5 Fat Loss Myths YOU Need to Stop Believing Now!

Ever wondered why your weight loss journey feels like an uphill battle, despite following popular advice? Are you tired of chasing fads and ready to uncover the truth behind weight loss myths that might be holding you back?

Join us in this enlightening episode of the "me&my health up" podcast, where host Anthony Hartcher and renowned health expert Kate Galli debunk the most common weight loss myths. In a world brimming with misinformation and quick-fix promises, this episode shines a light on the realities of weight loss, especially for women. 

Discover why some of the most popular weight loss strategies might not be as effective as they seem and learn about sustainable approaches that actually work. From discussing the impact of minor movements and age-related concerns to dissecting the effectiveness of cardio and diet trends, this episode is packed with insights that challenge conventional wisdom. 

Don't miss out on these game-changing revelations – tune in to unravel the weight loss myths and embark on a path of informed and sustainable health practices. 

Listen now to empower your wellness journey with facts, not fads!


About the guest, Kate Galli:
 
- Fitness Trainer
- Vegan Health Coach and Activist
- Creator of strongbodygreenplanet.com
- Founder of strongbodygreenplanet.com
 

Connect with Kate Galli:
 
 Website: https://strongbodygreenplanet.com/
Facebook: https://www.facebook.com/StrongBodyGreenPlanet/
Instagram: https://www.instagram.com/strongbodygreenplanet/?hl=en
Youtube: https://www.youtube.com/channel/UCP2H0s1tFFMiv335thVmUCg
X/Twitter: https://twitter.com/strongbodygreen
Pinterest:https://www.pinterest.com.au/brainb4body/


About me&my health up & Anthony Hartcher

me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my health up which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

Transcript

Kate Galli: 0:08

However, from a body composition point of view, muscle is it which means lifting weights as soon muscles metabolically active tissue, it turns that 24/7 Just sitting there looking or sexy. So again, ladies, I would say, don't be afraid of getting into the gym and lifting those heavy weights. Think of lifting weights, like a passive income. It sits there working for you 24/7 while you're asleep, while you're out partying with your kids, whatever you're doing, and cardio is more like selling your time for money, you get the benefits of the time you put in, at most, you know, maybe more so it is more likely to lead you to want to over consume food after that exercise. Again, not hating on it. I'm just saying

Anthony Hartcher: 0:58

That was Kate Galli, and you've landed on the me&my health up podcast. I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist, aka The Healthy Man. The purpose of this podcast is to enhance and enlighten your well being. And today we have Kate Galli to do that just for you. She has over 20 years experience in the fitness industry. She is a personal trainer, health coach and podcaster. She has completed over 100 and are so not 100, it's 830 episodes, wow! so that's nine years of podcasting. So it's a delight to have Kate on our podcast today. And she's sharing the five weight loss myths or the five fat loss myths associated with women and what you can do about it. So we're going to do some myth busting with Kate. So join me, join Kate, for this fantastic episode of me&my health up. Welcome on the me&my health up podcast. How are you doing, Kate?

Kate Galli: 2:03

Anthony, I'm doing fantastic. It is a pleasure to be here with you.

Anthony Hartcher: 2:07

I'm so great to be blessed with your company today having produced over 130 plus, I think you mentioned 138 episodes on your podcast eight years of podcasting, personal trainer, health coach, incredible! So really look forward to you enlightening the well being of the listeners on me&my health up.

Kate Galli: 2:27

Absolutely, thank you,

Anthony Hartcher: 2:28

Let's, I really keen to explore the topic that you shared with me, which is the five myths sold to women and what they can do about it around weight loss, because I find there's so much propaganda out there from the weight loss companies. And they're selling plenty of myths in order to get people to buy their products. It's all driven by commercialism. And I'm really keen to help the listeners of me&my health up to cut to the chase and to really support them through your myth busting essentially.

