20 Weight Loss Myths Debunked: The Truth About Diets, Exercises, & Calories

Ever wonder if you can eat all the cookies and still lose weight? How about a diet that promises to help you shed pounds in just 1 week? These are some of the most common weight loss myths that need to be busted.

Here’s a list of 20 common weight loss myths and their truths.

Table Of Contents
  1. Top 20 Biggest Weight Loss Myths
  2. What is the logic behind weight loss?
  3. What are the 9 Rules to lose weight?
  4. How can I lose weight permanently and sensibly?
  5. What has the biggest impact on weight loss?

Top 20 Biggest Weight Loss Myths

One of the most common weight loss myths: You need to go on a crazy diet to lose weight

Myth #1

You need to go on a crazy diet to lose weight

Truth: Most people will have you believe that you need to go on some crazy diet which needs you to eat just salads and sprouts and drink only water to get rid of your weight.

Weight loss is the culmination of eating right and exercising properly. Basically, the number of calories you consume should be lesser than the number of calories you burn. So, to lose weight, you need to go on a diet that has all the required nutrients while cutting out ‘empty calories’ – food items that have no nutritional value but pack on the calories like colas, junk food, chips, burgers, pizzas, etc. You also need to cut down on the amount of fat, sugar, and salt you consume.

One of the most common weight loss myths: You need to exercise like a maniac to lose weight

Myth #2

You need to exercise like a maniac to lose weight

Truth: While it may be feasible to lose weight without exercising, it’s not the most effective way to do so. You also shouldn’t believe that you need to exercise like a maniac to lose weight.

What you need to do is be consistent, pick an exercise regime – yoga, dancing, gymming, running, anything at all and stick to it. Even half an hour of exercise every day is enough if you follow a proper diet.

One of the most common weight loss myths: Cardio is for weight loss and strength training is to build muscles

Myth #3

Cardio is for weight loss and strength training is to build muscles

Truth: The cardio machines in the gym are seldom empty while most of the weights gather dust and that’s because most people live under the belief that only cardio helps them lose weight. This is the silliest myth out there because weight/strength/resistance training is a must if you want to lose weight and keep it off permanently.

When you start training regularly with weights, your muscles develop, become denser, and burn more calories all day and night. Though cardio is a great way to assist in fat loss, it burns fat only while you’re performing the exercise, not around the clock. Lifting weights and adding lean muscle, on the other hand, turns your body into a full-time calorie-burning machine. If you were to add just 5 pounds of muscle to your frame, you could burn an additional 250 to 300 calories per day—that’s a whole meal for some people!’

Fitness icon Kris Gethin his book The Bodybuilding.com Guide to Your Best Body

The main reason for this is the lean muscle that’s added to your body through strength training. When you’re lifting weights, muscle tissues are torn apart at the microscopic level from the stress and then rebuild themselves. While this new muscle is being ‘created’ your body burns calories, thereby facilitating better weight loss.

One of the most common weight loss myths: Massages, steam, and sauna can help in weight loss

Myth #4 

Massages, steam, and sauna can help in weight loss

Truth: Weight loss follows life’s rule – if you want something, you have to work hard for it. No one else can lose weight for you. A massage will just help you relax and loosen your muscles or get rid of cramps. It won’t facilitate weight loss for anyone other than the person giving a massage. In the same vein, sessions in the steam room or sauna pool will only help you lose water weight which will return later.

One of the most common weight loss myths: Slimming products will help you lose weight

Myth #5 

Slimming products will help you lose weight

Truth: Beware of any weight loss product that promises to help you lose weight quickly without any major effort on your part. Basically, if it sounds too good to be true, it probably is. This includes weight loss pills, herbs, sauna belts, meal replacement shakes, and any other convoluted product you can think of that promises to melt away the pounds.

While some herbs and products might act as a catalyst to help you lose weight, they will not actually be the real cause. You still need to exercise and eat properly.

Woman on a diet

Myth #6

Dieting is the only way to lose weight.

Truth: While dieting is a good way to lose weight, it is not the only way. You can also increase your activity level and burn calories to lose weight.

