7 weight loss myths you need to stop believing

All calories are the same

Nutritionist Jessica Ball said that this is not true, because how many calories you consume matters for weight loss.

For example, eating 200 calories from a cookie is not the same as eating 200 calories from vegetables or lean protein. Foods rich in fiber, protein, and healthy fats not only help you stay fuller longer, but also provide the nutrients your body needs to function at its best.

These satisfying nutrients can help stabilize blood sugar levels, support metabolism, and boost energy levels in a more sustainable way.

On the other hand, eating foods high in sugar or refined carbohydrates with few other nutrients, such as ultra-processed snacks and sweets, can lead to hunger and fatigue, making it harder to stick to your healthy eating goals.

Carbohydrates make you fat

The idea that you need to drastically reduce carbohydrates to lose weight is not true.

According to the expert, not all carbohydrates inherently cause weight gain. Some studies show that carbohydrates are among the most satisfying foods. That is, a person feels more satisfied at the end of a meal.

“Many people have been told that they need to drastically reduce their carbohydrate intake to lose weight. This is due to the idea that carbohydrates increase insulin, which affects fat storage. However, this is not the case,” said obesity specialist Spencer Nadolsky.

The real culprit may be ultra-processed refined carbohydrates and high-sugar foods, which can cause blood sugar spikes and lead to overeating.

Instead of eliminating carbohydrates completely, focus on choosing high quality, whole food sources of carbohydrates such as whole grains, beans, fruits, and vegetables that are rich in fiber, vitamins, and minerals.

You can't eat after 7 pm

This is another common myth. Evening meals are not inherently unhealthy. Meal planning and cooking healthy meals can play a significant role in this.

Depending on your lifestyle and daily schedule, eating in the evening can fit into a healthy lifestyle, especially if you are busy during the day.

What matters is what and how much you eat, not when. If your evening snacks are balanced, they won't harm your figure.

You need more discipline to lose weight

In reality, losing weight does not depend on willpower alone. There are many factors, including genetics and hormones, that can make losing weight difficult.

Instead of following a strict diet, create sustainable eating habits and incorporate exercise.

Processed foods are always unhealthy

Many people assume that processed foods are rich in unhealthy ingredients, but this is not always the case. In fact, fruits and vegetables are often frozen at the peak of ripeness, preserving their nutrient content.

The weight should decrease every week

It's a misconception that the number on the scale should drop every week, and if it doesn't, you're doing something wrong.

It's important to remember that it's perfectly normal for the weight to stay stagnant while losing weight. The numbers may not change every week, but that doesn't mean you're not making progress.

Factors such as salt intake, alcohol, stress, fluid retention, and inflammation can all affect weight.

You need to stop snacking to lose weight

Weight loss advice that focuses solely on reducing calories may recommend eliminating snacking.

However, if you go more than four hours between meals, you may get hungry and overeat later. In this case, a balanced snack can actually help reduce your overall calorie intake.

The key is to choose nutritious and satisfying snacks, not those that are easy to overeat, such as chips, cookies, or candy. It is better to choose Greek yogurt, cheese, fruit, vegetables, or a handful of nuts.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.