The Top 10 Fat Loss Myths 2023

The internet is a vast repository of information, brimming with advice on many topics, including weight loss. From diet plans to workout regimes, there is no shortage of suggestions on how to shed those extra pounds. However, not all of this advice is grounded in scientific fact. Indeed, much of it either needs to be verified or has been proven ineffective.

This can make navigating the terrain of weight loss advice quite challenging. It’s easy to be led astray by promises of quick fixes or radical results, and sorting through the cacophony of claims can take time and effort. Therefore, it’s important to approach the subject critically, understanding that not all information is reliable or beneficial.

To aid you in this journey, we’ve compiled a list of the top 12 most pervasive falsehoods, myths, and misconceptions about weight loss. These widely circulated yet inaccurate beliefs have the potential to derail your efforts, so it’s crucial to debunk them. By doing so, you can cultivate a more realistic and effective approach to your weight loss journey, driven by evidence-based strategies rather than misleading misinformation.

1. All calories are the same

A calorie is a unit used to measure energy, with every calorie containing the same amount. However, it’s crucial to understand that not all calorie sources influence your weight similarly.

Various foods undergo distinct metabolic processes in your body and can significantly impact your hunger levels and the hormones that govern your body weight. A calorie derived from protein is not equivalent to a calorie from fat or carbohydrates.

Substituting carbohydrates and fats with protein can enhance your metabolic rate and diminish appetite and cravings while improving the performance of certain hormones that regulate weight.

The source of calories matters in terms of satiety. For instance, calories from whole foods, such as fruits, are generally more satisfying than those from refined foods, like candy. This is due to the fibre and water content in whole foods, which help you feel full, in contrast to fine foods, which lack these beneficial components.

2. Supplements can help you lose weight

The industry dedicated to weight loss supplements is enormous, with numerous companies making bold claims about the dramatic impact of their products. When tested in scientific studies, these supplements fail to live up to the hype.

The placebo effect is a significant factor behind the perceived effectiveness of such supplements. Consumers, persuaded by clever marketing strategies, believe in the potential of these supplements to aid weight loss, making them more mindful of their diet. This increased dietary awareness, rather than the supplements themselves, often leads to weight loss.

A handful of supplements may have a mild effect on weight loss. The most effective ones could aid in losing a small quantity of weight over an extended period of months. But, they should be viewed as a small component of a broader weight loss plan, not as a standalone solution.

3. Eat less and move more

Body fat is fundamentally a form of stored energy. The basic principle of weight loss is that you need to expend more calories than you consume, which implies that eating less and moving more should logically result in weight loss.

While this principle holds in theory and can be effective when it becomes part of a sustained lifestyle change, it’s often an oversimplified recommendation for those grappling with significant weight issues. Many people who attempt to follow this guidance end up regaining any weight they’ve lost due to complex physiological and biochemical factors.

Effective and long-term weight loss requires a substantial shift in mindset and behaviour beyond restricting caloric intake and increasing physical activity. These are important factors, but alone, they are often insufficient.

Comparatively, telling someone with obesity to merely “eat less and move more” is akin to advising someone with depression to “just be fine” or suggesting to someone battling alcoholism to “just drink less”. Such advice glosses over the complexities of these conditions and underestimates the comprehensive approach needed for effective change.

4. Carbs make you fat

Adopting a low-carb diet can facilitate weight loss. Interestingly, this can often occur without the need for deliberate calorie counting. You’ll likely see a weight reduction if you maintain a low carbohydrate and high protein intake.

It’s important not to misconstrue this as implying that carbohydrates inherently lead to weight gain. The rise in obesity rates since around 1980 doesn’t erase the fact that humans have consumed carbohydrates for millennia.

Indeed, many carbohydrate-rich whole foods are extremely beneficial to health. It’s the type of carbohydrate that matters. Refined carbohydrates, such as those found in processed grains and sugar, are associated with weight gain, not carbohydrates in their natural, whole-food form.

5. Fat makes you fat

Fat delivers about nine calories per gram, more than double the four calories from carbohydrates or protein. Given its high caloric density and its prevalence in unhealthy, processed foods, fat often gets a bad reputation. However, it’s not fat that leads to weight gain, but rather an excess of calories overall.

Interestingly, diets high in fat but low in carbohydrates have been proven in numerous studies to contribute to weight loss. It’s crucial to remember that while a diet filled with high-calorie, unhealthy foods rich in fats can lead to weight gain, fat as a macronutrient is not the sole offender.

Indeed, healthy fats play an essential role in the proper functioning of our bodies. The key lies in balance and moderation rather than demonizing a single nutrient.

