Weight loss is a journey filled with misconceptions and misleading information. Many people struggle to navigate through the myriad of advice available, often leading to frustration and confusion. In this article, we will explore common myths about weight loss, reveal truths that can help you achieve your goals, and provide strategies for maintaining your results long-term.
The Myth of Extreme Exercise
One of the most pervasive myths about weight loss is the belief that you need to engage in extreme physical activity to see results. Many individuals think that they must hit the gym every day or run several miles to lose weight effectively. However, research shows that this is not the case.
In reality, weight loss is primarily about your diet. Approximately 80% of weight loss comes from what you eat, while only about 20% is attributed to physical activity. This means that focusing on your nutrition is crucial for achieving your weight loss goals.
While incorporating some form of cardiovascular exercise is beneficial for overall health, you can lose weight through dietary changes alone. Many people have successfully shed pounds by simply altering their eating habits without any additional exercise.
Small Changes Lead to Sustainable Results
Another common misconception is that drastic dietary changes are necessary to lose weight. Many people believe that they must follow extreme diets, such as keto, to see any progress. While these diets may yield short-term results, they are not the only way to achieve weight loss.
Instead, consider making smaller, more sustainable changes to your diet over time. For instance, intermittent fasting can be an effective method for weight loss. By limiting your eating window, you can reduce calorie intake without feeling deprived.
For example, if you previously ate throughout the day, you might start by adopting a 4-hour eating window. This approach can help you regain control over your eating habits and ultimately lead to weight loss without the need for drastic measures.
Understanding Insulin and Eating Patterns
When you eat, your body releases insulin, which can inhibit fat burning. To maximize fat metabolism, it’s essential to understand how your eating patterns impact your body. Rather than snacking throughout the day, consider eating three structured meals with snacks following your meals.
This method can help stabilize your blood glucose levels, preventing the spikes and crashes often associated with consuming processed foods or sugary snacks. By combining your snacks with your meals, you will likely consume less overall, as your stomach will already be full from the healthy meal.
Start Slow with Physical Activity
Many individuals believe that they must engage in high-intensity workouts every day to lose weight. In reality, starting slow is often the best approach, especially if you are new to exercise or coming from a sedentary lifestyle.
Begin with low-intensity workouts three days a week and gradually increase the intensity as your body adapts. This strategy can help you avoid injury and reduce stress on your joints while still making progress toward your weight loss goals.
The Mental Aspect of Weight Loss
Weight loss is not just about diet and exercise; it also involves a significant mental component. Many people struggle with food cravings and negative thoughts about their bodies. Believing in your ability to change is crucial for success.
It’s important to embrace the idea that anyone can achieve their weight loss goals. Genetics or age should not be used as excuses; instead, focus on developing a positive mindset. If you believe you can improve your health and fitness, you are more likely to take the necessary steps to achieve your goals.
Weight Loss Medications: A Temporary Solution
Some individuals turn to weight loss medications as a solution to their struggles. While these medications can be helpful in certain situations, many people mistakenly believe they must rely on them indefinitely.
If you decide to use weight loss medications, it’s essential to also focus on making lifestyle changes. This dual approach will help ensure that you can maintain your results even if you stop using the medication.
Remember, the goal is to develop the skills necessary to sustain weight loss without being dependent on external aids. If you lose a significant amount of weight, it’s crucial to have the knowledge and habits in place to maintain your new lifestyle.
Strategies for Long-Term Weight Maintenance
Maintaining weight loss can be as challenging as losing weight itself. Here are some effective strategies to help you keep the pounds off for good:
- Set Realistic Goals: Establish achievable, long-term goals that focus on health and well-being rather than just the number on the scale.
- Monitor Your Progress: Keep track of your eating habits, physical activity, and weight to identify patterns and make necessary adjustments.
- Stay Active: Incorporate regular physical activity into your routine, aiming for a mix of cardio and strength training.
- Practice Mindful Eating: Pay attention to your hunger cues and eat slowly to help prevent overeating.
- Find Support: Surround yourself with friends, family, or a community that encourages your health journey.
Conclusion
Weight loss is a complex journey filled with both physical and mental challenges. By debunking common myths and focusing on sustainable practices, you can achieve your weight loss goals and maintain your results in the long run.