Kate Galli: 2:59

Absolutely! And you know, I will say, Anthony, I fell for a lot of these myths myself, you know, I first got into the gym around 25 years ago as a means by which to transform both my body and also my confidence. I was a debilitatingly shy teenager and they, I loved the gym and the way that the confidence that you can achieve by transfer and transforming your body is applicable or transferable to many aspects of your life. I became a health coach and personal trainer around 18 years ago now. And one of the things I love most is to help individuals create the most effective mindset that makes their best eating and exercising choices simple and sustainable. Because as you share, there's so much information out there. It's not a lack of information. It's maybe an abundance of confusing and conflicting information that that we now have to negotiate to achieve the results. We're looking to achieve

Anthony Hartcher: 4:03

100% case and I'm really keen to understand a bit more of that backstory started to share with the listeners as to how you've arrived at being a health coach and personal trainer.

Kate Galli: 4:12

Yeah, so as I said, I probably joined the gym when I was around 18 And it was at the insistence of my father. I wasn't living at home I was I'd moved out of home and I was living a bit of a party lifestyle and I think he was into the gym and he I think wanted to I guess get me on a more healthier road. I remember sharing with my father but Dad I'm not that and because that's all I thought it was about back then right as an 18, 19 year old. Anyway, I joined the gym. It didn't last because I hadn't defined what I was looking to achieve and language I wouldn't have used back then. But I use all the time with my clients. Now, I hadn't achieved or defined the goal and I hadn't aligned the achievement have that goal with my most important values and beliefs. And that is something I am huge on right now that any of my clients and anyone listening out there, if you're looking to achieve a huge lifestyle change, the easiest way to do it is to align the actions that you need to take with everything else that is most important to you in your day to day life so that you're not fighting yourself, the decisions you make then kind of become non negotiable.

Anthony Hartcher: 5:26

Absolutely, you've really touched on those intrinsic values of human beings that drive human behavior. And if they're not aligned, we self sabotage we and it's essentially a mechanism to get us back to alignment and being our true selves. So really keen to explore this topic that you've raised around intrinsic motivation, maybe starting with sharing what were your intrinsic motivators at the time, what were your values at the time when your father said, go to the gym cases be good for you

Kate Galli: 5:55

Do you know probably just like partying and having fun and spending time with my friends, and I wouldn't have even known the term values, then probably, and I will share, I guess, embarrassingly enough to admit, it wasn't until I was about, say, maybe 19. And at one of the pubs that, you know, pubs and clubs, that my father was probably pretty intent on keeping me away from you know, I met, I met a really buff guy, and it was a guy that looked like those fitness models and the magazines that you thought were kind of mythical and not a chain attainable. And that was the first point in time where I kind of realized hey, this is a normal individual that has created for himself amazing results within the gym, that maybe this is something that I can do as well and as I share this now as a nearly 47 year old female it sounds incredibly superficial and fake and kind of a low value goal. However, that was where I was back in the day and I guess I then approached my training in the gym I rejoined the gym and I approached it with more of a focus on the results that I wanted to achieve and I've changed my mind on a lot of things in those two and a half decades you know, and now train a lot differently and more effectively to the way that I did back then however that was the starting point with as you asked and Anthony I guess the more kind of superficial goal and entirely is behind it

Anthony Hartcher: 7:25

I guess at the time it probably wasn't a superficial goal was like really important around and hence your value in connection at that point in your life right you valued your friends and heading out and having a good time with them forging deeper relationships through having a good time and and I think what you saw in this guy was I could connect with this sort of you know connect with the male the on my girlfriends and and you know, what he valued was it guests looking good and physical appearance and, and you thought, well, maybe there's something that I can get from the gym that would help me I guess increase that attraction to that male I'm not sure

Kate Galli: 8:01

Do you know you're bright and it's all about confidence. And for our listeners, whether they're young like I was then or whether they're older like I am and now I just love the ability of the gym to be able to help you transform as I said, your body and your confidence for a little bit of backstory, I was probably skinny fat I was like very scrawny on top and a lot more heavy on bottom and the gym taught me that we can actually choose our curves, we can add muscle where we want to add muscle and we can we can't spot reduce that's going to be one of the myths that we touch on down the track however we can drastically transform our body and as you suggested that allowed me to rock around with a lot more confidence than what I had been used to.

