Weight loss is one of the most talked-about topics when it comes to health and fitness, but it also happens to be one of the most misunderstood. From trendy diets to advice passed down from well-meaning friends, there’s a lot of noise out there, making it hard to know what’s fact and what’s fiction.

We’re here to clear the air! Below, we debunk 10 of the most common myths about weight loss so you can focus on what really works. Hint: It involves science, balance, and a little bit of self-compassion.

1. Myth: Carbs Make You Fat

One of the most persistent myths in the weight loss world is that all carbs are "bad" and the enemy of fat loss. But here’s the deal: carbs don’t inherently cause weight gain.

Your body relies on carbohydrates as one of its primary energy sources, especially for your brain and muscles. What matters isn’t cutting carbs entirely but choosing the right kinds. Complex carbs like whole grains, sweet potatoes, and legumes are nutrient-rich and keep you fuller longer, while refined carbs (think white bread and sugary snacks) are the ones you’ll want to limit.

The balance? You don’t have to sacrifice your favorite bowl of pasta! Work on portion control and try to pair your carbs with protein and healthy fats to stay satisfied.

2. Myth: You Should Starve Yourself to Shed Pounds

“Just eat as little as possible, and the weight will melt off!” Sounds tempting, right? Wrong. Drastically cutting your calories might lead to some initial weight loss, but it’s not sustainable or healthy.

When you under-eat for an extended period, your metabolism slows down because your body enters “survival mode.” This makes it harder to burn calories and easier to regain weight when you eventually eat normally again. Plus, you’ll likely lose muscle mass and feel completely drained.

Instead, focus on a slight calorie deficit, where you’re eating enough to support your body while creating a sustainable energy gap. Your goal is longevity, not a crash-and-burn diet.

3. Myth: Weight Loss Is All About Exercise

Don’t get us wrong, exercise is absolutely beneficial for your health. It boosts your metabolism, builds muscle, and helps with stress. But when it comes to shedding pounds, the phrase “you can’t out-exercise a bad diet” holds true.

Weight loss is roughly 80% nutrition and 20% exercise. That doesn’t mean skipping workouts, but it does mean that what you put on your plate has a bigger overall impact. Pair regular exercise with a balanced, nutritious diet to see and feel results you can sustain.

4. Myth: You Have to Cut Out All Junk Food Forever

How many times have you heard, “If you want to lose weight, you’ll never eat pizza or chocolate again”? Fortunately, this couldn’t be further from the truth. Restricting “forbidden” foods completely often backfires, causing cravings to skyrocket.

The key is moderation. You can absolutely enjoy your favorite treats without blowing your goals. A small slice of cake or a handful of chips won’t derail your progress. Weight loss isn’t an all-or-nothing endeavor; it’s about finding balance and creating a lifestyle you love that also works for you long-term.

5. Myth: You Need to Detox to Burn Fat

Detox teas, juice cleanses, and “fat burners” constantly promise to flush out “toxins” and kick-start weight loss. But the truth is your body doesn’t need help detoxing. Your liver and kidneys already do this naturally.

These products are largely marketing gimmicks, and any weight lost during a cleanse is usually water weight—not sustainable fat loss. Save your money and focus on eating nutritious, whole foods instead. Your body will thank you for it.

6. Myth: Eating Late at Night Causes Weight Gain

You’ve probably heard that late-night snacking is a surefire way to pack on pounds. But weight gain isn’t about the clock; it’s about how many calories you consume versus how many you burn throughout the day.

If you eat within your calorie needs, it doesn’t matter whether it’s 10 a.m. or 10 p.m. That said, late-night snacking can sometimes lead to mindless eating, so be mindful of why (and what) you’re eating when the craving strikes after dark.

Top tip? Pair an evening craving with something light, like Greek yogurt or a handful of nuts, to satisfy your hunger without overdoing it.

7. Myth: Sweating Means You’re Losing More Weight

Ever stepped off the treadmill drenched in sweat and felt triumphant, thinking it must mean you’ve burned tons of fat? Not quite. Sweat doesn’t equal fat loss. It’s just your body’s way of cooling you down.

Any immediate drop in weight is likely from water loss, and your body will replace that as soon as you rehydrate. Don’t gauge success by how sweaty you are. Instead, focus on consistent workouts, improved strength, and energy levels.

8. Myth: Spot-Reducing Fat Is Possible

Want to lose belly fat specifically? Or slim down your thighs? The idea of “spot reduction” is a tempting myth that countless ads claim to deliver on, but it defies basic physiology.

Fat loss doesn’t work in targeted areas. When you lose weight, your body decides where the fat comes off based on your genetics. Doing endless crunches may strengthen your abdominal muscles, but it won’t magically reduce fat in that area.

Instead, opt for full-body workouts and combine them with healthy eating. Over time, your body will burn fat proportionally.

9. Myth: Eating Fat Makes You Fat

For years, dietary fat was vilified, with low-fat everything dominating the shelves. But the tide has turned, and we now know that fat is an essential part of a healthy diet. The right fats, like those found in avocados, nuts, seeds, and olive oil, actually help with weight loss by keeping you full and satisfied.

The “bad fats” to watch for are trans fats and excessive saturated fat found in processed foods. Focus on the healthy monounsaturated and polyunsaturated fats your body needs to thrive.

10. Myth: The Scale Is the Only Measure of Progress

The scale might be the most common tool people use to track weight loss, but it’s far from the full picture. Your weight can fluctuate daily due to things like water retention, hydration, and even hormones.

Instead, look at non-scale victories like how your clothes fit, your energy levels, or improved strength during workouts. Progress photos or tracking measurements can also provide a clearer indicator of how far you’ve come. Remember, weight loss is only one part of the bigger goal of feeling healthier and stronger.

When it comes to weight loss, separating myth from reality is key to building a plan that works for you. The next time you hear a weight loss “rule” that seems extreme or too good to be true, take a step back and think critically.