I’ll go straight into it. There is so much to talk about every single of the myths for weight loss below that I’ll cover them just briefly to the point.
I want to make it very clear that they should be taken seriously and if you are using some of them as a tool to lose weight please reach out to me or another expert to help you understand the matter better.
List of all the 21 Myths For Weight Loss
- 1. Carbs are the enemy.
- 2. You can spot reduce fat (just from the belly for example).
- 3. You can use weight quickly and easily.
- 4. Low-fat or fat-free foods are always better for weight loss.
- 5. You have to do intense workouts to lose weight.
- 6. Skipping meals is a good way to lose weight.
- 7. Weightloss supplements can help you lose weight quickly and easily.
- 8. Eating after 8 pm will cause weight gain.
- 9. All calories are created equal.
- 10. You can’t eat fast foods while trying to lose weight.
- 11. Drinking water can help you lose weight.
- 12. Detox diets can help you lose weight and eliminate toxins.
- 13. Intermittent fasting is a great way to lose weight.
- 14. Skipping meals is an effective way to lose weight.
- 15. Eating fat will make you fat.
- 16. You need to do cardio to lose weight.
- 17. You should avoid fruit because it’s high in sugar.
- 18. You can’t eat desserts if you’re trying to lose weight.
- 19. You can’t eat before a workout.
- 20. You need to eat a low-carb diet to lose weight.
- 21. You have to sweat a lot to lose weight when training.
Here are all the myths, why you should avoid them and what can you do instead.
1. Carbs are the enemy
Problem:
Many people believe that cutting carbs is the key to weight loss, but carbs are an important part of a balanced diet and should not be avoided.
Why it’s a bad idea?
Cutting carbs can lead to feelings of deprivation and may not be sustainable in the long term. Additionally, carbs provide energy and important nutrients that the body needs to function properly.
Advice:
Instead of cutting carbs, focus on incorporating whole grains, fruits, and vegetables into your diet. These foods are rich in fibre, vitamins, and minerals, and can help you feel full and satisfied.
2. You can spot reduce fat (Just remove the belly for example)
Problem:
Many people believe that doing targeted exercises or using certain products can help them lose weight in specific areas of the body.
Why it’s a bad idea?
Spot-reducing fat is not possible; weight loss happens all over the body, and genetics play a big role in where fat is stored and burned (used for energy).
Advice:
Instead of focusing on specific areas of the body, aim to engage in regular exercise and eat a balanced diet. This can help you lose weight and improve overall health.
3. You can lose weight quickly and easily.
Problem:
Many people believe that there is a quick and easy fix for weight loss, such as a fad diet or supplement.
Why it’s a bad idea?
Sustainable weight loss takes time, effort, and patience. Quick fixes may provide temporary results, but they are often not sustainable in the long term.
Advice:
Instead of looking for a quick fix, focus on making small, sustainable changes to your diet and exercise routine. Gradual weight loss is often more sustainable and has a lower risk of causing harm to your body.
4. Low-fat or fat-free foods are always better for weight loss.
Problem:
Many people believe that low-fat or fat-free foods are the best choice for weight loss.
Why it’s a bad idea?
These foods may still be high in sugar and calories, which can contribute to weight gain. Additionally, fat is an important nutrient that the body needs to function properly.
Advice:
Instead of focusing on fat content, pay attention to the overall calorie and nutrient content of the foods you are eating. Choose whole, unprocessed foods whenever possible, and pay attention to portion sizes.
5. You have to do intense workouts to lose weight.
Problem:
Many people believe that they need to engage in intense, high-impact workouts to lose weight.
Why it’s a bad idea?
Consistent physical activity, even low-impact activities like walking, can be effective for weight loss. Intense workouts may not be sustainable for everyone and can increase the risk of injury.
Advice:
Instead of focusing on intensity, aim for consistency in your exercise routine. Choose activities that you enjoy and can see yourself sticking with over the long term.
6. Skipping meals is a good way to lose weight.
Problem:
Many people believe that skipping meals can help them lose weight.