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Anthony Hartcher: 9:34

Wow, yeah, so let's like let's rip into the myths you touched on one that you said you wanted to touch on later. But what is the one that you'd like to start with the rat? Yeah, the I guess of the fat loss myths, which one would

Kate Galli: 9:47

100% So I love acronyms. I've designed these as a five step acronym it so MYTH the M in myth is all about Minor movements. And particularly as ladies we're kind of sold that if we do add a lift weights at all. It's about those small, small minor isolated type single muscles single joint movements, lightweights, high repetitions, be afraid of adding on too much scary bulk and muscle. And that is absolutely a myth. A lot of what women need to do in the gym is the same as what men need to do in the gym. It's about prioritising big compound movements, multiple muscles, multiple joints, lifting as heavy as what is safe for you. Safety first, however, nearly every single person I have trained, if they've been in the gym before, the weight that I lift them is much heavier than the weight that they had been lifting themselves. So that is Myth number 1: Minor Movements. Instead, we want to prioritise big compound movements. And ladies, don't be scared of my soul. It's harder than you would think to gain and it is very rare. You have to be incredibly genetically gifted to chuck on too much muscle.

Anthony Hartcher: 11:03

Not everyone, not every woman wants to be muscular looking.

Kate Galli: 11:08

No

Anthony Hartcher: 11:08

Desire for all women.

Kate Galli: 11:09

No, it's an aesthetic that I personally love. However, you would be surprised how much someone needs to train and how onpoint they need to be with their nutrition, their sleep, their everything, to have that look that aesthetically you might think is too muscley.

Anthony Hartcher: 11:27

And what are some of those examples of those compounded muscle movements?

Kate Galli: 11:31

Yeah, big compound movements like squats, lunges, deadlifts, chin ups, shoulder press, bench press, all of those amazing movements. I will say as I age, I also need to prioritise we all need to prioritise some of the less fun stuff like foam rolling and stretching and adequate warm up and we don't just charge into the gym and grab the heavyweights like we might have been our 20s. And that goes for men and women all of that

Anthony Hartcher: 11:59

Fantastic! though great tips there in terms of you know, taking care of your yourself, your safety, you know, by not jumping into things and causing an injury because obviously, then that's going to slow you down in terms of your progress towards your goal. What's the other myth says Y we're up to the Y now?

Kate Galli: 12:16

Yes, Y is about Youth or believing that our lack there of is going to hold you back. So basically, you can achieve the body you want the health you want, at any age, don't be limited by what we're so to buy the media that it's all about our age and our youthfulness and such we don't have a use by date when not too old. Definitely, we do have to change some things. As we get older, maybe some things are a little bit tougher as we get older. But you know what, we've also gained so much information such a wider toolkit so far is the knowledge that we have in relation to what works for us as individuals, both physically and also from a mental or mindset point of view. So we really do have so much more to work with, and so many lessons learned and I can share a few of them if that works.

Anthony Hartcher: 13:11

Yes, please

Kate Galli: 13:11

For sure, so as I got older, I learned the importance of language and how powerful it is.

Anthony Hartcher: 13:15

Ah, fantastic tips! I love starting with the wisdom of the ages. I like And for example, if I were to say I hate the gym, versus I love how I feel after a workout one is much more powerful and effective at getting me to do that workout. So if I've aligned if I've decided on what I want to achieve, and I know what actions I need to take to achieve that goal, the gym is probably going to be one of those actions and so I want to choose the language that helps me take that action or equally I hate salads, they're so boring. I used to say that they I mean first I learned to build better salads, but also I choose my language and I choose that I love the way a salad makes me feel as long as it's chock full of all the goodness I also now view exercise as a privilege and as precious me time and I really recommend my clients and everyone listening to also view it that way we're lucky that we get the opportunity to exercise and you know personally it's as much about my mental health now as it's about the aesthetics I think that's quite common as we get older. Next up, I would say it's important to learn about your daily discipline quota and it's it's limited and it's slightly higher in the morning. So I've exercises had the you schedule it early in the day where you have a more full daily discipline quota

