Search for nutrition advice online and you will be bombarded with misinformation- this will set the core concepts for sustained weight loss straight.
“Only do cardio on an empty stomach in the morning.” “No carbs after 7PM or else you’ll store fat.”“If you didn’t check in to the gym on Facebook, it didn’t count.”
How many times have you heard—or even believed—these and more, only to not reach your fitness goals? The reason: they are FALSE!
With all of the interwebz ‘experts’ who tout false claims that can get in the way of your progress, I thought it best to start off the year with some science-backed facts on what really matters in your weight loss journey:
1. Consistency is key, not perfection.
I know, I know—we are all Type A pharmacists, so what am I talking about? Here is a fact of life: LIFE HAPPENS! Being able to adjust and adapt to changes and unforeseen setbacks—to roll with resistance—is what will keep the momentum you’ve built. Whether it’s your diet or your plan of attack for Manic Monday at Club Pharmacy, focus on being consistent in your approach and you will not only relieve a lot of anxiety, but you’ll find a lot of success along the way.
2. Quantity reigns over ‘good foods’ and ‘bad foods.’
Let me agree with one thing: yes, there are foods that are more nutritious than others. However, while organic agave can have more allure than table sugar, what impact do you think 8 tablespoons in your morning coffee will have on your blood sugar? Moderation can allow for flexibility in the foods you choose, rather than restricting you to avoid entire food groups. It’s not all black and white, and that’s why having a coach with experience in this can help you bypass the BS and help you to become your own best nutrition expert.
3. Take the DIE Out of DIEt.
There is a common misconception that in order to be healthy or achieve a certain look, you have to suffer. NO! What is the point of straining yourself and developing unhealthy relationships with food, when you can look forward to eating foods you enjoy and achieve your health and fitness goals? It can be done, without relying on drugs or fat burning supplements. Taking a simple approach, paired with the support from someone with experience, is what makes the difference between sustained change and a fad diet leading to nowhere.
4. Carbs, protein, and fat Are All Necessary.
It seems like every year, a ‘study’ comes out linking a disease state with carbs/protein/fat, and correlation gets converted to causation. Before you know it, a diet cult emerges whereby that macronutrient (carb, protein or fat) is banned from the eating regimen. As time emerges, the pendulum swings the other way, yielding yet another diet strategy whereby the once banned macro is now the focus from which to consume the majority of your calories. This has happened over and over again, but here is the truth: each of the 3 macros has a purpose and it is the unity of all 3 that allows a balanced approach to your goals. (You can read more about macronutrients here).
Now, how much of each macronutrient is specific to each individual based on a variety of factors. The good news is, you can calculate your optimal macronutrient ranges using this free calculator, TheMacroDoc!
5. What works for one does not work for all.
Have you ever met someone so passionate about something, that they feel compelled to tell you—even to the point that what you feel is right is wrong, and that they know what is best for you? You tell them that you’ve found a system that works for you, but because it’s not their way, yours is wrong—pretty annoying, right? One size does not fit all. That is why the popular fad diets do not last long-term: they use a cookie cutter approach, giving everyone—regardless of their dieting history, physical activity or personal goals— the same nutrition meal plan. How does that make any sense?!?
Here is the truth: if you have found a nutrition strategy that you can stick to consistently, you genuinely enjoy, allows you to have a healthy and flexible relationship with food, leads you to consistent progress in meeting your own personal goals, and does not isolate you socially, DO THAT!
The reason that The Diet Doc has delivered successful results for over 25 years is exactly that: it allows people the flexibility to eat what they want, enjoy, and are comfortable with, while at the same time providing them with the support and structure from an experienced clinician to guide them through the process. We meet them where they are, to guide them to where they want to go. Every individual is different, so it takes an individualized approach. It’s allowing the nutrition program to fit your life, not flipping your lifestyle upside down to fit the diet plan. The majority of the industry has this concept upside down, and The Diet Doc is here to set you up for long term success as the last diet plan you will ever need. I am here to help—you can reach me at firstname.lastname@example.org to discuss your Rx4Success.