6 Terrible Myths About Fat Loss

00:00Carbs are bad and should be avoided. Eat all the carbs, you're going to blow up like a pufferfish. Carbs make you fat. Oh my god, this is such a terrible myth. What's going on, you guys? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder and brand personality of WarriorBabe, where we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome to episode number 13, all about diving into six terrible myths about fat loss. Y'all, I'm going in today.

00:47I told you guys in episode number one that I was going to bring to this podcast no bullshit, no nonsense, and nothing but the truth because it'll set you free as you guys are embarking on your fitness journey. And maybe you guys know some of these myths and you've already broken past them, or maybe there's going to be a new one today that's just like, oh damn, I have been victim to this myth. And I'm going to break free because I listened to this podcast, Nikkie broke it down, and the truth will set you free.

01:19Okay, guys? So we're going to have some fun today. I'm going to just tear apart these. This is going to come from experience too as well because I believe some of these myths when I first started my journey. So if anybody's in my shoes where I was eight years ago, I'm going to break it down for you and hopefully set you free. That's just going to be the motto for today. The truth will set you free. Okay, anyway, let's dive into it. Let's get down to business. Number one of the six terrible myths about fat loss, crash diets and extreme calorie restriction will lead to long-term weight loss.

01:57False. Yo, going in on the biggest, most annoying one first. I freaking hate this false promise. Like, although they aren't labeled crash diets and extreme calorie restriction in the marketing as they promise long-term weight loss, they're exactly that. Like, you're not going to see online something that's like, crash diets, long-term weight loss. Hop on board. No, but like any quick diet promising you that you're going to lose 10 pounds in two weeks is a calorie restriction,

02:28eat nothing diet that you will never be able to maintain. Okay? Crash diets and extreme calorie restriction can lead to rapid weight loss. Of course, you jump on board, you lose those two pounds in two weeks, but often at the expense of you losing some muscle mass and your overall freaking health. Okay? These types of diets are not sustainable. You guys know this. This is probably one that you guys are already aware of, but we're just starting off with the most common one. So, they're not sustainable. They're likely to lead to weight regain, too, once your normal eating habits, you know, are resumed.

03:03We've all been there. We've all tried one or two or ten in our lifetime of these freaking diets, and we've all experienced the weight regain once a diet ends, and all of your normal eating habits commence back to where they were before you started the diet. Because of the deprivation of the diet. You not eating, are you cutting out certain things? Are you, you know, going into a thousand calories per day? Oh my God. That just cringes my body. Of course, once you're done the diet,

03:35you're going to resume to other things because you've been starving this entire time. And you've eliminated the things that you enjoy. It sucks. So, just crash dieting, you losing 10 pounds in two weeks, it is not going to serve you for the long term. And also, crash diets can cause disrupts in your hormones that regulate your hunger and your metabolism. That's what makes it more difficult to maintain the weight loss long term. Like, you crash dieting for two weeks to lose 10 pounds,

04:09all of your hormones are just thrown off. Hunger, metabolism, everything. And it just makes it hard for you to maintain the weight loss long term. Okay? So, that's number one. Crash diets and extreme calorie restriction will lead to long term weight loss. False. Absolutely false. Number two. Skipping meals will help you lose weight. Like, skip breakfast and you'll spike your fat loss by 80%. Type of shit. Bullshit. I call BS.

04:39Look, skipping meals can lead to you overeating later in the day. And it can also slow down your metabolism. Like, when you go long periods without eating, your body goes into this, like, starvation mode. And your metabolism slows down to conserve energy. And it just makes it harder to lose weight in the long run. Like, guys, think about it. This was me at the beginning of my journey. So, as I was sharing with you in the beginning, like, speaking from experience, like, I skipped breakfast. I skipped lunch. And then I was, like, overeating. 3,000 calories for dinner because I was starving.

05:10So, like, it's not the answer here. Eating regular. And the answer is eating regular balanced meals throughout the day. That will keep your metabolism stable. And that will keep you from preventing from overeating. To skipping meals can also lead to you experiencing low blood sugar. I have experienced this one too many times. Actually, recently, I'll share a story. And it makes you feel tired. It makes you feel irritable. It makes you feel hangry. And it increases the risk of you overeating and binging later in the day or X, Y, and Z.

05:42So, like, story to tell. A couple weeks ago, I was just off of my meals for the day. And I think I only ate breakfast and maybe, like, a condition one protein bar in the middle of the day. And we went out to dinner at night. But in the hour to an hour and a half before going out to dinner, oh, my God, I had the worst headache of my life. Like, I was so, I felt, like, so faint. I felt like I was going to pass out. Very lightheaded. And it was because my blood sugar was dropping. And then I was just, like, couldn't hold a conversation for more than 30 seconds without being irritable because I was so hungry.

06:15And then we get to dinner and they give you, we went to Eddie V's, and they give you, like, bread and stuff to, like, eat before, you know, your appetizers and entrees come out. And I was just devouring this bread because I was so hungry. And I knew, you know, bread was going to help in the instance. But it didn't help because I was just eating everything. I was overeating. I was binging on the food. And then comes the entree and I'm just, like, not even hungry. So, like, it's just, skipping meals is just not a good idea, guys. It's not going to help you lose any, it's not going to help you lose fat. Okay, you want to feed your body.