Kate Galli: 14:44

100%

Anthony Hartcher: 14:45

That the the Eastern philosophy is you know, the older you get the Wiser you are people look up and respect you more. Whereas in Western culture, it's very much you know, don't get out it's you know, it's terrible. It's all bad. If we haven't looked at the brighter side of getting older and certainly now with me where I am, I actually feel younger than I ever have. And, and in a sense, why is that so I certainly have embraced the aging of let my hair go and embrace the new me

Kate Galli: 15:20

100%

Anthony Hartcher: 15:21

I love that he mentioned about language, and that internal dialogue that we have with ourselves and we have the ability to change that and to work with dialogue that's actually going to take us towards our goal as opposed to dialogue that's going to repel us or, you know, provide some resistance your you know, that internal dialogue is really important too. You know, you shared some some of the benefits of doing exercises how you feel afterwards. The benefits of eating a salad is, is how you feel afterwards you feel lighter, you feel energised, you feel satisfied, and you know, it's not terrible. In a sense, it's you can make a great salad.

Kate Galli: 16:02

You can.

Anthony Hartcher: 16:05

It's so yeah, really, really love that share around the Y. Do you got anything else to add?

Kate Galli: 16:12

No, I think like, again, I completely agree with you regarding language and mindset, you're the only person that is with you, 24/7 and your own heads 24/7. So you better believe it's important to ensure that language is supportive. Myth number 3: which is that the T in our little acronym, T is all about Treadmill Trudging or put another way cardio to lose that. That is the myth that were sold, it is just not true. I'm not hating on cardio. If you love it amazing, and it has so many health benefits, for sure. And longevity benefits. However, from a body composition point of view, muscle is it which means lifting weights, is it so muscles metabolically active tissue burns, that 24/7 Just sitting there looking or sexy. So again, ladies, I would say don't be afraid of getting into the gym and lifting those heavy weights. Think of lifting weights, like a passive income, it sits there working for your 24/7 while you're asleep while you're out partying with your kids, whatever you're doing, and cardio is more like selling your time for money, you get the benefits of the time you put in, at most, you know, maybe more so it is more likely to lead you to want to over consume food after that exercise. Again, not hating on it. I'm just saying so far as prioritising, I would strongly suggest locking weight into your schedule, first and foremost.

Anthony Hartcher: 17:48

Absolutely! And leveraging the eighth natural wonder of the world, which is the compound effect.

Kate Galli: 17:53

Amazing.

Anthony Hartcher: 17:54

It applies equally to health as what it does to our wealth. So yeah, thanks for sharing that tip around, you know, not shy away from the weight and embrace it. And you've got those little incremental gains you can see, you know, in terms of turning up at the gym, and you can see that you're lifting you're a bit stronger, and you know, you feel good about. Yeah, I'm getting stronger, it's starting to see a benefit. And it's, I think it's great to see that incremental progress because something that you keep coming back for because you see that it's having a positive effect around strength. And as you said, mental health, it's really empowering around mental health. You got anything more on the T.

