2858: Weight Loss Fact and Myths AND Get the Whole Family Eating Healthy by Chalene Johnson on Healthy Living

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[00:00:40] [SPEAKER_01]: This is Optimal Finance Daily. Weight loss, facts and myths. And get the whole family

[00:00:47] [SPEAKER_01]: eating healthy. Both by Chalene Johnson of chalenejohnson.com. And I'm your host and

[00:00:54] [SPEAKER_01]: finance enthusiast, Diana Merriam. Welcome back to our Sunday bonus episode. This is where I share

[00:01:02] [SPEAKER_01]: an extra article with you from one of the other podcasts in our network. Today's episode is coming

[00:01:07] [SPEAKER_01]: from Optimal Health Daily, which covers nutrition, fitness, dieting and a lot more. You can find that

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[00:01:21] [SPEAKER_01]: every Friday. If you send one in and you're in the US, you can get a copy of our hardcover Optimal

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[00:02:01] [SPEAKER_01]: with the post and his commentary as we optimize your life. Weight Loss Facts and Myths by Chalene

[00:02:12] [SPEAKER_00]: Johnson of chalenejohnson.com. When it comes to exercise and weight loss, there are so many

[00:02:18] [SPEAKER_00]: different opinions on how to approach your fitness journey that it can sometimes get overwhelming and

[00:02:24] [SPEAKER_00]: hard to decipher what's true and not true. I've had so many people ask me about these particular

[00:02:30] [SPEAKER_00]: myths that I figured it would be good to address it. Myth number one, muscle weighs more than fat.

[00:02:37] [SPEAKER_00]: If you stop to think about this myth for a second, you'll realize just how silly it is.

[00:02:41] [SPEAKER_00]: How can a pound of muscle weigh more than a pound of fat if they both weigh one pound?

[00:02:49] [SPEAKER_00]: What this myth is really trying to get across is that muscle is more dense than fat, so it takes up

[00:02:56] [SPEAKER_00]: less space in your body. Something that goes along with this myth or way of thinking is the idea that

[00:03:02] [SPEAKER_00]: when you start a new workout program and you gain weight quickly, that the weight is new muscle.

[00:03:08] [SPEAKER_00]: The weight is actually your muscles responding to the new workout. If you've started doing something

[00:03:13] [SPEAKER_00]: new, like running or lifting, you know that the next morning you're going to be sore. That soreness

[00:03:19] [SPEAKER_00]: is your muscles responding to the trauma the new workout brought. Since the muscles are working in

[00:03:24] [SPEAKER_00]: new ways and are exposed to trauma, they require more water. This water is the weight you see on

[00:03:31] [SPEAKER_00]: scale, not new heavy muscle. Let your clothes be the judge and if you are sore, don't weigh in.

[00:03:38] [SPEAKER_00]: Myth number two, you burn more calories during a workout rather than after. Well, the reality is

[00:03:45] [SPEAKER_00]: it really depends on the workout. Some workouts are more effective at calorie burning during

[00:03:50] [SPEAKER_00]: and some are better after. Workouts that burn more after are usually heavy strength training or

[00:03:57] [SPEAKER_00]: cross training. If you're doing things like high intensity interval training or HIIT or heavy

[00:04:03] [SPEAKER_00]: strength training, you will continue to burn more calories for upwards of 24 hours after the workout.

[00:04:10] [SPEAKER_00]: The best workout for burning calories and possibly more fat is actually a little bit of everything.

[00:04:16] [SPEAKER_00]: A shorter workout may also burn more fat longer if the intensity is high enough. The best way to

[00:04:24] [SPEAKER_00]: achieve the longest burn is to look for a combination workout, something like high intensity interval

[00:04:30] [SPEAKER_00]: training. Just be sure to perform high intensity interval training safely. Myth number three, when

[00:04:37] [SPEAKER_00]: you lift weights, you bulk up. In my experience, many women don't want to look like a bodybuilder.

[00:04:44] [SPEAKER_00]: Lifting weights, especially heavy weights, will transform your body and will help to keep your

[00:04:49] [SPEAKER_00]: fat lower. Muscle dramatically increases in size when testosterone is present. Now, testosterone

[00:04:55] [SPEAKER_00]: levels are higher in males than in females. Since ladies have lower levels of muscle building

[00:05:01] [SPEAKER_00]: hormones like testosterone, it's almost impossible to bulk up by lifting heavy. Myth number four,

[00:05:09] [SPEAKER_00]: you can spot reduce fat. You probably already know that you can't spot reduce or spot correct fat,

[00:05:16] [SPEAKER_00]: but we all wish we could. The reality is that the amount of fat cells you had during puberty

[00:05:21] [SPEAKER_00]: is the same amount of cells you have now. Unfortunately, you do not have control over

[00:05:27] [SPEAKER_00]: where your body decides to distribute fat cells. So your best approach is to try and shrink those

[00:05:33] [SPEAKER_00]: fat cells as best as you can. This is where your diet can play a huge role. Get your diet right

[00:05:40] [SPEAKER_00]: and you will likely shed the pounds. Get the whole family eating healthy by Chalene Johnson

[00:05:49] [SPEAKER_00]: of chalenejohnson.com. Have you recently made an effort to clean up your diet, but you struggle

[00:05:56] [SPEAKER_00]: getting your family eating healthy too? You want them to support you in making changes to be

[00:06:01] [SPEAKER_00]: healthier and you want them to be healthier too because you care about them. But how do you get

[00:06:07] [SPEAKER_00]: them to ditch the junk food they've become so accustomed to and adopt better habits without

