This content debunks common fitness and fat loss myths perpetuated by the industry, revealing them as marketing tactics that hinder genuine progress, and offers a more nuanced, body-responsive approach to achieving health and fitness goals.
Mind Map
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I'm a marketeteer and a fitness girl who
did everything right for 10 years and
still didn't get my dream body. And as a
marketeer, I'm exposing all the lies
that the industry sold us about fitness
and fat loss. Those lies are probably
exactly the reason why you're not
getting your dream body right now. And
FYI, you're going to be surprised, maybe
even shocked, how everything you believe
is just marketing. Let's start with the
one that surprised me the most. Walking
10,000 steps a day. As someone who loves
walking, I was really shocked about
this. But the reality is that the famous
walk 10,000 steps a day is just a
marketing slogan originating from Japan
from 1960s. A company that created
pedometer needed a catchy number that
people will remember for their marketing
campaign. So the marketers were like hm
what will be a good number? Oh 10,000
that sounds good. And that's how we're
all started believing 10,000 steps a day
equals health. But it was not based on
any science at the time. It was
literally just a marketing slogan.
However, in today's day and age, the
benefits of walking are better
researched. And yes, the 10,000 steps a
day have been confirmed that it's
beneficial. But the health benefits
actually started already at 7K and to
some people even at 4K. And there is
also a number at which the health
benefits of walking tend to plateau. And
that actually happens to be at 7 to 10K
for adults under 60. But we're talking
about the disease prevention benefits
plateau. In general, walking more is not
harmful. And it has other benefits for
your mental health, sleep quality, and
just joy. And what's even more
interesting is that the health benefits
increase insanely when you go from
sedentary to more active. So let's say
if you're walking now 2K and you start
walking 4K, the health benefits increase
majorly. So in conclusion, the 10k steps
a day is not some magic number. It is a
good goal, but not an absolute
requirement for you to be healthy, which
was for me actually surprising. Which
brings me to the next fitness marketing
lie, protein. Let me explain this. I
used to think that protein ice cream or
protein pudding or anything that's got
added protein in it is a better
alternative, healthier alternative than
some traditional options. So, I'd often
go and buy myself protein ice cream for
dessert. Yay, I'm being healthy. I'm
choosing for better alternative. This
has better ingredients. It has protein
in it, so I'm being healthy. Yay. That's
what I thought. And if I saw traditional
desserts, it's bad, unhealthy, avoid.
But today, I'd rather have a fat piece
of cake than a protein pudding. Here's
why. Marketeteers just love slapping
that high protein on packaged food to
make it look like a healthy choice. But
in reality, these foods are just empty
calories compared to whole food protein
sources. Because whole foods provide
micronutrients, fiber, and healthy fats,
which these processed protein goods
usually lack. They just add protein
powder on top of bunch of artificial
processed stuff. And since you've been
tricked into thinking that it's a
healthy choice, you might also eat it
more because you think, I am eating
healthy stuff, so it's okay. What is
even more problematic with this protein
hype is that the hype around this one
single ingredient makes you prioritize
this single ingredient over the quality
and source of the other ingredients. A
real cake, which is made from sugar,
flour, butter, some cream, is actually
better for us in terms of that our body
actually knows what to do with it. It's
our bodies recognize it better than some
artificial stuff. And this is the exact
reason why you might experience bloating
or gas after eating a protein pudding.
So all the protein chips, protein ice
cream, protein pudding, protein cookies,
protein bread seem healthy but are not.
This is just it's just marketing. This
is important for fat loss because fat
loss isn't just about macros or
calories. It's about how your body
responds to what you eat. Which brings
me to the next fitness marketing lie.
and you're going to love it or hate it.
Calories in, calories out matters. I
used to go hardcore on calorie counting.
I knew my macros and I knew exactly how
many calories the piece of cucumber I'm
eating contains. I followed strict
diets, full control, almost psychotic,
but I had no results. What I failed to
understand is that our bodies are more
complicated than just one calorie in and
two calories out or vice versa. Things
like what you eat and how your
metabolism works matter more than just
the numbers. Here's the thing. Yes, the
total energy intake does matter, but the
calories in calories out oversimplifies
human metabolism way too much. And
that's what makes it problematic.