06:46You want to feed your metabolites. You want to keep it going. You want, I mean, your muscles, if you're looking to build muscle and lose body fat, like, your muscle is active tissue. It never stops. So, it needs energy. It needs food. It needs fuel in order to be built, to be repaired, to go into workouts, X, Y, and Z. So, don't skip any meals. It's not going to serve you. So, that was number two. Number three. Oh, number three. This one I know people are breaking. They're knowing it's a myth. But then there's some others that just need this little extra push.

07:18So, number three. Carbs are bad and should be avoided. Eat all the carbs. You're going to blow up like a puffer fish. Carbs make you fat. Oh, my God. This is such a terrible myth. And it's led to so many women, like, literally fear eating carbs. And that sucks. Like, I'm here to tell you to eat the damn carbs, please. Like, let's make carbs great again. Like, if your goal is to build muscle, decrease body fat, have more definition to your body,

07:50like, change your body composition, carbs are your best friend in order to achieve that type of goal. Carbs are an important source of energy for the body. They play a key role in maintaining energy levels and supporting muscle growth. And so, like, just please don't eliminate carbohydrates. It's important to consume, though, the right types of carbohydrates, such as, like, whole grains, like, anything that has a weak complex makeup, vegetables, fruits, and consume them in the right amount. So, like, if you do eat 3,000 calories worth of carbohydrates, yeah, you're going to gain

08:21weight, okay? But, like, if you eat the right amount, that's why I love macronutrients so much, because it helps you to be aware of the food intake that you're having during the day and aware of the carbs that you're eating during the day, if you eat the right amount, consume the right amount, you're good. You're golden. And two, like, you know, the diet's out there. I don't need to say it, but eliminating an entire food group from your diet, it just, it leads to nutrient deficiencies, and it just makes it harder to stick to the diet long term. Like, none of these things that eliminate food groups are sustainable.

08:55You're going to go without carbs for the rest of your life? No. So, like, why waste your time in it? Like, understand how to just incorporate it in a sustainable, realistic way to your lifestyle, and you're golden. You're not going to waste any time. You're going to better your time by following something that just, you know, makes sense logically. Hey, hey, real quick. If you want to learn more about macronutrients and understand that methodology on how they can help you achieve your body composition goals of changing the way your body looks, I put

09:27together a free 15-minute training where I dive into macronutrients and how you can control your body for the rest of your life with them. That link is in the description below. Click on it after listening to the show today. That was number three. Carbs are not going to make you fat. Carbs are not the enemy. Make carbs great again. Number four. Oh, this one's, I think, one of my favorite ones. Number four. You can target specific areas of your body for weight loss.

09:58Lies. Spot reduction where you try to lose weight in specific areas of your body is not possible. I have seen this one too many times in fitness communities and the fitness space and like influencers online and they're like spot reduction to the butt, spot reduction to the thighs, but reduction to the abs. Like weight loss occurs, fat loss occurs, guys, when you burn more calories than you consume and it happens all over the body. Not just in specific areas.

10:28Like also too, where your body loses fat is largely determined by your genetics and by your hormones and you cannot control where the fat is lost. Like just point blank. That's the truth. Okay, so for example, you cannot spot reduce fat on your stomach by doing a large number of crunches or sit-ups. Like this is the people that go in there seven days a week to train abs for 30 minutes in a day trying to spot reduce and target that fat on their abdomen.

10:59Honey, it ain't the fat in the abdomen. It's the way you eat in during the day. You cannot spot reduce fat on your stomach by doing amplified core workouts. Look, those exercises may strengthen those abdominal muscles, but they will not specifically target the fat in that area. Like you're not just going to like magically burn away that fat by doing an endless amount of crunches. Okay. And also too, like you cannot spot reduce fat on your thighs by doing a large number of exercises. Like those of you guys that want to lose fat in your inner thighs and you like, you know,

11:32magically think doing a bunch of adductions is going to do that. It's just not going to happen. The best way to lose weight is to create a calorie deficit. Like I've talked about, we'll continue to always talk about before, by eating a healthy diet and exercising regularly. You guys know that. That will result in overall weight loss, right? Yep. As you lose weight and you guys incorporate more strength training and you're doing strength training exercises, the fat loss will come off in various areas of your body and you will see improvements in your overall shape and tone of what your body looks like. That is you changing your body composition.

12:04Okay. It's also worth mentioning too, um, that people tend to have different body shapes and fat storage patterns. So, so many people may naturally have more or less fat in certain areas. So for example, typically as you, and if you are doing this right, you'll see fat loss tend to happen from the head down through first through down to like your lower half. This is exactly how I experienced it. This is exactly how like majority of women do experience it.