Remember, the path to weight loss is not one-size-fits-all. It’s essential to find what works best for you and to believe in your ability to change. With the right mindset, support, and strategies, you can navigate your weight loss journey successfully.
If you have questions or want to dive deeper into specific topics, feel free to comment below. You are not alone in this journey, and support is always available. Keep striving for a healthier you!
Supplements I use for weight loss
Glucomannan (for appetite suppression)
Ashwagandha (to lower cortisol level)
Sweet sweat arm trimmers –
Sweet sweat waist band –
This video is for informational purposes only and is not meant to be diagnostic of any conditions. If necessary, consult with your healthcare provider to see if these supplements may be right for you
Props To You And Your Message💪🏾💪🏾👏🏾👏🏾🙌🏾🙌🏾
Omg. God bless you I really appreciate you breaking it down. And yes it is mental for sure
I’ve always worked out but had a bad relationship with food and alcohol. I finally cut out alcohol and joined weight watchers. I’ve lost 11lbs in 3 weeks. I also intermittently fast, my eating window is 12pm-8pm.
My besy weightloss food is steamed cabbage with spinach, carrots, peppers, broccoli ,and cod fish or salmon or shrimp or chicken breast..a large dish for the day OMAD. Eat at 1130 water and lemon all day for 2 weeks 10 -12 lbs gone.
What they don’t tell you is which is the most important thing that I recently found out about is body types Ectomorphs, Mesomorphs, and Endomorphs because if you’re one of those then you can tailor your diet and workout to your specific body type.
Hello. Thank you for watching! I actually have a video where I talk about body types and how to lose weight as an endomorph. I will link it below if you or anyone is interested.
https://youtu.be/FLKR10ZNO5c?si=S4zL7r_-LnGb1K_d
@@IannaYvonne Thank you, Ms Yvonne
I am 38 and looking forward to looking fine at 40 like you sis ❤
I’m new here. Am I hearing a Caribbean accent? 😊
The way I have lost weight through One meal a day
I wish fasting worked for me. Ive tried alternate day fasting. Intermittent fasting (20+ hrs a day). Water fasting. Would do months at a time. And while i would lose a few pounds at first – I am now the heaviest I’ve ever been. Nothing seems to work for.me and Im getting older. I cant do the workouts of my 20s anymore and 5 years of on and off fasting hasnt produced signficant results.
I’m quite frustrated.
Please be my only hope 💪🏾💙💙✨✨0:03
next level pretty
@@trenvert123 thank you so much ❤️
Very insightful
This has been the best video I’ve seen on weight loss so far! Have definitely taken a weight off of me and helped me believe that I can actually do it!! 🤍 thank you!
Hi Ianna! This was very helpful and inspiring. You must believe it. Thank you for the reminder. 🙂
@@loriamorrison6805 thanks so much for watching ❤️
Thank you.
I lost 10lbs doing nothing. After moving I didn’t have food available to eat anyhow and I ended up losing the weight in days. After I went grocery shopping, game over. Been stuck at my weight. 😂 Fasting really is the way to go
I Just had my first Alternate Day Fasting and what a lifestyle!
I take also ashwagandha after 4 years on depro provera i get my menstruation 😂😮
When do you eat if you have omad 😊 drink water?
Could you do a video about weight fluctuations over 3-5 years? I noticed I gain 2 pounds in that time frame but in 1 year it looks like 20 or more pounds. Also how does this look different for someone who is consistent with their health? Is it only 10 pounds for 1 year?
I just started recognizing that it’s better to work out a couple days a week for 10 mins and eating snacks right after meals. I’m focused and I receive my health habits changing for continuous successful life health
say what do you do with stretch marks??
Can you do a video explaining intermittent fasting please.
You are so gorgeous
Thank you! 🙏 💗😊
Thank you for watching ❤️
❤❤❤
Great advice
This is golden! Thanks! 💯
Great video, I just turned 40 last month and I am starting to incorporate strength training and ADF back into my lifestyle. This pooch has got to GOOOOOOOOOO
Wow, you look fabulous 👌 👌 👏🏽 keep up the good 👍🏽
I agree and disagree on the physical activity because I believe that it is very important even though the diet is the most important when it comes to weight loss. I do believe physical activity is very important for well being and weight lifting is good for metabolic health.
You look amazing!! Wow, there is a different with being in shape and having weight. Wow!!