The key is to not only eat healthy foods like vegetables and proteins but also exercise regularly. This will help you to lose weight and feel better.

Myth #7

You need to eat six small meals a day to lose weight.

Truth: There is no scientific evidence that eating six times a day helps you lose weight faster. If you eat six times a day, your body will not burn fat at the same rate as if you ate three meals a day.

Instead of eating six small meals a day, it is better to eat three large meals and one healthy snack.

Woman choosing between apple and doughnut

Myth #8

All you need is willpower to lose weight

Truth: Willpower is not enough to lose weight, you need a plan. A diet plan is a set of instructions that helps you make food decisions in order to achieve a certain goal. You need to know what foods are good for you and which ones aren’t. If you don’t have a plan, then it’s easy to make an unhealthy choice.

Myth #9

You can’t cheat on your diet if you want to succeed

Truth: You can’t live on diet foods alone. Diets that don’t include real food are doomed to fail because they deprive you of the nutrients your body needs for good health and energy.

Woman that doesn't want to eat

Myth #10

It’s okay to skip meals if you want to lose weight

Truth: Skipping meals is a bad idea for several reasons. First, it makes it hard for you to control your eating because you’re more likely to overeat at the next meal. Second, it slows down your metabolism and makes it harder for you to burn calories. Third, when you skip meals, you’re likely to eat more calories later in the day.

Myth #11

Count calories or track your food intake to avoid overeating

Truth: If you’re trying to lose weight, skipping meals is a bad idea. But counting calories or tracking your food intake isn’t helpful either. Studies have shown that counting calories don’t help people lose weight and it can even lead to binge eating.

Woman drinking water

Myth #12

Exercise isn’t necessary for losing weight

Truth: Exercise is your best friend when it comes to losing weight. It helps you burn calories and keep your metabolism high, which means you’ll continue burning calories at a fast pace even after you stop exercising.

Myth #13

Drinking water won’t help you shed pounds

Truth: Drinking water can help you lose weight. It helps you feel full, which means you’re less likely to eat more than your body needs.

Myth #14

If you’re not losing any weight, it means your diet isn’t working – give up.

Truth: You can lose fat without losing weight. This is because muscle weighs more than fat, so if you’re building muscle, it will be reflected in the scales as a small increase in weight.

Hand holding a doughnut

Myth #15

Eating less than 1200 Calories per day will automatically result in weight loss

Truth: This is only true if you are also restricting your carbohydrate intake. Without this restriction, a very low-calorie diet can result in muscle loss rather than fat loss.

Myth #16

All calories are just the same

Truth: Calories from different food sources are not the same. The body uses calories from protein and carbohydrates differently than those in fat. And different types of calories lead to different metabolic responses.

Calories from carbohydrates and protein are used more efficiently by the body than calories from fat. In addition, foods high in carbohydrates or protein leave you feeling fuller longer than high-fat meals.

Woman tired of exercising

Myth #17

The best way to lose weight is to cut back on fat

Truth: While cutting back on fat may help you lose weight, it’s not the best way to go. The reason is simple: Fat contains nine calories per gram, and protein and carbohydrates contain only four calories per gram. So if you cut back on fat, you’ll end up eating more food to get the same number of calories. And that will make your stomach stretch out and hold more food, so you’ll end up eating more than before.

Myth #18

Losing weight is a linear process

Truth: Losing weight is usually a gradual process, with some days and weeks seeing weight loss while others see small fluctuations. This is normal and does not indicate that you’re failing at losing weight over the long term.

There are no shortcuts to success when it comes to weight loss, and the sooner you start, the better chance you have of reaching your goals.

Losing weight is not easy, but with persistence and hard work, you can achieve your desired outcome.

Fries, burgers, and other fast foods

Myth #19

Cut out the snacks

Truth: Snacking isn’t the problem when trying to lose weight; it’s the type of snack. Choose fruit or vegetables instead of crisps, chocolate, and other snacks that are high in sugar, salt, and fat. Avoid products with added sugar.

