10 Biggest Weight Loss Myths You’re Still Hearing in 2020, According to Experts

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Losing weight is tough under the best circumstances, but it can be especially tricky when you’ve got “do this” and “do that” advice coming at you from all angles. Whether you’re digging through the internet or talking to friends, it can be tough to separate fact from fiction, especially because weight loss is so dependent on individual needs and goals.

So, to make getting started a bit easier, we went to experts to debunk the fear around fat, your desire to ditch gluten, and whether or not breakfast really is the most important meal of the day. Here, the biggest weight loss “rules” you should stop believing ASAP.

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1) Myth #1: Eating fat makes you fat.

Fat has more calories per gram than carbs and protein, and that might be where this myth came from, says dietitian Jessica Cording, author of The Little Book of Game-Changers. But, she adds, fat actually helps you stay fuller, longer. “When you consume fat in the context of a balanced meal or snack that’s appropriate for your calorie needs, it can actually promote weight loss and weight maintenance,” Cording says. This includes healthy, unsaturated fats like avocado, olive oil, and nuts.

Of course, if you eat a bunch of fat outside your needs, you will gain weight, says Dr Carolyn Newberry, M.D., a gastroenterologist. “But fat is an important component of a healthy diet and moderate amounts of fat intake are necessary to build cells, maintain warmth, and provide energy to the body,” she says.

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2) Myth #2: All kilojoules are equal.

Knowing how many kilojoules you’re eating is important when you’re trying to lose weight, but so is the type of calories you’re having. “A kilojoule is not just a kilojoule,” Cording says. Macronutrients like protein, fat, and carbohydrates “do different things in the body and have different functions,” she says. “We need a combination of them for the body to function optimally. Eight hundred kilojoules of white bread will make you feel very different than if you have 800 kilojoules of wholegrain toast with peanut butter.”

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3) Myth #3: Carbs are bad for you.

Just like fat, carbohydrates are an important part of a healthy diet. “In moderation, they provide the body with its main source of energy as well as regulate the digestive tract,” Dr. Newberry says.

It’s important to note that there are different types of carbs: simple and complex. Simple carbs include things like processed foods, and they can raise your blood sugar and lead to weight gain if you have too much of them, Dr. Newberry explains. Complex carbs, on the other hand, are found in nutrient-dense foods like whole grain breads, beans and legumes, oats, and certain vegetables, and can actually help regulate your blood sugar levels.

“It’s not that all carbs are bad, but you do need to tune into what’s an appropriate amount for you and the quality of those carbohydrates,” Cording says.

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4) Myth #4: Eating at night will make you gain weight.

Cording says this one comes up with her clients “all the time.” “There are people that can be OK with stopping eating more than a few hours before bed, but for many people it’s a struggle mentally and physically because they get hungry,” she says. “They often attempt to have their last meal early in the evening but wind up doing mindless snacking or “sneak” foods because they’re trying to not be hungry.”

A lot of it also depends on what you’re eating. “Late-night eating patterns have been linked to excess kilojoule intake and poorer food choices,” Newberry says. But, if you’re eating healthy, well-balanced foods in the evening, you should be just fine.

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5) Myth #5: You can out-exercise a bad diet.

Exercise is an important part of weight loss, but you can easily torpedo your efforts by eating foods high in kilojoules and low in nutrition, like processed snacks, fried foods, and sugary drinks.

“It is very hard to overcome a poor diet with exercise, as you can only burn so many kilojoules at a time,” Dr. Newberry says.

Eating junk foods also isn’t fueling your body with the nutrients it needs for balanced energy, Cording points out. “If you’re eating certain foods that wreak havoc on your hormones, it will probably negatively impact your energy and ability to work out,” she says.

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6) Myth #6: Supplements can help you lose weight.

Despite claims online that certain supplements will help you lose weight, there’s no data to suggest these things consistently work—and keep weight off, Dr. Newberry says.

It’s also important to note that weight loss supplements are different from prescribed weight loss medications, which a doctor may or may not recommend for obese patients who have already started making lifestyle changes.

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7) Myth #7: Eating breakfast is necessary for weight loss.

“Eating breakfast does not automatically lead to success in weight loss efforts,” Dr. Newberry says. Eating in the morning might help curb your appetite to keep you from overeating later in the day, “but it still comes down to the number and type of kilojoules eaten in relation to the total number of kilojoules burned over the same period of time,” she says.

Cording agrees. “Some people just aren’t into breakfast, and that’s okay,” she says.

8) Myth #8: Going gluten-free will help you lose weight.

Just a recap: Gluten is a type of protein that’s found in certain grains, like wheat, barely, and rye. Except for a small number of people who have Coeliac disease, “gluten itself is not dangerous and is found in many healthy foods which also contain high levels of fibre, vitamins, and minerals,” Dr. Newberry says.

You might even gain weight on a gluten-free diet, depending on what you end up eating. “Many processed gluten-free products actually contain higher levels of fats and sugars than their gluten-containing counterparts in order to improve taste and consistency,” Dr. Newberry points out.

9) Myth #9: Doing lots of cardio is the only way to burn fat.

Logging tons of time running or cycling can help you burn fat—but it’s not the only way, especially if you hate those exercises. Plus, research has shown that doing strength training is pretty important, too, Cording points out.

For example, a study published in the journal Obesity followed 249 adults with overweight or obesity who restricted kilojoules and did resistance training for 18 months. The result? They had less muscle loss and also lost a significant amount of fat. Not only does building muscle make you look toned, but it also fires up your metabolism and helps you burn more calories at rest.

Plus, the benefits of strength training go beyond weight loss: Aiming to lift weights at least twice a week can protect your bones, improve your posture, and reduce back pain.

10) Myth #10: Food that tastes good is bad for you.

Nope. “Healthy food can be delicious,” Cording says. She cites seasonal vegetables that are at their peak of flavour and naturally sweet fruits as an example.

Low-fat dairy products and lean proteins like beans, nut butters, and seafood also fit the bill, Dr. Newberry says.

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