Calories in calories out treats human
metabolism as a static thing. Whereas
our metabolism is highly adaptable and
dynamic. And that's why so many people
fail with diets. So, here's everything
you should know about calories to
simplify your fat loss. Calories in is
not a fixed number for these four main
reasons. How many calories your body
actually extracts from what you're
eating depends on the composition,
fiber, and the preparation of what
you're eating. You absorb less calories
from whole nuts than nut butter. The
more fiber, the less net calories
absorbed. Reason number two, your gut
bacteria affects how many calories and
nutrients are being absorbed from the
food you eat. The better gut health, the
better for you. Reason number three, the
databases and food labels are legally
allowed to be off by 20%. Reason number
four, the quality of calories. So 200
calories of candy and 200 calories of
veggies are metabolized completely
differently. Okay, now we talked about
the calories in. Now let's talk about
the calories out. The calories out is
highly variable. First of all, all food
has different termic effect. So protein,
carbs, and fats all require different
amounts of energy to be digested, burnt
in your body. And the second reason why
calories out is highly variable. And
this is the most important thing you
need to know is cuz your metabolism is
highly adaptable. Your metabolism
literally adapts to lower calories. So
if you're constantly dieting, your
metabolism will slow down. This means
that your calories out drop, which makes
fat loss hard. This is why it's not
working no matter how little you eat and
how much you train. When your metabolism
is slow, instead of getting fitter, your
body might start to hold on to fat,
especially around belly, look puffy and
bloated, may look skinny fat, you might
lack that toned look, and nothing you do
gets you the results you want. And the
unfortunate fact is that the fat loss
becomes possible only when you fix your
metabolism first. I know this because
I've been stuck with this for years and
nobody really told me what was going on
with my body. That's exactly why I
created for you the Fat Loss Fix, a
120day metabolism reset. It's a full
step-by-step system designed to fix your
body's fat burning ability. So, if you
feel like your body isn't changing no
matter what you do, this might be
something for you. I'll leave the link
in the comments if you want to check it
out. Then, there's one more important
nuance that this calories in, calories
out model completely ignores. Hormones.
Hormones are literally your body's
regulators of satiety, hunger, and fat
storage. What you eat affects
differently your hormones which
influences how your body chooses to
store or burn fat. So yes, the calories
in calories out is a scientific fact and
it works in theory but in practice it
oversimplifies how human metabolism
works. That's why your hunger and
society cues are really the best way to
measure whether you're getting enough
food or not. However, I do understand
that to fully trust your body like that,
you first need to get rid of all the
food noise, fix your relationship with
food and your hunger cues and have a
properly working metabolism. Which
brings me to the next fitness marketing
lie. I used to do workouts based on
where I wanted to burn fat. So, I will
do a belly fat burn workout, burn arm
fat workout, burn fat in your tights
workout, and then be disappointed
because the fat didn't go away. And this
was because I used to believe that you
can spot reduce fat. But this is just a
marketing trick used amongst waist
trimmers or other fat loss equipment and
also amongst workouts also here on
YouTube. Here's the hard truth. You
cannot spot reduce fat. The only way to
burn fat is to burn fat overall in your
body. But you can't really choose where
you burn that fat. For example, when I
used to be a teenager, I used to have
some love handles and I really didn't
like it cuz I couldn't wear any nice
pants without having that
shape. So, I read on the internet that
you can burn fat by doing side abs. So,
I started doing my side abs and I didn't
see results. And actually, my waist even
started getting wider because I started
developing muscle there. Which brings me
to the next fitness marketing lie. Ab
workouts give you flat belly. The same
way as you cannot spot reduce fat, you
also can't get a flat belly with ab
workouts. Flat belly is achieved when
you lose fat overall and you got no
water retention or bloating going on,
which is possible when your nervous
system is at rest, your hormones are
balanced, and your metabolism is working
properly. However, what I just said
about ab workouts doesn't now mean that
you should never train your abs again.