Why it’s a bad idea?
Skipping meals can lead to overeating later on and can be detrimental to your health. Additionally, the body needs a steady supply of nutrients to function properly.
Advice:
Instead of skipping meals, focus on eating balanced, healthy meals throughout the day. If you find yourself too busy to sit down for a meal, try packing healthy snacks to eat on the go.
7. Weightloss supplements can help you lose weight quickly and easily.
Problem:
Many people believe that weight loss supplements can provide a quick and easy fix for weight loss.
Why it’s a bad idea?
Most weight loss supplements are not regulated by the FDA and may not be safe or effective. Additionally, there is no magic pill for weight loss, and sustainable weight loss requires changes to diet and exercise habits.
Advice:
Instead of relying on supplements, focus on making sustainable changes to your diet and exercise routine. If you are considering taking a weight loss supplement, talk to your healthcare provider first.
8. Eating after 8 pm will cause weight gain.
Problem:
Many people believe that eating late at night will cause weight gain.
Why it’s a bad idea?
The timing of your meals does not directly impact weight gain or loss. The total number of calories you consume throughout the day is what matters most.
Advice:
Instead of focusing on the time of day, pay attention to the overall calorie and nutrient content of the foods you are eating. If you are hungry at night, try having a small, balanced snack.
9. All calories are created equal.
Problem:
Many people believe that as long as they stay within their calorie limit, they can eat whatever they want.
Why it’s a bad idea?
Different foods have different effects on the body, and some are more nutrient-dense and filling than others. Focusing only on calorie count can lead to a lack of important nutrients and feelings of deprivation.
Advice:
Instead of solely focusing on calorie count, pay attention to the overall nutrient and fibre content of the foods you are eating. Choose whole, unprocessed foods whenever possible.
10. You can’t eat fast foods while trying to lose weight.
Problem:
Many people believe that eating fast foods is off-limits while trying to lose weight.
Why it’s a bad idea?
Eating fast foods can be part of a healthy diet if you make informed choices and pay attention to portion sizes.
Advice:
Instead of avoiding eating out altogether, do your research before going to a restaurant or a fast food shop and look for healthy options on the menu. Pay attention to portion sizes and consider sharing a meal or taking leftovers home.
11. Drinking water can help you lose weight.
Problem:
Many people believe that drinking more water can lead to weight loss.
Why it’s a bad idea?
While staying hydrated is important for overall health and I have a whole article ”The Importance Of Hydration For Weight & Fat Loss. How To Stay Optimally Hydrated?” , drinking water alone will not lead to significant weight loss.
Advice:
Instead of relying solely on the water for weight loss, focus on making healthy choices in your diet and exercise routine.
12. Detox diets can help you lose weight and eliminate toxins.
Problem:
Many people believe that detox diets can help them lose weight and eliminate toxins from the body.
Why it’s a bad idea?
There is no scientific evidence to support the claim that detox diets are effective for weight loss or toxin elimination. Additionally, these diets may be low in important nutrients and lead to feelings of deprivation.
Advice:
Instead of relying on detox diets, focus on making sustainable changes to your diet and exercise routine. Eating a variety of whole, unprocessed foods can provide the body with the nutrients it needs to function properly.
13. Intermittent fasting is a great way to lose weight.
Problem:
Many people believe that fasting is the ”magic” way to lose weight.
Why it’s a bad idea?
Fasting will make your weight loss so much more challenging and it will only work if you stay on a caloric deficit over the period when you’re actively eating. Although it migh provide certain health benefits when done right, it can also destroy one’s relationship with food and his own self, leading do depression, anxiety, eating disorders and consequently gaining even more weight with less hope to get out of the situation.
Advice:
Instead of using fasting for weight loss you might want to apply time restricted feeding instead. The psychological approach is different and you still focus on making the right food choices throughout the day which will help you build sustainable healthy habits.
14. Skipping meals is an effective way to lose weight.
Problem:
Many people believe that skipping meals is an easy way to reduce calorie intake and lose weight.
Why it’s a bad idea?