12:34Not everyone does, as I said, everyone has different body shapes and fat storage patterns. Uh, but typically you will notice fat loss tend to happen from the head first through down to your lower half. Meaning ladies, the legs and beyond are typically the last and most stubborn fat to lose, right? Everyone's always like, and I've seen this so many times, everyone's like, man, why am I not losing any weight or fat in my legs? You're probably noticing it everywhere else. And why you've heard people say, oh, like, you know, people are going on, they're eating better and they're working out and they see it in their face first.

13:05Yeah. You start from the head down. Bet you guys never really knew that one before. Uh, so I hope this one helps you. And this one, I mean, guys, like, uh, personal experience too. Like when I was bodybuilding and doing the shows, it took me to my third show to finally see the definition of my legs that like I expected to see when I did my first show. All right. And like, no, no matter what, it is so important to appreciate and love your body as it is. And just focus on like overall health and like the overall enjoyment of the journey that you are on at changing your body composition rather than trying to change specific areas.

13:39Okay. So that's number four. You cannot spot reduce. Number five, weight loss supplements are a quick and easy solution. Look, making supplements your priority on your journey is just a wrong focal point. And, you know, a costly one too as well. Whole foods will always be the healthy way to optimally lose fat, build muscle and keep it off sustainably and keep doing it sustainably. And guys, it's not as expensive as you think. Like you cannot rely on supplements.

14:10You don't want to rely on supplements. I mean, shit, some of that stuff is processed. Whole foods is the way you're going to do it in a healthy way. And to like, you'll never hear me say like, I can't, I will never make recommendations on the best fat burners. I get asked that question so many times. What's the best fat burner? Guys, best fat burners, calorie deficit and getting your workouts in and, you know, doing some cardio every once in a while. Like I'm never going to make recommendations to midsection lotions. The shit, those things that people wear, the braces around their stomach.

14:42Like, come on guys. Just a waste of your money. Or like, I'm never going to recommend chemically enhanced supplements. You guys know that, aka what I mean by that is like steroids. I stand by what I always have said, always will continue to say. Hard work plus consistency equals results. Always and forever. No supplement is going to make the difference in whether you create the body that you want. They may benefit you along the way. They may help, but they will never be the sole reason that you get a specific result in your body composition.

15:14You don't need any of them. And guys, I guarantee you, you not having them is not what's holding you back. Like, check yourself on how you're, on how you're, like, if you guys think, oh, I need, I need a fat burner. I need, I need protein powder. I need this because it's going to get me this type of result. That ain't, that ain't what's holding you back, sister. What's holding you back is how you eat during the day. Check yourself there. Um, also to like, I definitely want to throw this one in there. Um, you know, many weight loss supplements are not backed scientifically.

15:46Um, they are not backed by scientific research and they can be harmful to your health. So a lot of these supplements are not being tested by the FDA or approved by the FDA or going through that whole, whole shebam. Um, so it's important to be wary of any product that promises quick and easy weight loss results. Like, please have common sense there. Um, okay. So that was number five. Last but not least, I hope you guys are enjoying this podcast so far. Um, last but not least, number six, you have to exercise for hours a day to lose fat and

16:17to build muscle. Look, while regular exercise is important for overall health and weight loss, it's not necessary to exercise for hours in a day. The amount of time spent exercising is not as important as the intensity and type of exercise that you are doing. I feel victim to this one too, guys. I'm sure you guys have too as well. You've heard, I don't know, from the people that should not be influencers or trainers or anything like that sort. Um, you know, saying you have to spend three hours in the gym seven days a week.

16:47Oh my god, that is such bullshit. Um, you guys will always hear me say, muscle is not built in the gym during your workouts. You're breaking it down while you're working out. You're breaking down the muscle fibers. You're creating the tears in the muscle fibers. The building process, like how you've seen women achieve, like having a built body or having muscle mass. It happens because it's the next like 24 to 48 to 72 hours afterwards that are heavily dependent on your nutrition, your rest, your hydration, and so many other things.

17:17Okay? So like, please spend more time resting and recovering than you do inside the gym working out. All right, you guys. So that was number six. That was the last one. Um, just a quick recap. So we can just, you know, I hope this just, you know, was eye opening and some, maybe one of them was eye opening. Number four. Um, or maybe two or maybe all of them. Um, but number one was crash diets and extreme calorie restriction will lead to long-term weight loss. False. Number two is skipping meals will help you lose weight. False. Number three, carbs are bad. Should be avoided. False. Um, number four, you can target specific areas of your body for weight loss.

17:51False. Number five, weight loss supplements are quick and easy solution. False. And six, you have to spend hours a day exercising to lose fat and build muscle. False. Um, so that wraps up this podcast for today. The six terrible myths about fat loss. Um, if you guys enjoy this podcast, screenshot it and then let me know, um, share it to Instagram, tag me and let me know which one was like the one that annoys you the most too. Let's, let's do that one.

18:21What one annoys you the most? Put it in the picture and tag me on, on Instagram. I would love to see it. All right, guys. Catch you next time. Real quick. The only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals and feel insanely confident. And the only way we can do that is if you rate review and share this podcast. So the single thing I ask for you to do is if you could leave a review, it will take you 10 seconds and it will mean the absolute world to me and may change the world of someone

18:55else. And the only way we can do that is if you're going to be able to do that.

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