7 Myths About Weight Loss to Stop Believing

There is no shortage of tips for weight loss out there these days, especially online. With so much information circling out there, how do you know what’s really true? Myths about what works and what doesn’t can easily mislead you, leading to feeling frustrated for long periods of time without results if weight loss is your goal. Let’s bust the most common weight-loss myths that dietitians hear over and over again. Plus, we’ll share their expert advice on how to pursue sustainable, healthy weight loss instead.

7 Myths About Weight Loss You Need to Stop Believing

Myth #1: All Calories Are Created Equal

It’s true that how many calories you consume matters for weight loss, but where those calories come from makes a big difference, too. For example, eating 200 calories from cookies isn’t the same as eating 200 calories worth of vegetables or lean protein. Foods rich in fiber, protein and healthy fats not only help keep you full longer but also provide the nutrients your body needs to function at its best. 

These satiating nutrients can help stabilize your blood sugar, support your metabolism and boost your energy levels in a more sustainable way. On the flip side, foods high in added sugar or refined carbs with few other nutrients—such as ultra-processed snack foods and sweets—can leave you feeling hungry and tired, making it harder to stick to your healthy-eating goals. 

“For sustainable weight loss and overall health rather than focusing on calorie restriction, focus on increasing the quality of those calories. Enjoy whole foods and build small and sustainable habits that provide long-term results,” recommends Vandana Sheth, RDN, CDCES, FAND, a plant-based diabetes expert.

Myth #2: Carbs Are Fattening

The idea that you need to drastically cut carbs for weight loss is common, but it’s not true. Not all carbohydrates inherently cause weight gain. In fact, some research shows that carbs are one of the most satisfying foods to eat—meaning we feel more content at the end of our meal when we include a serving of them. 

Spencer Nadolsky, D.O., a lipid and obesity specialist, shares his advice with us: “Many people have been told they need to drastically cut carbohydrate intake to lose weight. This is because of the idea that carbohydrates increase insulin and insulin is a hormone that influences fat storage. However, many studies have been done to show this isn’t true.”

The real culprit may be ultra-processed refined carbs and foods high in added sugar, which can cause blood sugar spikes and lead to overeating. Rather than eliminating carbs altogether, focus on choosing high-quality, whole-food sources of carbohydrates such as those found in whole grains, beans, fruits and vegetables, which are rich in fiber, vitamins and minerals. 

Myth #3: You Can’t Eat After 7 p.m.

The idea that eating after 7 p.m. automatically leads to weight gain is another common myth. In reality, weight gain is determined by your overall caloric intake and expenditure throughout the day, not by the time you eat. 

However, for many people, eating later in the evening is often when we are the most tired, hungry and stressed. While nighttime eating isn’t inherently unhealthy, it may lead to less-healthy choices depending on your state of mind. Meal planning and having healthy foods prepped can go a long way here.

Ultimately, depending on your lifestyle and daily schedule, nighttime eating can still fit into a healthy lifestyle, especially if you are busy during the day. What’s important is what and how much you eat, not necessarily when you eat. If your late-night snack is balanced and supports your daily calorie needs, it won’t derail your weight loss or health goals.

Myth #4: You Need More Discipline to Lose Weight

Contrary to popular belief, weight loss isn’t just about willpower. Many factors—including genetics, hormones and brain chemistry—can make it challenging to lose weight. In light of the recent popularity of GLP-1 agonist medications like Ozempic, many people regurgitate the belief that folks who want to lose weight just need to work on exercising more discipline. 

“Eating fewer calories than you burn is how you lose fat. However, actually achieving this can be difficult for many due to appetite dysregulation in the brain,” adds Nadolsky. For example, dysregulated appetite signaling in the brain can cause constant hunger and cravings, making it harder to maintain a calorie deficit. 

Instead of white-knuckling your way through an impossibly restrictive diet, create sustainable habits around food, exercise and sleep. Talk to your doctor about the best approach for you if you have been struggling and could use the support.

Myth #5: Processed Foods Are Always Unhealthy

Many people believe that processed foods are packed with unhealthy ingredients, but this isn’t always the case. In fact, frozen fruits and vegetables are often frozen at peak ripeness, preserving their nutrient content.

According to the Centers for Disease Control and Prevention, most Americans aren’t consuming enough produce, and frozen options offer an easy, budget-friendly way to bridge that gap, shares Chelsea LeBlanc, RDN, owner of Chelsea LeBlanc Nutrition in Nashville. “Personally, I love microwaving frozen raspberries to create a natural syrup that adds a burst of sweetness to my morning oats, Greek yogurt or toast,” she adds.

Myth #6: The Scale Should Go Down Every Week

It’s a common misconception that the number on the scale should drop every week, and if it doesn’t, you’re doing something wrong. While it can be frustrating to step on the scale and it’s not budging, sustainable weight loss takes time. It’s normal for your weight to fluctuate and even plateau during your weight-loss journey. 

The scale might not move every week, but that doesn’t mean you’re not making progress, explains Lainey Younkin, M.S., RD, LDN, a weight-loss dietitian at Lainey Younkin Nutrition. Factors like sodium intake, alcohol, stress, fluid retention, bowel movements and inflammation can all affect your weight. “Instead of focusing on short-term fluctuations, try to look at your progress over a longer period, like 8 to 12 weeks. Some weeks you may lose weight, others you might gain or stay the same. Plus, use other measurements, like how your clothes fit, to monitor your success,” Younkin recommends. 

Myth #7: You Should Stop Snacking to Lose Weight

Weight-loss advice that is solely focused on reducing calories might recommend cutting out snacks as a way to lower your food intake for the day. However, if you’re going more than four hours between meals, you might get too hungry and end up overeating later. For this type of scenario, a balanced snack may actually help reduce how many total calories you eat in a day.

The key is choosing snacks that are nutritious and satisfying, rather than ones that are easy to overeat, like chips, cookies or candy. Opt for nutrient-dense snacks like Greek yogurt, cottage cheese, fruits, vegetables or a handful of nuts, says Brittani DaSilva, M.S., RD, owner of Freedom Nutrition Academy. 

Other Tips for Supporting Healthy Weight Loss

• Focus on Satiating Foods: Eating nutrient-dense whole foods like fruits, vegetables, lean proteins and healthy fats can help you feel fuller and nourish your body during weight loss.
• Stay Hydrated: Drinking 8 cups of water per day supports digestion and might help you feel more full. 
• Incorporate Physical Activity: Regular exercise can help increase metabolism and helps you build lean muscle, which can aid in weight loss. Add things like daily walks, weight training twice a week and working toward 150 minutes of cardio exercise to each week.
• Get Enough Sleep: Poor sleep patterns are linked to increased hunger hormones and cravings, making it harder to stick to a healthy eating plan. Check out these tips for a better night’s sleep to help you build a healthy nighttime routine. 
• Manage Your Stress: Chronic stress can lead to things like emotional eating and weight gain. Practice mindfulness, yoga or other stress-management techniques to feel less stressed and engage in emotional eating less often.

The Bottom Line

Navigating weight loss can be challenging with so many myths and misconceptions out there—it’s a lot more than slashing calories and cutting carbs. Rather, sustainable weight loss is about choosing healthy foods the majority of the time, staying active, managing your stress and building habits that support your health. Remember that it takes time, and sustainable habits will get you further than fad diets.