5 weight loss myths you want to believe – but shouldn’t

1“You can burn belly fat with ab exercises”

Wouldn’t it be great if crunches could melt away belly fat? Unfortunately, the vast majority of research shows that spot reduction doesn’t work [1]. Studies show that you can’t target fat loss in specific areas — although you can, of course, build muscle, which can change how a particular area looks. Instead, the best way to lose belly fat is to reduce overall body fat, using a combination of a calorie deficit, strength training, and cardio.

2“Certain foods speed up your metabolism”

The idea that certain foods can magically speed up your metabolism and melt away pounds is a tempting one, but sadly, the science doesn’t quite back it up. While foods like green tea and apple cider vinegar have been studied for their effects on metabolism, the impact is small and unlikely to make a noticeable difference in your weight loss efforts compared to other strategies [2].

If you enjoy drinking green tea or using apple cider vinegar in recipes, go for it! But instead of chasing quick fixes, focus on what really works. Building muscle through strength training, staying active, and managing your calorie intake are far more effective ways to support your metabolism and achieve lasting results.

3“Cutting carbs is the fastest way to lose weight”

It’s true that low-carb diets can lead to quick results on the scale, but here’s the catch — most of that early weight loss is water, not fat [3]. Carbs are stored in your body as glycogen, and glycogen binds to water. So, when you cut back on carbs, your body loses water weight first — which explains that initial drop.

The truth is, long-term weight loss always comes down to a calorie deficit — burning more calories than you take in. Whether your diet includes carbs or not, it’s the total calories that matter in the long run. Completely cutting carbs isn’t necessary to see progress, and for many people, it’s not realistic to stick to long-term.

4“Eating ‘clean’ means you don’t need to track calories”

It’s easy to assume that if you’re eating healthy, unprocessed foods, you don’t need to worry about how much you’re eating — but that’s not quite true. While nutrient-dense foods like nuts, avocados, and olive oil are packed with essential vitamins and healthy fats, they’re also surprisingly high in calories.

For example, just one tablespoon of olive oil contains around 123 calories. It’s easy to pour generously when cooking, without realizing how much you’ve added. Similarly, a handful of nuts might seem like a nutritious snack, but it can easily add up to over 200 calories if you’re not careful.

The takeaway? Nutrient-dense foods are great for your overall health, but the key principles of portion control and tracking still apply.

5“You have to exercise for weight loss”

It’s a common belief that you need to hit the gym hard to lose weight — but the truth is, your diet plays the biggest role. While exercise is amazing for your health, fitness, and overall well-being, it’s much easier to create a calorie deficit by adjusting what you eat. For example, skipping a 500-calorie snack is far more straightforward than burning 500 calories on a treadmill — which could take over an hour depending on the intensity.

That said, exercise shouldn’t be overlooked. Regular activity helps maintain muscle, which is vital for keeping your metabolism running efficiently. It can also boost your mood, improve your sleep, and make sticking to healthy habits easier over time. In fact, studies show that people who combine exercise with a healthy diet are more likely to sustain their weight loss over the long term [4].

The bottom line? You don’t need to spend hours exercising to lose weight — but pairing mindful eating with regular movement is the winning combo. Think of exercise as a supportive tool, not the only driver of weight loss.