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I cannot believe many of the things I see on the Internet and hear from people with respect to weight loss, diet, exercise, supplements, health and fitness. Therefore, I am starting a series of articles looking at the top myths associated with these areas.
Weight loss is one of the most discussed topics in health and fitness, yet misinformation often overshadows science. Many well-intentioned dieters fall into common traps that slow their progress or lead to frustration. To set the record straight, here are the top five myths about weight loss — and the truth behind them.
Myth No. 1: Carbs Are the Enemy
Carbohydrates have been unfairly demonized in recent years, with many diets recommending cutting them out entirely. While low-carb diets can be effective for some people, carbs are not inherently bad. In fact, they are the body’s primary source of energy. The key is choosing the right kind of carbohydrates.
Whole grains, fruits, vegetables, and legumes provide essential fiber, vitamins, and minerals. The real culprits behind weight gain are processed carbs and added sugars found in white bread, pastries, and soda — not the complex carbs in brown rice, quinoa or sweet potatoes.
Myth No. 2: Eating Late at Night Causes Weight Gain
Many people believe that eating after a certain hour — often 7 or 8 p.m. — leads to weight gain. However, the truth is that weight gain is more about overall calorie intake versus expenditure rather than the time of day you eat. If you consume more calories than you burn, you’ll gain weight, regardless of when you eat. What matters is what you’re eating late at night. Mindless snacking on chips, ice cream, or fast food while watching TV is more likely to contribute to weight gain than a well-balanced meal in the evening.
Myth No. 3: You Must Do Hours of Cardio to Lose Weight
While cardio exercise like running or cycling can help burn calories, it’s not the only way to lose weight. Strength training and high-intensity interval training (HIIT) can be just as effective — if not more — because they help build muscle. Muscle tissue burns more calories at rest, increasing your metabolism and helping you maintain weight loss over time. A combination of resistance training, moderate cardio, and a healthy diet is the best approach for sustainable weight loss.
Myth No. 4: Fat Makes You Fat
Decades of misinformation have led people to avoid dietary fat, but fat itself does not cause weight gain. Healthy fats, like those found in avocados, nuts, seeds and olive oil, are essential for brain function, hormone production and satiety. In contrast, processed trans fats and excessive saturated fats found in fried and junk food can contribute to health problems. Including good fats in your diet can actually help with weight loss by keeping you full longer and reducing cravings.
Myth No. 5: Extreme Dieting Is the Best Way to Lose Weight
Fad diets, juice cleanses, and extreme calorie restriction may lead to quick weight loss, but they are not sustainable.
These approaches often cause the body to lose water weight and muscle mass rather than fat.
Worse, they can slow down metabolism, making it easier to regain weight once normal eating resumes. A gradual, balanced approach — focusing on whole foods, portion control, and an active lifestyle — is the key to long-term success.
The Bottom Line
Successful weight loss isn’t about cutting out entire food groups or adopting extreme measures. It’s about consistency, balance, and making informed choices. By debunking these myths and focusing on evidence-based strategies, you can achieve sustainable results and improve your overall health.