Kate Galli: 18:33

I just want to say I love your comparison between health and wealth. It's been my privilege to train over the past 18 years, a lot of incredibly successful men and women. And what I love is saying that basically the standards that work for you and that you apply to your success in business can be transferred across to your success and your health. And the reverse is also true. And so I do love that comparison. Myth number four is hungry and hungry are framed another way that less is best with food. It absolutely isn't. I absolutely did fall for this myth myself. However, now my approach is to eat better not less to focus on a huge, abundant, colorful, diverse range of Whole Foods. As a personal trainer said to me probably like over 20 years ago, he said, the less you eat, the less you have to eat. And I was like, well, that's fun. And to a degree, the more you exercise, the more you have to exercise you can do too much of that as well. So now it's about as I said, building those beautiful abundant meals that you love and focusing on what you're giving your body. And further to that I would say I kind of have a series of questions that I recommend our listeners ask themselves if they're looking to adopt any new lifestyle change in relation to their nutrition and one of them is to ask yourself, Is this a way of eating that I could joyfully maintain for the rest of my life? So no quick fixes? Is this a lifestyle approach that will work for me while I'm on holiday? While it's while I'm visiting friends, if I'm sick? If I'm crazy busy with work again, How sustainable is that next? Does this reflect a supportive relationship with my body? So again, it's about what you're giving your body, you and your body as a team, and you're on the same team. And it's about love and working together. And I would say, finally, and probably most importantly, is this a way of eating that aligns with my most important values and beliefs. So back to those values and beliefs? Yeah,

Anthony Hartcher: 20:42

I love how you touched on that concept of sustainability, because that's what the diet industry promotes, is unsustainable approaches to weight loss. And so it's a big myth, you're busting there. Because all those diets that are promoted are unsustainable. They're unsustainable in terms of being able to stick with them. And hence, the Yoyo effect, because people go on them. And then where do they go afterwards, they go back to what they were doing before and on comes back the weight. So I really love how you share that sustainability point, as well as it aligns with your beliefs around you have very much earth based and plant based and looking after the planet. And so that whole sustainability concept goes beyond what we eat. So I really like how you share that, and particularly how you said that food is there to nourish our body. It's not there as something that is forbidden, or, you know, we shouldn't we shouldn't be we shouldn't you know, it shouldn't have this guilty consciousness about the food. It's it is what it is. And it serves us in certain aspects depending on what we're eating, and depending on what our health goal is. So really loved how you touched on those key points there anything else to add? No, I absolutely agree with everything that you've said. And myth number five is about short term, or the silver bullet or their quick fix. As we've touched on Anthony, that is a myth. It doesn't exist. It is about what is sustainable to you long term. And the marketing is out there to persuade us that you know, this is the one thing there's never one thing. It's always many things. It's never a quick fix. It's always less sexy, but consistent, sustainable, sometimes boring and tedious actions. And that is what lets us get and lets us keep the results. So don't fall for short term or or silver bullet Absolutely go for the long term gratification and see it as a journey. I've always embraced that lifelong, constant, never ending improvement. So how can I improve my health? How can I improve my wealth? How can I improve giving back to the world and in all aspects, it's that you know, those one percenters that you're always looking to work on. So it's a it's a journey, it's not a destination, so to say.

Kate Galli: 23:07

You are so right in relation to whatever is most important to us. And we never just get there, right? We're always looking to be constantly evolving, and you know, to enjoy the journey is to work on for me, I'm getting that much better at it. But in the same way, as a body composition goal, you can really, really, really focus on the goal, whether it be health or wealth, or whatever it is, the journey is much more joyful when you learn to also enjoy and appreciate and be mindful of those steps that you need to take every single day.

Anthony Hartcher: 23:39

It just reminds me of a recent car trip on the way back from holidays, we had a 10 hour car trip and my wife was getting a bit frustrated because she just wanted to get home and she'll send you all the things she needed to do when she got home. And then you know, the association with getting home and going back to work and all that besides starting to really compound that sort of negative thinking process. And I was very much thinking, Well, I'm here, I'm just going to embrace the journey and enjoy it. And I'll singing along with my daughter. That's it ours just went really quickly.

Kate Galli: 24:11

Amazing, Yeah, just family time, right? Yes, document that is precious family time.

Anthony Hartcher: 24:17

100%. And I think it's the same as the gym is like, if you go in there with the mentality as I just want to get it over and done with and finished, then you're missing out on the opportunity tunity to really enjoy the gym session and to really feel the body as you know, as opposed it's not like a means to an end. It's essentially part of a continuum. And I think that's another thing that you know, that's that short term thinking that I just got to finish this and then you know what's next? What's next, what's next. And it's always focusing on the what's next as opposed to living the now and embracing the now and really enjoying the journey of life and not worrying about what's next.