Love this! Facts!❤
Hey Hiiiii Thats exactly what I have started doing. Thanks for the great advice. Do you take any synthetic suppliments?
This is so helpful! Thank you for this transformative information!
I amd 50 after menopuase it has been rough to lose
Absolutely agree with you. Doing intermittent fasting is been the ONLY thing that actually works for me ive lost 23lbs in 2 1/2 months and counting for the first time and NOT gained it back when i stopped for a month to see if i will do a regain of weight. Never happened and i ate pretty much everything. Also first time i also shred FAT not water weight. Omad is when i lost the most. I recently discovered my first long fast of 5 days on only water.. i wanted to do 7 but i didn’t prepared enough and felt weak by the 5th day and break it. But just in 5 days i lost 10 pounds. ❤ this is absolutely amazing.
Excellent
Cuz!! I love all of these tips and information. It’s exactly what I did to lose 100lbs some years ago. I’m so proud of your progress and sharing your journey ❤❤❤
@@malcolmmcghie381 heyyyyy!!!! Thank you cuz❤️ Your weightloss transformation was so inspiring and motivating. I’m trying to share what worked for me to hopefully help a few people also 😆 thanks so much for watching cuz.
P. S. please tell everyone I said hello!
Loved you advice. ❤
@@angelalewis6750 thanks so much for watching ❤️
Love how you just got to the point
Thanks for this video tell us your meal sheet I just started my weight loss journey need help badly but I believe in every word you say as facts
Your house is beautiful inside
You look like a lady so that is nice. I am in the gym but I would die if I lost my lady look. Take care.
lol. Thanks so much for watching ❤️
How long do you do the OMAD?
Well put, I just subscribed my friend.
I was 350 and lost 100 to 120 pounds and have kept it off for a long time. My body is very use to my life style. Meaning I intermittent fasted before it was called that and cut out all the bad. Now im 46 and want to lose another 50. Trying to figure out what to do now and dealing with perimenopause is no joke. It was so much easier to lose weight when I had a bad life style. Now that I have a healthy lifestyle it is harder because my body is very use to my life style. So I am trying a mixture of things. Wish me luck.
How did you quiet the food noise? And suppressed your appetite?
I think this would work wonderfully for someone who doesn’t have hormonal issues. I have low testosterone. The only way I lost weight was by doing a water fast. I did that for about 5 days I lost a lot of weight then I gained it back despite exercising and eating healthier.
On average I eat maybe once or twice a day at most. However my weight loss becomes stagnant. The only way I can lose is by fasting for extended periods of time. I’m thinking of doing a water/cabbage soup fast and not eat anything for 20 days then slowly build up to solid food over the course of a week.
@beyt_EI since you have low testosterone, why don’t you bring your testosterone up by eating meat, steak, beef, which is everything that you need to be healthy, amino acids, iron, vitamins, calcium this is everything that’s in meats. The vegetables in USA have no nutrients in them because there’s no nutrients in the soil that they’re grown in.
And to anyone intermittent fasting, drink coconut water throughout the day for electrolytes😇 it has worked for me and I lost 15 pounds within two weeks while doing just cardio 40 minutes power walking/ 4 days out the week.
Hey my wife😊
Thank u so much for sharing this information ❤
wt loss made your face look better!!
😆 well thanks
Which YouTube chat do you recommend for hiit training thanks
Truth when you hear it.
Great video , love the realness of the content
You’re beautiful and knowledgeable… Thank you for sharing your knowledge
Thank you sister,you are ABSOLUTELY RIGHT!!!
This is such great advice!!!
Great video
Thank you for watching
That is the reason why all the decide all I will do is walking. My knees started hurting with all the heavy exercises. I burn 650 calories 3-4 times a week. I am at 69kg the heaviest I have been and I working on loosing weight. I am still fighting my sugar addiction 😢
You can’t develop muscle at 40??? that is a lie. You lose it over 40 YES but that is why you need to weight train to keep it up and move your muscles. Wth is that doctor talking about.
The physical activity (weights) is so that you make your body stronger. You’ll feel better.
Eating less calories than what you burn will add to weight loss.
Seek medical advice before intermittent fasting and one meal a day. For some… this could mess you up. For many it’s fine. Best to be sure.
