Expert busts 5 common myths around weight loss; Find out how many you thought to be true

There are many myths around weight loss that need to be addressed (Picture Credit: Pexels)

Think you know the truth about losing weight? There are a lot of common misconceptions about dieting and fitness that can derail your progress. From skipping meals to cutting carbs, bad information abounds. Learn what pros say you should know about the science of weight loss — and the tactics that do work.

When it comes to health, there is one topic that is discussed more than any other and also the biggest mystery- how to lose weight? With no shortage of advice swirling around online, you’re bound to get sidetracked by myths that have the potential not only to slow your progress, but actually harm it. There are countless ways to attain a beach body, and with all the gimmick diets and crazy exercise plans out there, it’s easy to get swindled into “quick fix” solutions that produce short-term results at best.

Of course, permanent weight control is not a matter of denial or magic — it’s about balance, consistency and knowing how the body really works. Evidence-based strategies focus on mindful eating, portion control, moderate movement and emotional well-being as keys to successful weight management. But myths persist because they are appealing and straightforward.

“Most myths surrounding weight loss evolve from the lack of understanding about our metabolism,” says Dr Rishabh Mehta, nutrition and lifestyle medicine expert at Delhi. “Quick fixes can lead to quick, temporary changes that undermine long-term balance. Long-term results take time and consistency —regular meals, enough sleep, exercise that makes your body feel more capable,” he adds.

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Here are five of the most persistent weight loss myths:

Myth 1: Skipping Meals = Faster Weight Loss
People often assume eating less will directly equate to faster progress. Skipping meals in fact causes the metabolism to slow down, and hunger hormones are triggered which results in overeating later. Regular, well-balanced meals help maintain energy and metabolism.

Myth 2: Carbs Are the Enemy
Carbs are not the enemy — they’re your body’s No. 1 preference for fuel. It comes down to selecting complex carbs, such as oats, brown rice and fruit instead of refined sugars. Eliminating all carbs can cause you to feel depleted of energy and nutrients.

Myth 3: Only High to Moderately Intense Workouts Are Effective
Yes, high-intensity exercises will burn calories faster but moderately activities such as walking, cycling, and yoga can too if repeated often enough. Weight loss is about consistency and lifestyle, not just sweat sessions.

Myth 4: Fat-Free Means Healthy
A lot of “fat free” foods are stuffed with sugar or fake flavoring to be palatable. » Healthy fats — from nuts, seeds and avocados are vital for hormone balance and nutrient absorption.

Myth 5: Supplements Are a Substitute for a Balanced Diet
There is no pill or powder that can replace real food. Whole foods have fiber, antioxidants and other substances that supplements lack the same way. Sometimes supplements can be a good addition to nutrition, but never as an alternative to a healthy diet.

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The secret to weight loss is revealing the myths about food. Solid, regular exercise, healthy eating, good sleep and self-discipline matter much more than short cuts or fads. From changing habits and not jumping on fads, you can make measurable progress and improve relationship with your body.

FAQs on myths around weight loss:

Q. Is skipping meals a good way to lose weight?
No — skipping meals can slow your metabolism and lead to overeating later.

Q. Do carbs make you gain weight?
Not necessarily — whole grains and complex carbs can be part of a healthy weight loss plan.

Q. Can certain foods burn fat?
No single food burns fat; weight loss depends on overall calorie balance and activity level.

Q. Is exercise alone enough to lose weight?
Exercise helps, but diet plays a major role — combining both gives the best results.

Q. Does eating at night cause weight gain?
Timing matters less than total calories and food quality — late eating only affects weight if it leads to overeating.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.