[00:06:13] [SPEAKER_00]: the backlash? The answer is making a gradual transition and staying positive. Get the whole

[00:06:20] [SPEAKER_00]: family eating healthy. Growing up a junk food junkie. Growing up in Michigan, my house was

[00:06:27] [SPEAKER_00]: positioned above a convenience store. A typical meal for me consisted of grape soda and hostess

[00:06:32] [SPEAKER_00]: pies. My father was convinced that if a food had a long shelf life, there was something in it that

[00:06:39] [SPEAKER_00]: would make us live long too. We had the worst possible eating habits and both sides of my

[00:06:45] [SPEAKER_00]: family were genetically predisposed for obesity. Trust me, if we could make the change, so can you

[00:06:51] [SPEAKER_00]: and your family. From junk food junkies to clean eaters. My family made the transition when I was

[00:06:59] [SPEAKER_00]: in my early teens and my mom began teaching jazzercise. I remember seeing how happy working

[00:07:04] [SPEAKER_00]: out made her and how good she felt about herself. And even without realizing it, our family began

[00:07:10] [SPEAKER_00]: eating healthier. She never said, we're going to change how we eat or we're not buying this type

[00:07:17] [SPEAKER_00]: of food anymore. She just gradually stopped buying it. We didn't even notice the change,

[00:07:23] [SPEAKER_00]: but somehow we transitioned from junk food junkies to fairly clean eating. Making the transition.

[00:07:30] [SPEAKER_00]: So how do you make this transition with your own family? One, gradually make healthy swaps

[00:07:36] [SPEAKER_00]: and stop buying junk. Don't announce to your household that you are making changes or that

[00:07:41] [SPEAKER_00]: you won't be buying certain foods anymore. You'll get immediate backlash that way. Just slowly start

[00:07:47] [SPEAKER_00]: making healthier swaps and stop buying one unhealthy staple at a time. For instance, you don't need to

[00:07:54] [SPEAKER_00]: tell everyone that you made spaghetti with whole wheat pasta tonight. Just make it. They probably

[00:07:59] [SPEAKER_00]: won't even realize it. And if they do, all they need to know is that you tried a different brand.

[00:08:05] [SPEAKER_00]: If you don't make a big deal of it, neither will they. Two, no food rules. Don't make food rules

[00:08:13] [SPEAKER_00]: about what is and isn't allowed in the house or what your kids can and can't eat. Forbidding

[00:08:19] [SPEAKER_00]: something only makes them want it more and it can also give them hang-ups about food. Just stick with

[00:08:25] [SPEAKER_00]: the everything in moderation approach and make healthy choices readily available so they're

[00:08:31] [SPEAKER_00]: easier to make. And three, keep it positive. I truly believe that I don't have any hang-ups about food

[00:08:38] [SPEAKER_00]: or my body because growing up I never once heard my mom speak disparagingly about herself or her

[00:08:44] [SPEAKER_00]: body. Never ever say, I'm fat or I'm gross. When your kids hear this kind of negative self-talk,

[00:08:53] [SPEAKER_00]: they may internalize it too. It's almost as if you're saying it to them. Instead, keep a positive

[00:08:59] [SPEAKER_00]: outlook and make positive comments after you exercise or eat a healthy meal like, I feel great

[00:09:06] [SPEAKER_00]: or I'm getting in good shape. This way your kids start to make positive associations with eating

[00:09:12] [SPEAKER_00]: healthy and working out too. Getting your family to make healthy changes is totally doable. You

[00:09:19] [SPEAKER_00]: just have to make it gradual and focus on the positive effects. Before you know it, your entire

[00:09:24] [SPEAKER_00]: family will be enjoying a healthier lifestyle without even realizing it. You just listen to

[00:09:33] [SPEAKER_00]: the posts titled, Weight Loss Facts and Myths and Get the Whole Family Eating Healthy both by

[00:09:40] [SPEAKER_00]: Shalene Johnson of shalenejohnson.com.

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[00:10:44] [SPEAKER_00]: Dr. Neil here for my commentary. I'm going to go back to a myth Shalene said in the first post.

[00:10:50] [SPEAKER_00]: It was myth number three, how lifting weights makes you bulk up.

[00:10:54] [SPEAKER_00]: I've said this before and I'll say it again. Getting too bulky is really hard to do.

[00:11:00] [SPEAKER_00]: I've encountered so many people that wish they could get bulky, myself included. Have you not

[00:11:06] [SPEAKER_00]: heard me talk about how people would tell me my shoulders were too small in proportion to my chest?

[00:11:11] [SPEAKER_00]: Hello! I worked so hard to try and get my shoulders big and bulky. The reality is,

[00:11:18] [SPEAKER_00]: it takes a lot of hard work and consistency to look like a bodybuilder. Not everyone can do it.

[00:11:24] [SPEAKER_00]: Trust me, many have tried to achieve that look only to get frustrated and stop because it never

[00:11:30] [SPEAKER_00]: happened for them. So instead, feel confident in the fact that weight training is going to make

[00:11:36] [SPEAKER_00]: your bones stronger, your heart healthier, and your body more durable. It's not going to make

[00:11:41] [SPEAKER_00]: you too bulky. And when performed correctly, weight training reduces your chance for injury

[00:11:46] [SPEAKER_00]: and improves your balance. It has all these wonderful benefits besides getting bulky.

[00:11:51] [SPEAKER_00]: Focus on those things. And if you do get bulky, consider yourself one of the lucky ones.

[00:11:57] [SPEAKER_00]: Alright, that'll do it for today. Thank you so much for listening.

[00:12:00] [SPEAKER_00]: I'll be back here tomorrow. As always, where your optimal life awaits!