Balance in meals is important. This lady is correct. Blood sugar spikes can be managed by the foods you combine when you eat. There are cgm blood glucose monitors out there that help you keep track of what spikes your blood glucose. If you can get a cgm… do it.
The journey can be intimidating… but can be done.
Edit: Nov 2023 – Today: 44 lbs lost. I’m 57 years old. Was skinny most of my life. Gained weight during Covid… so glad to have it off of me!
Good luck everyone and may God Bless us All!
Thank you for giving tips on this! I was doing personal training and found out I have an issue with discs in my neck. I lost a lot of my progress getting stuck in my head about this new diagnosis and realized while I started feeling better by working out, I wasn’t losing any significant amount of weight. I fasted yesterday over 24 hrs and proved I could do it. I will continue implementing fasting in my routine 💖.
This was a great! Video. Thank you
Hey Ianna if it work for you why are you single? Ok you look nice, it was a joke. It’s love and love to you. See I always look on the inside not the outside, some people are fat inside and skinny outside. Ex 305lbs I have’nt seen over 200lbs in over 10 years. The truth now you look like you belong to God. Ok if your reading this and need motivation walk, learn to walk and less suger. Ok back to you,I’m single also, can we talk some time. Edit: I watch more of your videos and figured out your to good for me, who told you to get that beautyful, it was’nt me? Oh a –Total Gym– It works. I was in Irag 2nd year in the army I was about 230lbs in the army thats fat for me the total gym does it gaine mucle and lose fat. We did not have a scale but soilders that did not see me for months could tell I lost body fat. When I finnaly got on a scale months later and some time not working out 210lbs I was telling them that scale can’nt be right. A guy that does not gain or lose weight got on and said it right. I used it about two months. Any gym equipment would work, not true get a total gym.
You are gorgeous, I love your body with the weight and without it. Gorgeous!!
Beautifully done!❤
I think I’m ready to try omad- 5’1 went from 190 to 170 plateau … I’m tired of being overweight and I’m ready to make a drastic lifestyle change tysm for this video it inspired me
I thought she was like 28.
You’re beautiful
I never heard that you can’t gain muscle after 40
40 yrs old??? Guurl, I’m 33 sitting here watching you thinking you were some 23 yrs old😂😂❤❤ Okay!! Now I’m really motivated ❤❤
Right!! 40?? I definitely thought she was in her early 20s.
She looks 40 maybe late 30s. 40 is still young especially for a black woman.
@@paigew6707Please stop the 🧢. This woman looks nowhere near 40! I myself thought she was late 20’s. 40 is not old but she definitely looks younger than 40.
@@paigew6707she looks late 20’s early 30’s easily.
@@paigew6707right, she looks about 35-39. People often forget that 40 still looks young because it it. She looks great though!
Girl, can you share what you eat videos! I need meal ideas❤❤
It is important to put disclaimers on videos like this. I’m glad this works for some. Life is a journey that requires flexibility in applying personalized approaches. Age, genetics, hormones & myriad of other factors could be playing a role in weight gain or difficulty losing weight. Intermittent fasting is a calorie reducing option for some, but I could see this triggering disordered eating or binge eating syndromes in some ppl. Sometimes, diet & exercise won’t work. In academic circles, we’re still trying to dismantle the biased foundations in weight loss & the measurement of obesity.
Thank you for watching. I appreciate your feedback but I wonder what disclaimer I could have put on this video. Intermittent fasting is a tool ANYONE can use. “I” eat OMAD. However I did recommend starting at 8 hours and advancing as tolerated. Finding the right fasting /eating window is key to success. Age is of no consequence. I am 40 years old. I primarily work with the “older adult” / geriatrics and MANY of my patients ( who are quite healthy) practice intermittent fasting as a lifestyle… not for Weightloss. It is actually RECOMMENDED for individuals with hormonal and metabolic disorders. ie insulin resistance, type 2 diabetes and even PCOS ( although with caution and monitoring). Of course individuals with eating disorders should talk to their doctors however this video was about weight loss. Not the psychological components surrounding weight gain/ weight loss and disordered eating. That’s a topic for a separate video.
I linked a study about intermittent fasting benefits for PCOS and metabolic disorders if your interested.
https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-021-02817-2
Very interesting, just subscribed notifications bell on!!!
I am 5’3 and 210 so am super inspired. Do you have any loose skin?
