Nearly half of American adults (49%) try to lose weight each year, often as part of a New Year’s resolution. But with so much conflicting advice out there, it’s easy to fall victim to misinformation–which can seriously hinder your progress. Here are seven common weight-loss myths debunked, so you can focus on what really works–and start looking and feeling your best.
7 Weight-loss myths debunked
Weight loss requires cutting carbohydrates.
It’s true that low-carb diets can promote quick weight loss. But that doesn’t mean carbohydrates are inherently bad, or that you have to avoid them. In fact, the right carbs can support you on your journey. Complex carbs are rich in dietary fiber, which keeps you feeling full longer. This means it can help you naturally eat less throughout the day. Some excellent, fiber-rich options include:
- Vegetables: Potatoes, sweet potatoes
- Fruits: Apples, kiwis, berries
- Legumes: Beans, peas, lentils
- Whole grains: Whole wheat, quinoa, oats
On the other hand, it is a good idea to avoid simple carbs like:
- Sugar
- White bread
- Pasta
These foods digest quickly, causing blood sugar imbalances, which can trigger a cascade of weight-loss-inhibiting effects, including:
- Cravings
- Overeating
- Insulin resistance and, potentially, type 2 diabetes over the long run
- Weight gain
Fat makes you fat.
A number of studies have debunked the idea that dietary fat makes you gain weight. In reality, what matters most is the type of fat you consume. Healthy fats can actually support weight loss by:
- Boosting metabolism
- Maintaining satiety, helping reduce calorie intake
- Stabilizing blood sugar, potentially preventing cravings
- Combating inflammation, which research has linked to obesity and insulin resistance
- Balancing hormones that regulate hunger and fullness
Furthermore, when you remove fats from your diet, you’re likely to replace them with refined grains and added sugar–which can be addictive and impede weight loss.So yes, avoid or limit options that contain high amounts of unhealthy fats like fried foods. But don’t fear healthy fats. They can actually help you lose weight and keep it off.Some particularly beneficial types for weight loss are:
- Monounsaturated: Avocados, nuts, and seeds
- Polyunsaturated (Omega-3s): Fatty fish, walnuts, and flaxseeds
- MCTs: Coconut oil and MCT oil
Skipping meals accelerates weight loss.
Skipping meals might seem like a quick way to cut calories. But more often than not, it backfires, leading to intense hunger–which may cause overeating later in the day.Research shows skipping breakfast results in higher calorie consumption at lunch, and skipping both breakfast and lunch triggers even more overeating at dinner time. And in extreme cases, very low-calorie diets can cause the body to break down lean muscle for energy, which slows your metabolism–making weight loss that much harder.So fuel your body with quality, whole foods throughout the day. Even if you’re considering intermittent fasting, start gradually and make sure you’re meeting your body’s nutritional needs.
A calorie is a calorie.
It’s ok to count calories, but don’t forget to focus on the quality of those calories. Different types of foods with the same calorie count can affect your body very differently. For example, a protein-rich serving of meat is far more filling than a calorie-equivalent serving of sugary cookies. The meat will help curb hunger pangs and prevent overeating, while the cookies could lead to a blood sugar crash and cravings afterward. Studies show swapping simple carbs for protein and healthy fats can also boost metabolism and balance hormones such as:
- Peptide YY, which promotes fullness
- Ghrelin, the hormone that signals hunger
Whole, unprocessed foods also provide fiber and essential vitamins, which further regulate blood sugar levels and metabolism.
Eating at night causes weight gain.
Contrary to popular belief, eating at night doesn’t automatically pack on pounds. In reality, weight gain results from consuming more calories than you burn–not from consuming them at a certain time of day.Research shows you can still lose weight while eating at night if you maintain a calorie deficit and choose healthy foods.That said, late-night eating is often associated with less-than-healthy options and can interfere with restorative sleep. Sleep, after all, is crucial for maintaining a healthy weight. So, be mindful. If you’re hungry at bedtime, opt for light, nutrient-dense snacks such as:
- Unsweetened Greek yogurt
- One or two hard-boiled eggs
- A handful of nuts
- A serving of tart cherries, which naturally contain melatonin to help you sleep
- Half an avocado
Snacking causes weight gain.
While excessive eating can lead to obesity, the act of snacking itself doesn’t necessarily cause weight gain. The real factors are:
- Total calorie intake
- Snack quality
- Your overall dietary pattern
Interestingly, some research suggests more frequent eating–including snacks–could actually promote weight loss, as long as you stay in a calorie deficit. So again, what’s most important is the quality and quantity.If you’re hungry, you should definitely eat. Just enjoy healthier options such as a piece of fruit and/or a handful of nuts.
To lose weight, you must do cardiovascular exercise.
Most diet plans include some form of exercise. But the idea that cardio is required for weight loss is a myth.Cardio does indeed burn calories, but other forms of exercise may be even more effective for shedding pounds. One such workout is strength training. Building lean muscle through strength-training exercise increases your resting metabolism, allowing you to burn more calories even when you’re not working out. This is called the “afterburn effect.” Another excellent workout option is high-intensity interval training (HIIT). Studies suggest short bursts of intense exercise may burn more fat and calories than steady-state cardio, helping you lose weight faster.So in addition to balanced nutrition and other sustainable lifestyle changes (such as getting plenty of sleep), try combining various kinds of exercise into your routine for long-term success.
Lose the weight for good by avoiding these diet myths
Healthy weight loss requires making the right sustainable lifestyle changes. Remember:
- Complex carbs like legumes and whole grains in moderation could actually help you lose weight by curbing hunger.
- All fats aren’t bad; in fact, healthy fats can support weight loss. Enjoy avocados, nuts, and fatty fish while avoiding fried foods and other unhealthy fats.
- Skipping meals can slow your metabolism and lead to overeating later. Aim for balanced, regular meals to reduce cravings and stay energized.
- Not all calories are created equal. Prioritize nutrient-dense foods like protein and healthy fats to support satiety, metabolism, and hormonal balance.
- Eating at night doesn’t necessarily cause weight gain. Stay within your daily calorie goals, and enjoy light, healthy snacks at night if you’re hungry.
- Snacking can support weight loss if you choose light, nutrient-dense options in moderation.
- Strength training and HIIT can be more effective than cardio for long-term calorie burn and building lean muscle.
Keep in mind: there’s no one-size-fits-all approach to weight loss. Listen to your body, and find what works best for you. Be patient with yourself, and make sure to celebrate your progress, no matter how small. You can lose weight and keep it off, but it’s a journey to better health–not a race.
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