What I meant is that if you're
prioritizing ab workouts because you
think it's going to burn your belly fat,
you got to change your approach. You
develop muscles under the fat layer, but
it doesn't burn the fat directly. Which
brings me to the next fitness marketing
lie. you must drink eight glasses of
water a day is marketing. This number
probably originated from a
recommendation from 19 1940s where they
said that people should get 2 and 1/2
lers of water in total. 2 and 1/2 liters
of water is about eight glasses. But
what it explicitly ignores is that the
the original recommendation said that 2
and 1/2 lers of water including the
water coming from food such as fruits
and vegetables. So how much water should
you then be drinking? The actual amount
of water you should be drinking is
highly individual and it depends on your
climate and how active you are. So if
you're for example an athlete living in
a hot climate, you're going to need so
much more water than someone who is
sedentary living in a cold climate like
myself. That's why you should listen to
your tourist. For healthy people, your
natural tourist mechanism is very
reliable guide for hydration. So drink
when you're thirsty and stop when the
tourist is concured. Which brings me to
the next fitness marketing lie. You got
to lift weights to get slim because
muscle burns more fat. So, when you have
more muscle, it's easier to be fit. And
I'm well aware that what I'm going to
say next is going to spike opinions, but
it's okay. First of all, the statement
that muscle burns more fat than fat is
overexaggerated. Actually, the
difference is quite tiny. One pound of
muscle burns about 6 calories a day and
one pound of fat burns about 2 calories
a day. Even if you would add 10 pounds
of muscle, which is about 4 and a half
kilo, you would increase your metabolism
only by 60 calories per day, which is
basically one small cookie if you're
calculating calories. So the idea that
building muscle will turn you into a fat
burning machine is overexaggerated. Then
there is more. Not every girl wants to
have muscle muscle. Some girls just want
to get slim like I did and I still do
and that's okay. But the problem is that
there isn't really proper advice out
there for us. It's either go lift
weights and make sure your macros are
right or don't eat anything and do tons
of cardio. And I tried both. I went to
the gym. I hit my macros. And sure, I
got stronger. But I didn't really get
the body I was after. And I also tried
to eat as little as possible, do tons of
cardio, burn calories like crazy. And
that just made me gain more fat, made me
puffy and bloated, and ruined my health.
So here's the thing that no one tells
us. Lifting weights gets you fit, but to
get that slim, toned or however you want
to call it body type, you are most
likely better off with low impact,
nervous system friendly exercise. And to
be absolutely clear, this isn't about
one body type being better than the
other. Weightlifting is great,
especially for bond density, strength,
and longevity, but I just want to bring
a holistic approach for those who do
want to get that slim body, because the
advice on the internet is honestly effed
up. Which brings me to the next fitness
marketing lie. Years ago, I fell into
the trap of believing something silly. I
saw one influencer at the time marketing
a detox tea, and it went something like
this. Detox tea will help you to lose
fat and donut because it detoxifies your
body. And I was so desperate to get my
dream body that I went ahead and ordered
myself one. I drank the tea for a while
and no results. Hm, I wonder why. Anyone
who believes into detoxes out there,
please listen. The concept of
detoxifying your body as we know it is a
marketing trick for supplements, teas,
and certain diets. And when it comes to
the real detoxifying, your kidneys and
liver got it covered. And the only diet
that actually detoxifies your body is
fasting, which I'm not going to talk
about in this video, but please don't
overdo it. And most importantly, detox
doesn't equal fat loss, which brings me
to the next fitness marketing lie.
Another thing that I used to do back in
the days when I was desperate to get my
dream body was fasted workouts. I came
across some advice that fasted workouts
are super efficient for fat loss. Like
the fat is going to melt, especially in
your belly. So, I went ahead and I
started doing fasted workouts in the
morning. I could run for 10, 12, or 15
km and no results. Here's the thing. The
idea of fasted workouts is very romantic
that your body will use your fat stoages
for fuel during a workout. And there is
some evidence on this, too. But for a
woman, a fasted workout is more often a
disaster than a benefit because our
bodies are more sensitive to energy
availability than men. The problem is
that fasted workouts is usually way too
much stress for women, especially if you
do it often. But if you're stressed, you
cannot lose fat. And what is more is
that fasted workouts can trigger intense
hunger, which can result into
overeating. So the claims of superior
fat loss is just marketing. Fueling
before workouts will benefit you more
than a fasted workout. And I so wish I
knew this information like 10 years ago
when I used to wake up at 6:00 a.m. to
go for a fasted run. If I remember like
gosh, all the things I put my body to go
through when the actual answer was to
just chill the f out. So many women are
following the advice that actually works
against us. So if you're not getting
your dream body, no matter what you do,
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