Hello. I have very minimal loose skin. Intermittent fasting also helped with that through a process called cellular autophagy. I did a video on this topic. I will link the video below if you’re interested. Thank you for watching
https://youtu.be/Cj6DDD6utr4?si=sYSCy28l8CmBB5MK
@@IannaYvonne thank you so much! Thats encouraging. So would you say OMAD was primarily the fasting method you used?
Can you spell those gummies or I will never find them
You look like the girl i dated in uni….let’s have a go again
I ordered this skinny fit tea and powder drink helps with multiple things but also promotes weight loss as part of a healthy diet it’s costing $110 for 1 month im wondering if I should still keep it
I thought this was Tyra banks for a second. Miss lady you are beautiful. Congrats on your weightloss love ❤
Thanks so much ❤️ and thank you for watching!
Wonderful. Thank You for taking the time to make this video
Thank you for watching.
I clicked on this video with my Twitter fingers ready to angrily debunk this. I am over here nodding my head and smiling. Well done sis. I love love this.
Sister looks good
Thanks so much ❤️
thank you for this God has been telling me this. ive been going to the gym been toning up but not lose size or weight i eat fast food after my workout time to start calorie counting and meal prep
Being healthy is more about maintaining mental and emotional health.
Exercising helps with confidence.
Give you reward signals in the brain.
Teaches you discipline and consistency.
Believe in yourself and know you are RESPONSIBLE for your health ✨️
Great short video😊! Thank you, finely my insurance approved me for Wegovy, unfortunately it’s not available at the pharmacy. I have to wait until it’s available. I’m 5ft 4inches tall, 236lbs, I’m obese. I will use this prescription as a stepping stone, to start my weightloss, as I continue to change my lifestyle. Thank you for sharing the products. I just started reading about the benefits of glucoman
Your right. I started walking 3.6 miles a day and jogged about 40 seconds 5 times within that walked. My knee went bad. Now I’m back walking
I’m going to address the medicine issue first people need to find ways to get off the medicine. If you’re taking medicine that means there is something wrong going on in your body. Get off the medicine. I don’t understand why people find joy in taking medicine unless for some reason you’re addicted. The body has the ability to heal itself. You can start doing that by changing what you eat. Juicing vegetables and fruits is a good start. Not only will it help you lose weight but it will also ( nourish) your body at the same time.
There are tons of videos on YT on how to juice in various combinations.
There’s a movie called (fat sick and nearly dead) I would recommend anyone watch that movie and find out how the guy was able to lose weight and heal his body by simply changing his diet.
#2 Diets don’t work for long term
First of all, I love the straightforwardness in your video. I love that you address discipline and our belief system. I’m with you. I’m 5’3 237 lbs and looking to shed the excess fat. I literally don’t want it anymore and I believe I’m able to get it off. I’ve heard this a million times but hearing you say it and seeing your results did something for me.
@@elmirekidd1731 you got this 💪🏾feel free to reach out with any questions you may have while on your health journey. Happy to help if I can. Thank you for watching ❤️
Great advice, delivered very well.
And, your doctor is a quack. Muscle can be added at ANY age.
you’re so very right. I’ve been an athlete and in the gym all my life but never changed my eating habits in the past. Intermit fasting and eating mostly protein, staying away from sugar, sodas etc. The weight just melted off and lost 40lbs in 3 months on a good diet only. I don’t drink alcohol so that helps a lot too. Great advice.
@@DenisDamulira23 thanks so much for watching !
You Are Wonderfully Made ♥️💯
Thank you so much ❤️
I’m glad you spoke about gaing muscle at 40+. I had no problem gaining muscle at all.
Thank you so much for this video. I feel so encouraged to move forward in weight loss. Second, I am grateful to come across your channel because I am currently an APRN student as well. So it is feels really good to hear educational tips from an APRN!!! Thank you and God Bless you!
Great tips, you look great. Thank you
Thank you so much….And thank you for watching.
Omg I’ve never seen someone with a body type so similar to mine in this day and age.Small hourglasses gotta stick together! Lol
So true! Thanks so much for watching ❤️
What you do to crave sweets/junk,,, I be feeling like someone that’s addicted to hard stuff that’s trying to get off 😢😢
OZEMPIC, IS THE ONLY THING THAT WORKS !!!
Can you give us more details on omad vs alternate day fasting?