Skipping meals can lead to overeating later in the day and lead to eating even larger meals later on. Even if you manage to resist the urge to eat for one day it’s almost sure you won’t be as good every day.
Advice:
Instead of skipping meals, focus on eating balanced meals and snacks throughout the day to keep your metabolism and energy levels steady. If you wan’t to reduce your caloric intace is better to have a healthy snack instead of not eating at all. This approach will also help you maintain a healthy relationship with food.
15. Eating fat will make you fat.
Problem:
Many people believe that consuming fat will cause weight gain.
Why it’s a bad idea?
Not all fats are created equal, and healthy fats are an important part of a balanced diet. Additionally, low-fat products often contain added sugars and may be less filling but high in calories at the same time.
Advice:
Instead of avoiding all fat, focus on incorporating healthy fats like nuts, seeds, olive oils and avocado into your diet in moderation.
16. You need to do cardio to lose weight.
Problem:
Many people believe that cardio is the only effective way to lose weight.
Why it’s a bad idea?
While cardio is important for overall health, it is not the only effective way to lose weight. Strength training and other forms of exercise can also be effective for weight loss and building muscle and they can help you increase your metabolism over time.
Advice:
Instead of only doing cardio, incorporate a variety of exercises into your routine, including strength training and other forms of movement that you enjoy.
17. You should avoid fruit because it is high in sugar.
Problem:
Many people believe that fruit is not a healthy option because it is high in sugar.
Why it’s a bad idea?
While fruit does contain natural sugars, it also contains important vitamins, minerals, and fibre that are important for overall health.
Advice:
Instead of avoiding fruit, focus on incorporating a variety of fruits into your diet as part of a balanced, nutrient-dense diet.
18. You can’t eat desserts if you’re trying to lose weight.
Problem:
Many people believe that dessert are off-limits if you’re trying to lose weight.
Why it’s a bad idea?
Depriving yourself of the foods you enjoy can lead to feelings of deprivation and may not be sustainable in the long term.
Advice:
Instead of cutting out dessert entirely, enjoy it in moderation as part of a balanced diet and in that way you’ll build a stronger & healthier relationship with food, and yourself.
19. You can’t eat before a workout.
Problem: Many people believe that eating before a workout will cause discomfort or impede weight loss.
Why it’s a bad idea? Eating before a workout can actually provide your body with the fuel it needs to perform at its best and may prevent overeating later in the day. Advice:
Instead of avoiding food before a workout, focus on eating a small, balanced meal or snack that provides the energy you need to perform at your best.
20. You need to eat a low-carb diet to lose weight.
Problem: Many people believe that a low-carb diet is the only effective way to lose weight.
Why it’s a bad idea?
While low-carb diets can be effective for weight loss, they may not be sustainable or enjoyable for everyone.
Advice:
If a low-carb diet is your thing and you can do it long enough, by all means, feel free to do it but if you don’t feel well doing it, you should simply focus on eating calories within the limits and keeping a healthy macronutrient balance.
21. You have to sweat a lot to lose weight when training.
Problem: You’ll often hear people say that you have to sweat a lot and if they don’t they won’t lose weight.
Why it’s a bad idea?
Sweating a lot is simply a cooling-off system of the body and the sweat is not fat but water with important electrolytes. Sweating can lead to dehydration or low sodium levels which can make exercise harder or even dangerous.
Advice: Stay properly hydrated when exercising and focus on consistent training throughout the week without taking sweat into consideration.
Conclusion
All the myths are very real and they’re a huge part of the marketing and profit-making strategies for countless companies and social media influencers in 2023.
Unfortunately, this is the world we live in and although we struggle to change it as fitness professionals, we can at least teach you how to read between the lines.
Remember, there is no such thing as a quick fix and anything that’s too quick has a huge chance of hurting you physically or mentally, and reversing back to where you started. The best thing to do is accept the reality of the challenge ahead and go for the long run. Change your whole life, don’t just lose weight for the wedding.
I hope you found this article helpful! Please leave me a comment below and share it with your friends or socials to help me spread the word.
