Head Physical Therapist, Loren Middag, from Marketplace Physical Therapy Redlands Gives you the Truth about Weight Loss
Myths vs. Truths
As a Physical Therapist for over 25 years and a person who is passionate about health, I feel it is the job of the Physical Therapist to help their patients re-focus on their health. At least half of the patients that I see at Marketplace Physical Therapy are injured because they are overweight and deconditioned. They come in with Myths about losing weight that we must adjust and correct to achieve a lifetime of health. In the article below, I am going to unveil 4 myths and then give you the straight truth!!!
Myth VS TRUTH- Calories
I must decrease my calories in order to lose weight.
Dropping calories to extreme lows will actually put the body into starvation mode, causing fat storage. This unhealthy practice can also cause the metabolism to crash, which will decrease energy, damage the body’s vital organs, and prevent the body from efficiently burning fat. Remember that calories equal energy and fuel for the body. We must eat frequently
throughout the day (every 3 hours) to prevent insulin spikes, fat storage, and metabolic crash. Eating every three hours will actually increase your body’s metabolic process and help you to lose weight.
Myth VS TRUTH- Carbs
Low-carb diets are the best for fat loss.
While there is some truth to lowering the consumption of carbohydrates for fat loss, it is vital to remember that carbohydrates are essential to the body for optimum, permanent fat loss. Carbohydrates contain the glycogen that our cells, brain, and muscles require to function. Carbohydrates such as whole grains, vegetables, and fruits also contain fiber, which is crucial to blood sugar control, a healthy colon, muscle growth, and fat loss.
Myth VS TRUTH- Fats
I must decrease my fat intake to lose fat.
There is some truth behind this statement because fat does contain more calories per gram than protein and carbs; however, it is primarily a myth. Simply put, in order to release “bad” fat, it must consume a reasonable amount of “good” fat. Until the body can recognize it is replenishing with healthy fats, it will not release its unhealthy fat. Whether you realize it or not, your body is pretty smart and knows exactly what it needs to survive. Fat is the most energy dense nutrient in the body containing 9 calories per gram or unit of energy, which is the reason it is so easy for the body to store fat rather than muscle. The average person should maintain about a 20 – 30% healthy fat consumption per day for optimum health and fat release.
Myth VS TRUTH- Water
Drinking lots of water makes me bloated.
Water truly is the forgotten nutrient in the body. If your body is not consuming plenty of water on a daily basis (a minimum of ½ an ounce for every pound of body weight) it is considered to be dehydrated. You may be experiencing signs of dehydration without even knowing it. Dehydration is extremely damaging to the body, especially to the internal organs, such as the kidneys, liver, heart, colon, skin, and brain. Many people do not realize that drinking plenty of water is also one of the main components of effective fat loss, helping to speed up the efficiency of the above mentioned vital organs, along with the adrenal glands, thyroid, and pituitary.
A little more TRUTH
If you are not drinking enough water and one day decides to start consuming a proper amount, then, yes, you will most likely feel bloated. But you should not worry if this happens! The feeling of being bloated is a result of a dehydrated body now realizing it is getting more water; therefore, the natural response is for the body to hold on and preserve every drop that it can. The body does this out of an uncertainty that it will again receive this healthy influx of fluids. The average amount of time one might feel bloated is 3-5 days, after which water will begin to act more as a natural diuretic, helping to drain old, unnecessary fluids from the body, along withstored fat , acidity, and toxins.
A hydrated body is a happy body! If you haven’t already, start hydrating today and consume a minimum of ½ an ounce for every pound of body weight. For example: If you weigh 200 pounds, you should drink at least 100 ounces of water a day. However for optimum health, you should drink 150 ounces of water. Start off nice and easy though and don’t wait until the end of the day to chug all the fluids at once. Buy an easy-to-carry jug that you can use to measure your water consumption and sip on throughout the day.
It is always a good idea to consult a health professional before starting a new diet and fitness program. You can set up a free consultation with me or any of our Physical Therapists at Marketplace Physical Therapy. We have locations in Redlands, Riverside, Corona, and Chino.
Marketplace Physical Therapy