Kate Galli: 24:57

100% and in the gym that more mindful and focus to the better results you're going to get for the time that you spend there, you know, the mind muscle connection has absolutely been proven. So if you're going to take that time away, especially if you don't love the gym, if you're going to take that time away from everything else that is more important to you, then certainly you want to have the best possible results for your time. And that means focus on what you're doing at that present moment.

Anthony Hartcher: 25:27

100% Yeah, thanks for sharing the myth busting I really liked the acronym. I liked everything that was, you know, within that acronym, it really resonated with me, and I'm sure it resonated with the listeners, is there any other concluding words you'd like to part with the listeners,

Kate Galli: 25:44

I often fall back on the importance of backing yourself 100%, whatever you're looking to achieve, whether it's health related body composition related, whatever it is, you know, we're living in uncertain times, we always have, perhaps more so in the past few years, we've become aware of it. So I'm a huge advocate for although you can't have certainty and what's coming up today, tomorrow, next month, next year, you can have certainty in you, you can back yourself to know that you're going to come up with the goods, again in relation to whatever is most important to you. So I would share that with the listeners, whatever is most important to you and your life just back yourself and have certainty and your ability to come through for you.

Anthony Hartcher: 26:33

Fantastic. I love those concluding words case, and it's back yourself. I love it. So how can the listeners best connect with you?

Kate Galli: 26:40

Best place to connect with me is by a https://strongbodygreenplanet.com/ That's my web website. It connects to my new book, The plant positive journal, it connects to my podcast, which is actually over 830 episodes in so on that I chat to compassionate and passionate activist, authors, entrepreneurs, doctors and it is by heart I love that podcast so again,

https: 27:11

//strongbodygreenplanet.com/

Anthony Hartcher: 27:14

Fantastic and I'll certainly put that link in the show notes to the listeners and as Kate was sharing that there was a an ambulance going in the background or some sort of and I was thinking. Yeah, you really need to check this website now

Kate Galli: 27:26

Ohh that's funny

Anthony Hartcher: 27:30

So thanks so much for joining me&my health up listeners today Kate really appreciate your input and you've added so much value to the show.

Kate Galli: 27:39

Anthony thank you so much it's been an absolute pleasure

Anthony Hartcher: 27:42

And thank you listeners if you enjoyed today's episode with Kate those insights and you know that they could be of benefit to someone else please share the episode with them and so that we can enlighten and empower the well being of others please you know share that candle allow it to shine bright and pass it on so thank you listeners and thank you Kate.

Podcast Disclaimer: 28:13

This podcast and any information advice opinions or statements within it do not constitute medical healthcare or professional advice and are provided for general information purposes only. All care is taken in the preparation of the information in this podcast, connected wellness Proprietary Limited operating under the brand is me&my health up does not make any representations or give any warranties about his accuracy, reliability, completeness or suitability for any particular purpose. This podcast and any information, advice or opinions or statements within it are not to be used as a substitute for professional medical, psychological psychiatry or any other mental health care or health care in general. me&my health up recommends you seek the advice of a doctor or qualified health provider with any questions you may have regarding a medical condition. Inform your doctor of any changes that you make to your lifestyle and discuss these with your doctor. Do not disregard medical advice or delay visiting a medical professional because of something you hear in this podcast. This podcast has been carefully prepared on the basis of current information. changes in circumstances after publication may affect the accuracy of this information to the maximum extent permitted by the law, me&my health up disclaims any such representations or warranties to the completeness, accuracy merchantability or fitness for purpose of this podcast and will not be liable for any expenses losses damages incurred indirect or consequential damages or costs that may be incurred as a result of the information being inaccurate or incomplete in any way. And for any reason. No part of these podcasts can be reproduced or redistributed, published, copied or duplicated in a form without prior permission of me&my health up.