Weight Loss Myths

There is a lot of misinformation out there about weight loss. Not only do you have to navigate scams and products that don’t work, but you have to look out for bad information.

We’re going to go through some of the most popular myths in this article.


Myth 1: You can target trouble spots for weight loss

I have bad news for you if you want to lose fat from a specific part of your body – that’s not something that happens.

When you lose weight, you reduce fat overall, so the order in which your body sheds fat is unique. Though some parts of your body may carry more fat or tend to put on fat first or last when you gain weight, we can’t control any of that.

As you lose weight, you can improve the look of your trouble areas through strength training to tone.

Myth 2: You can exercise off the weight

You may have heard the saying that you can’t outrun a bad diet. Unfortunately, exercise plays a much smaller part in weight loss than nutrition.

Exercise acts more as a boost to your good nutrition because it’s rare to be able to create enough of an energy/calorie deficit through an exercise to lose weight.

What exercise can do for you is sculpt your body for the look you want. Fat loss will come from nutrition, but muscles come from the gym.

Myth 3: Cheat days are helpful

The idea of a weekly cheat day makes a diet more palatable, but most people undo all of their hard work throughout the week on cheat day.

When you have a day that you allow yourself to pig out, you’re not only derailing your progress with excess calories, but you’re teaching yourself an unhelpful behavior.

Instead of a cheat day, allow yourself a smaller treat now and then. Rewarding yourself is great, but it shouldn’t undo your work.

Myth 4: Supplements can help you lose weight

These days, it’s like there’s a supplement for everything. Though there is plenty of quality, effective supplements out there, weight loss supplements are almost completely bunk.

Those who report supplements helping with weight loss are experiencing a placebo effect. Taking the supplements makes them more conscious and aware overall of what they do to stay healthy.

Why do you think those supplement companies tell you to take the supplements while exercising and maintaining a healthy diet? Unless it is a weight loss medication prescribed by a doctor, don’t waste your time.

Myth 5: You have to eat breakfast to lose weight

Though we’ve seen studies over the years report that those who skip breakfast weigh more than those who don’t, breakfast isn’t the whole story.

What is likely happening here is that those who eat breakfast likely have many other healthy habits that contribute to the overall weight. If you’re hungry, eat breakfast. If not, it’s fine.

Here are a few tips that DO work

  • Drink lots of water – especially before meals
  • Cut back on added sugar of all types (yes, even natural sources)
  • Reduce your refined carbohydrates
  • Use smaller plates and bowls
  • Have healthy food ready for snacks
  • Eat more fiber
  • Do regular strength training
  • Sleep well
  • Eat lots of fruit and vegetables