6. You have to eat breakfast

Research indicates that individuals who skip breakfast often weigh more than those who regularly eat breakfast. However, this correlation may be attributed to the likelihood that breakfast eaters also engage in other healthy lifestyle practices.

In a 4-month study involving 309 adults, no significant impact on weight was found whether participants ate breakfast or opted to skip it. This challenges the common belief that breakfast consumption directly influences weight.

Additionally, it’s a misconception that eating breakfast kickstarts your metabolism or that consuming several small meals throughout the day leads to burning more calories.

Listening to your body’s cues is advisable: eat when hungry and stop once you’re satiated. While enjoying breakfast can be part of a balanced diet, it’s not a magic bullet for weight management. Don’t feel compelled to eat breakfast for weight loss if it doesn’t align with your preferences or lifestyle.

7. Fast food is always bad

The notion that all fast food is unhealthy is not entirely accurate. Many fast-food chains have begun introducing healthier options in response to growing health awareness among consumers.

Certain establishments, like Chipotle, have even built their business model around healthier food options. Consequently, finding relatively healthy choices at most fast-food restaurants is becoming increasingly possible. Even those known for their budget-friendly fare frequently offer healthier alternatives than their standard menu items.

While these options may not meet every criterion for those highly focused on health, they offer a reasonable choice when cooking a nutritious meal at home isn’t feasible due to time constraints or no energy. The key is making decisions based on available options and personal dietary needs.

8. All diets work

The weight loss industry often promotes the idea that dieting is the key to achieving your weight loss goals. However, research consistently shows that dieting only yields short-term results. Strikingly, about 85% of individuals who diet regain the lost weight within a year.

Moreover, evidence suggests that those who frequently diet are more likely to gain weight in the future, making dieting a reliable predictor of future weight gain rather than loss.

The reality is that there may be more effective approaches to weight loss than a dieting mentality. Instead, the focus should be on making sustainable lifestyle changes to become healthier, more content, and physically fit.

By increasing your physical activity levels, adopting healthier eating habits, and improving your sleep quality, weight loss often follows as a natural consequence. In contrast, dieting may not provide lasting results, especially when it involves drastic or short-term changes.

9. Diet foods can help with losing weight

Numerous unhealthy foods are cleverly packaged and promoted as healthy choices. These include products labelled as low-fat, fat-free, or processed gluten-free, as well as beverages loaded with sugar.

It’s wise to approach any health-related claims on food packaging with scepticism, particularly regarding processed items. These labels are often more about marketing strategies designed to mislead consumers rather than providing transparent information about the product’s nutritional content.

It’s not uncommon for marketers to encourage the purchase of unhealthy, calorie-dense foods by presenting them as healthful options. If a food’s packaging prominently boasts about its health benefits, it may be a red flag that the product is not as nutritious as intended. Always consider the actual nutritional content and ingredients list rather than relying solely on the health claims made on the packaging.

10. Thin people are healthy

Indeed, obesity is associated with an elevated risk of numerous chronic diseases, encompassing type 2 diabetes, heart disease, and certain forms of cancer.

However, it’s important to understand that many individuals who are obese are metabolically healthy, while many lean people can also suffer from these same chronic diseases. This underscores that weight isn’t the sole determinant of health.

A crucial factor is the location of fat accumulation in your body. Excessive fat stored in the abdominal area, often called visceral fat, increases your risk of metabolic diseases. Therefore, the distribution of body fat can be as important, if not more so, than the total amount of body fat when assessing health risks.


The journey towards achieving fat loss and a healthier lifestyle is cluttered with myriad myths and misconceptions, often perpetuated by misleading marketing and a lack of clear, science-backed information. As we have seen, misconceptions ranging from the role of breakfast in weight loss to the notion of all fast food being unhealthy to the oversimplified advice of “eat less, move more” can misguide individuals seeking to shed weight.

It’s important to debunk these myths and approach weight loss with an understanding of the complexity of the human body, the influence of different types of nutrients, and the importance of sustainable lifestyle changes over short-term diets. Weight loss isn’t just about cutting calories or avoiding certain foods; it’s about embracing a holistic, well-rounded approach to health. This includes considering the quality of the food we eat, the role of physical activity, the importance of sleep, and the psychological aspects of eating.

As we progress in our health journeys, we must rely on scientifically validated information, personalized advice from healthcare professionals, and a balanced perspective that aligns with our unique bodies and lifestyles. We can only make meaningful and lasting progress towards our health goals by discarding these fat loss myths.