Weight Loss Articles

4 Big Fat Food Lies that Make You Fat and Sick…

4 Big Fat Food Lies that Make You Fat and Sick

I’ve noticed recently fierce debates on social media and other news sources about things like calorie counting, eating vs. avoiding fat and genetics.

When it comes to overall health and weight loss, there’s an excess of advice out there. Unfortunately, most of it is terrible, misguided, outdated and scientifically disproven.

This ubiquitously poor advice can create weight loss roadblocks and even damage your health. Here are four prevalent misguided myths that drive me nuts.

Myth #1 – All Calories are Created Equal

A calorie is a calorie, right? Wrong. This myth that refuses to die keeps people from getting and staying healthy, as well as losing weight and keeping it off.

The current thinking is as long as we burn more calories than we consume, we will lose weight. The multi-billion dollar weight loss industry perpetuates this lie and actually relies on you believing it to stay afloat.

Thinking that losing weight is all about energy balance or calories in/calories out, vastly oversimplifies the truth. The food industry and government agencies love this myth because it keeps you buying more junk food, which they suggest you eat in moderation. How’s that working out for America?

Truth is, there are good and bad calories. Your body is much more complex than a simple math problem. When we eat, our food interacts with our biology, a complex adaptive system that instantly transforms every bite. Food is more than just calories and flavours. Food is information telling our cells what to do.

In fact, every bite you eat affects your hormones, brain chemistry and metabolism. Sugar calories cause fat storage and spike hunger. Calories from fat and protein promote fat burning. What counts more is the quality, not the quantity, of the calories.

The highest-quality calories come from whole foods.  Calories from high-quality whole foods are naturally lower in calories as compared with processed foods. This is why calorie counting isn’t necessary when you eat fresh foods like those your great-grandma made.

These foods include quality small wild fish, nuts and seeds. It means good fats like avocado, extra-virgin olive oil, coconut butter and omega-3 fats from fish. And it includes good carbs like vibrantly coloured vegetables (the brighter the better), fruits like wild berries, apples and kiwis, and super foods like chia and hemp seeds.

Myth #2 – Your Genetics Define You and Your Health

Many doctors still believe we have a predisposition to weight gain due to familial history. In other words, if your mum is fat and your grandma is fat, that’s why you became fat. You drew the fat card or the diabetes card in the genetic lottery.

Consider this: There are 32 obesity-associated genes in the general population that account for only 9 percent of obesity cases. Even if you had all 32 obesity genes, you would put on only about 22 pounds.

Our genes only change 2 percent every 20,000 years. About 35 percent of Brits are obese today, yet by 2050 that number will rise to over 50 percent. Our genes simply don’t evolve that fast to keep up with the increase.

What changed drastically wasn’t our genes. It was that we went from eating about 10 pounds of sugar, per person, per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person, per year today. These amounts of sugar and flour hijack our metabolism and make us fat and sick.

Numerous factors contribute to obesity, but the least of them is genetics.

Myth #3 – You Can Out-Exercise a Bad Diet

The myth that you can eat whatever you want and burn the calories with exercise is completely false and makes no sense if you understand how the human body works.

If you think you can exercise your way to weight loss, you’re in for a big disappointment if you treat yourself to a post-workout sugar-laden smoothie, muffin or other “healthy” snack.

If you’re relying on exercise to lose weight without changing your diet, you’re setting yourself up for failure. You can change your diet and lose weight, but if you exercise and keep your diet the same, you may gain some muscle, improve endurance and be healthier overall, but you won’t shed many pounds.

Put this into perspective: If you consume one super-sized fast-food meal, you’ll have to run four miles a day for one whole week to burn it off. If you eat that every day, you have to run a marathon every single day to burn it off.

You simply cannot exercise your way out of a bad diet. Yes, exercise is extremely important, but to lose weight and keep it off you need to couple exercise with a healthy diet filled with plenty of plant foods, healthy fats and protein.

Myth #4 – Fat Makes You Fat

Here’s another nonsense : Eating fat makes you fat.

Fat is not a four-letter word! Eating fat not only doesn’t make you fat, it’s critical to health and weight loss.

Studies comparing a high-fat diet that is identical in calorie count to a high-sugar diet had totally different effects on metabolism. The higher-fat diet caused people to burn an extra 300 calories a day. That’s the equivalent of running for an hour without doing any exercise.

Dietary fat actually speeds up your metabolism, while sugar slows it down. The right kinds of fat cool down inflammation, while sugar fuels it.

The right fats are actually your cells’ preferred fuel, especially those fats called medium-chain triglycerides (MCTs) that come from foods like coconut oil and coconut butter.

Yes, stay away from trans fats, but good fats like extra-virgin olive oil, coconut butter, avocado, nuts, seeds and nut butters keep us full and lubricate the wheels of our metabolism.

Please stop fearing fat!

Weight Loss Articles

What’s Better For Fat Loss… Weight Lifting Or Cardio Work?

Once upon a time, if you asked a fitness professional how to lose weight, they’d reply with four simple words: get on a treadmill.

Cardiovascular work – long, slow, and (for some) boring – was the go-to option for anyone who needed to lose weight. Whether it was running, cycling, rowing or even walking, any exercise that tested your stamina over a long duration, rather than your strength over a short one, was seen as the overweight person’s friend.

Ask that same professional today, however, and the answer might not be so cut and dry.

There’s a raging debate in the fitness world about whether resistance training (weightlifting, to you and me) isn’t actually more effective at bringing about fat loss than cardio work. Annoyingly, as with many debates in the weight loss world, there isn’t a clear answer – there are simply too many personal variables and differing training regimes to ever settle on one option. But, that doesn’t stop me from having an opinion on the subject!

Before we get into which I prefer, it’s important to understand the context of the question. Normally, people talk about wanting to achieve weight loss – but what they really mean is fat loss. They don’t want to lose lean muscle, which would slow their metabolism and make them look less athletic; instead, they want to lose the unsightly fat.

To always keep this context in mind, abide by the rule that …

The maintenance of muscle mass should take precedence over the loss of bodyfat

Any training regime you embark on to lose fat and get lean should have been built with maintaining your lean muscle mass in mind.

Applying this to the cardio vs weightlifting issue, here’s how the two compare:



  • Very high calorie burn during session (falls off shortly after)
  • Low barrier to entry, many different activities can be incorporated
  • Excellent low intensity options for fat loss i.e walking
  • Little need for rest in comparison to weight training


  • Most people will use running as default cardio, but over running is a common problem, resulting in injuries and strains
  • Difficult for very unfit people to get into, except at very low intensity
  • Moderate to intense sustained cardio is not ideal for hormone balance, especially for those with high cortisol levels (a sign of tiredness and/or stress)
  • Extremely difficult to create a balanced physique through cardio alone


Weight Training


  • Increases muscle mass quickly
  • Causes a sustained spike in metabolism, which means you burn calories long after the exercise is over
  • Low barrier to entry for the very unfit
  • Offers the ability to grow muscle and lose fat simultaneously


  • Higher barrier to recovery (e.g. a four-hour walk is great whereas a four-hour weight session would be counter productive)
  • Lower caloric burn in comparison to cardio (minute by minute, not over time)
  • Lots of bad information on the market, leading to poor results
  • Can increase hunger significantly, so discipline with diet becomes a factor in success

So, which would I choose? The answer is quite simple; weight training.

Weight training simply offers most of the health benefits of cardio, while most of the fat loss benefits of cardio can be achieved simply through reducing caloric intake.

However … that does not mean I would suggest you design a fat loss program around weight training instead of cardio. It sounds obvious, but the question at the heart of the debate is false: no one has to do one or the other.