7 Myths of Weight Lose

Weight lose is considered hard work.

Yes, people think they have to count calories, endure hunger pangs and exercise until they sweat like a horse.

It’s no wonder so many give up and put those pounds back on.

But here’s the thing… It doesn’t have to be that way.

The reason we are losing the battle is because we have bought into some widespread weight loss myths.

Here are 7 of those myths, and what to do instead….

Myth #1: The Less You Eat, the More You Lose

Our bodies are programmed by hundreds of genes that protect us from starvation.

For this reason, we end up gaining weight if we start out eating too few calories.

You can starve yourself for only so long before your body kicks in a primitive response that compensates for malnutrition.

According to multiple studies, the average person who goes on a diet actually gains about five pounds.

What to Do Instead:

Never go on a diet.

Instead, eat foods that activate your metabolism.

These are the whole organic foods that come straight from nature, such as vegetables, fruits, whole grains, nuts, seeds, beans, free-range organic chickens and eggs, and 100% grass-fed, grass-finished beef.

If you only eat these foods, you won’t have any problems with your appetite: it will self-regulate and the triggers that lead to overeating will be under control.

Myth #2: Any Exercise is Good Enough

It is true that any type of exercise is better than no exercise, but interval training is one of the most effective for weight loss.

Interval training consists of short bursts of intense activity followed by longer periods of lighter activity. This type of training tunes up your metabolism so you burn more calories throughout the day and while you sleep, not just while exercising.

But don’t get me wrong, even though interval training is highly beneficial, other forms of exercise also have their merits, especially when combined with whole organic foods and lifestyle.

What to Do Instead:

Aim for 20 to 30 minutes of interval training, two or three times a week.

Exercise as vigorously as you can for 30 to 60 seconds, then slow down for three minutes, repeating this pattern for half an hour.

If you are over 30, get a physical exam before you start interval training.

If you’re out of shape, first start gently getting into an exercise routine. You could start by walking for 30 minutes five times a week.

Myth #3: Weight Loss is About Counting Calories

Many people believe that all calories are equal when it comes to weight control, that if you substitute 100 calories worth of, say, crackers, for 100 calories worth of carrots, you’ll be on par.

But food is not just calories.

Everything you eat contains “instructions” for your DNA, your hormones and your metabolism.

Different foods contain different nutritional profiles.

For example, sugar from sodas enters the blood quickly, increasing insulin levels. When blood sugar levels are high, insulin promotes fat storage.

On the other hand, the same amount of sugar from beans enters the blood slowly. And because the sugar is absorbed over a longer period of time, insulin levels remain stable, more calories are burned and fewer are stored.

What to Do Instead:

Don’t focus on the number of calories you consume.

Losing weight is not about counting calories, it’s about eating the right calories.

Myth #4: Eating Fat Makes You Fat

This myth has been debunked so many times, but it still lingers.

The truth? Dietary fat doesn’t make you fat. In fact, healthy fats—like omega-3s from fish or monounsaturated fats from olive oil—help your body burn fat and stay full longer.

The amount of fat consumed by Americans has dropped from 42% to 34% of total calorie intake on average, but we continue to get fatter. This is because all fats are not created equal.

There are good fats, bad fats and worse fats.

Good fats actually help you lose weight, but many of us have almost totally eliminated them from our diet.

What to Do Instead:

Eat good fats like grass-fed butter, cold press extra virgin olive oil, avocados, coconut oil, fatty fishes (like salmon, mackerel, and sardines), and nuts and seeds (like almonds, walnuts, flaxseeds, and chia seeds). These improve your metabolism by turning on genes that help you burn fat.

On the other hand, bad fats, such as trans fats commonly found in processed foods and certain seed oils like corn and canola, can have detrimental effects on health by promoting inflammation, increasing bad cholesterol levels, and inhibiting fat metabolism.

Trans fats don’t just harm your heart—they disrupt how your body processes fats, making it even harder to lose weight.

Myth #5: Low-Carb Diets Are the Only Answer

Carbs have gotten a bad reputation lately, but not all carbs are bad.

Complex carbs, like those in vegetables, fruits, and whole grains, and honey are packed with vitamins, minerals, and fiber. They keep your blood sugar stable and your energy levels high.

The real enemy? Refined carbs like white bread, sugary snacks, and ultra-processed junk food.

What to Do Instead:

Fill your diet with complex carbohydrates: eat vegetables, fruits, nuts, seeds, beans and whole grains.

These foods tend to have a low glycemic load, which means they are absorbed slowly and don’t spike blood sugar quickly, so you’ll feel fuller longer.

Refined carbohydrates, such as white flour, rice and pasta, along with sugary foods, cause your blood sugar to spike and you feel hungry sooner.

Myth #6: Timing Doesn’t Matter

Sumo wrestlers eat big meals late at night for a reason—it helps them gain weight.

When you eat late, your body stores more calories as fat because it’s preparing for rest, not activity.

What to Do Instead:

Avoid eating 2–3 hours before bedtime.

Eat regularly to manage hunger and blood sugar.

Eating throughout the day doesn’t necessarily mean eating every few hours if that doesn’t work for you. Instead, aim for balanced meals that include healthy proteins, fats, and fiber to help stabilize blood sugar.

Breakfast is important. Many people lose weight simply by eating a healthy breakfast.

The National Weight Control Registry, which tracks long-term maintenance of weight loss in more than 5,000 people, has found that 96% of those who have maintained weight loss for six years eat breakfast regularly.

Myth #7: Weight Loss is About Willpower

This is one of the most damaging myths of all.

Weight loss isn’t just about trying harder. It’s about understanding your body, your metabolism, and the factors working against you—like stress, sleep deprivation, and ultra-processed foods designed to keep you hooked.