Myth #20

No More Fast Food

Truth: There is a perception that fast food is always unhealthy and fattening, but this is not the case. Most fast-food chains offer some healthier alternatives to their main offerings, and it’s possible to get something relatively healthy at most restaurants.

What is the logic behind weight loss?

There is a lot of confusion around weight loss. People often think that there is a “one size fits all” solution to losing weight. However, this is not the case. Different diets work for different people, and it is important to find one that suits your individual needs.

Additionally, exercise and diet are both important components of weight loss. It is not enough to just focus on one or the other. Make sure you see a qualified health professional who can give you tailored dietary advice based on your specific needs and lifestyle.

What are the 9 Rules to lose weight?

Arm fat

1. Eat whole, unprocessed foods.

It’s always best to eat whole, unprocessed foods. You know how they say that you should avoid processed food because it has many artificial ingredients? Well, I think the same goes for your dietitian’s advice! Eat more whole foods and less processed food in order to stay healthy.

2. Exercise regularly, but make sure it’s healthy and well-rounded.

Exercise regularly to stay healthy and build a strong body, but make sure it is balanced with other forms of physical activity. It’s always best to exercise in moderation and follow the guidelines provided by your doctor or trainer so that you can maintain a safe regimen while still building muscle mass.

3. Don’t overdo it on calories or unhealthy foods.

If you are struggling to maintain a healthy weight, try not to overdo it on calories or unhealthy foods. You will be able to lose weight and keep it off if you take care of yourself with the right diet and exercise routines.

4. Balance your hormones if you’re struggling with weight gain or hormonal issues.

Hormonal issues are the cause of many weight gain problems. If you’re struggling with weight, consider balancing your hormones to avoid such a problem in the future. Hormones can be balanced through natural activities like eating regular meals and engaging in exercise routines daily as well as taking supplements for hormonal balance.

5. Moderation is key – don’t try to go too hard at first.

Don’t be too hard on yourself. Don’t try to go for a marathon when you’re just starting out. You will get there – weight loss is something that takes time and effort. It starts with taking baby steps…

6. There is no one-size-fits-all approach to weight loss.

There is no such thing as a one-size-fits-all approach to weight loss. Sometimes, the most effective way of losing weight can be found by eating healthier meals and exercising regularly. However, your experience may differ from that of others.

7. Eat a balanced diet.

If you’re looking to lose weight, then it is essential to have a balanced diet that includes lots of fruits and vegetables. You might also want to try out some high-intensity interval training for added benefits. If your goal is more about reducing hunger than losing weight, then adding in protein may be the best option for you.

8. Avoid drinking alcohol excessively.

If you’re trying to lose weight, drinking alcohol excessively is not the best way to do it. Alcohol is a source of empty calories, and it slows down your metabolism, which can make it harder to lose weight. You can also opt for healthy and low-calorie drinks. If you want to drink alcohol, do so in moderation.

9. Contribute to a healthy lifestyle.

It is very possible to lose weight by following a healthy lifestyle. All you have to do is exercise regularly, eat the right foods at the right time, take medication if need be, and engage in some light stretching exercises every day. It may not happen overnight but it will certainly benefit your body – what’s inside matters most!

How can I lose weight permanently and sensibly?

Some people are concerned about how to permanently lose weight in a more desirable fashion. To solve this concern, here are some ideas!

1) Make sure that you eat the right meals at the same time every day. 

2) Take your medication as prescribed and change your exercise routine accordingly. 

3) Stay away from junk food or anything with sugar or fats.

4) Keep track of what is going into your body and cut out things that aren’t healthy for you.

Losing weight and keeping it off is a challenge, but it’s not impossible. Just remember to keep your eyes on the prize and focus on what you want for yourself!

What has the biggest impact on weight loss?

Weight loss is a legitimate concern for many people. But what has the biggest impact on weight loss? Your personal attitude, that’s what!

If you want to lose some weight and keep it off, be sure to maintain your mood in order for this goal to happen. It may take a little effort or time but if you stay positive about your body size and make an effort throughout the day with nutrition tips, exercise plans suited just for you, and positive self-talk, you will succeed.