Tuesday Tip: Obsessed with cutting carbs?

Tuesday Tip: Obsessed with cutting carbs? 🥖

The idea of cutting carbs to lose weight is so pervasive and it’s something that many people cling on to. Even clients who I’ve worked with for years still find themselves wanting to cut carbs when trying to speed up progress. Why is this? Aside from the fact that the media often promote it as a weight loss ‘hack’ there are also other reasons we are obsessed with it.

This fascination with cutting carbs may come from the idea of rapid weight loss, which often feels almost magical. The initial shedding of pounds encourages you with the belief that cutting carbs is the key to achieving quick and effective results. This quick “success” reinforces the idea that carbs are inherently bad and detrimental to weight loss.

However, this stems from a misunderstanding of what’s actually happening. The initial weight loss observed when cutting carbs is primarily due to the depletion of glycogen stores in the muscles and liver, along with the loss of fluids. This is not a true representation of fat loss. Glycogen, which stores carbohydrates, holds onto water molecules. As glycogen diminishes, so does the water it’s bound to, leading to a noticeable drop in weight.

In addition, when you then go back to a typical meal containing carbs it replenishes glycogen stores and rehydrates the body, resulting in regained weight. This reinforces the idea that carbs are bad and make you gain weight/fat. The cycle of losing and regaining weight due to fluctuations in glycogen and fluid levels can create a sense of frustration and confusion.

In reality, the key to sustainable and effective weight loss involves a balanced approach to nutrition and physical activity and the creation of a consistent calorie deficit. Overly restricting carbohydrates can lead you to nutrient deficiencies and an unsustainable eating pattern. It also leads to low energy levels, poorer exercise performance, irritability and tiredness. Focusing on a variety of nutrient-rich foods, portion control, and regular exercise can help you achieve long-term, meaningful fat loss results without the rollercoaster effect caused by drastic carb cutting.

Remember knowledge is power and whilst fluctuations on the scale can be demoralising understanding the science behind weight loss, including the role of glycogen and fluid fluctuations, can help you make informed decisions about your dietary choices and avoid falling into the trap of chasing quick fixes that may not yield lasting benefits.

If you want to lose weight and keep it off long term, you have to learn to do it right!

Happy Tuesday 🤗xx