---
title: "5 Myths About Healthy Weight Loss"
entity: "blog"
canonical_url: "https://www.dryasmin.ca/blog/5-myths-about-healthy-weight-loss"
markdown_url: "https://www.dryasmin.ca/llms/blog/5-myths-about-healthy-weight-loss"
lastmod: "2024-11-25T17:36:00.000Z"
---

When it comes to healthy weight loss, there's a lot of opinions and information out there.

For perimenopausal women, getting lost in the information can actually hurt you in the long run, because yo-yo dieting is really harmful to your metabolism.

If you're a woman in your 30's and 40's and you're struggling to lose weight, then listen up.

## Myth 1: You have to eat less to lose weight.

We've believed for a long time, that calorie restriction is the key to weight-loss.  Unfortunately, this approach can actually be worse for a woman in her 30's and 40's , because it leads to nutrient deficiencies, decreased energy levels, and a slowed metabolism.  Calorie restriction worsens a cortisol imbalance and generally over-stresses a burnt-out body.

Truth:   You have to eat more nutrient-rich food.  The key to healthy weight-loss (1lb/wk) is giving your body what it needs to release the fat it doesn't need.  This means eating more nutrient-rich food.

## Myth 2: I have to exercise more to lose weight. 

We know that losing weight is a lot more than calories in and calories out, including what you burn through exercise.  For busy women, in perimenopause, vigorous exercise can cause more stress on your body, especially if you're facing burn-out.   Women in these situations often experience an increase in their weight , when following a strenuous exercise plan.

Truth:   You need the right body movement, which could be less or more than what you're doing now.  What women trying to lose weight need, is balanced body movement.  They need daily movement, but it needs to be flexible, based on their menstrual cycle and stress levels.  The type of exercise may need to be adjusted.  And, women in their 30's, 40's and beyond NEED strength training for a healthy metabolism.

## Myth 3: I can't eat carbs and lose weight.

Carbs are not black and white and thinking about them in this way is not helping you.  High fibre carbohydrates, like whole veggies, whole grains, nuts, seeds and legumes are examples of carbohydrates that are high in nutrients, which actually help you lose weight.  

Truth:   Eating the right carbs at the right time can help you lose weight.  Eating the right carbs, means choosing high fibre carbohydrates and understanding how to adjust the portion for your unique needs.  Most people don't have to think about it, they can just eat any whole foods and lose weight.  Others, who have insulin resistance, have to watch their portions around starchy foods like potatoes and make sure they avoid low fibre carbohydrates on an empty stomach.

## Myth 4: Intermittent fasting works for everyone.

Intermittent fasting has been the poster child for weight loss strategy for a while now.  I intermittent fasted for 3 years and really came to understand its benefits, as well as its negatives.   Time and time again I saw intermittent fasting not work for women in midlife .  Some women I worked with even experienced negative side effects from intermittent fasting like hair loss, gaining more weight and binge eating.  Intermittent fasting has its place and is a great way to eat for some people, just not everyone.

Truth:   Intermittent fasting doesn't work well for perimenopausal women or women facing hormone imbalances.  Sometimes intermittent fasting can make things worse for perimenopausal women.

## Myth 5: I need to cut out gluten, dairy and alcohol to lose weight.

You might have been sold a story about cutting out a certain food and then you'll lose all your weight.  This sometimes happens, but it's not the holy grail to healthy sustainable weight loss for most people .  Reducing inflammatory causing foods is important, but it doesn't mean you have to never eat gluten, dairy or alcohol again in order to lose weight.

Truth:   Eating enough nutrient-rich food is more often the answer to weight loss struggles and not cutting out foods.  The food that does need to be avoided (because it's nutrient-poor.... nutrient-negative really) is processed foods.

Want to learn more?  Then watch my [free webinar](/webinar/signup) !  Learn how you can release fat while still enjoying delicious meals without restrictive dieting practices.

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