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, most research shows that spot reduction doesn’t work [1]. Studies have found that you can’t target fat loss in specific areas — although you can build muscle, which changes how that area looks. The best way to lose belly fat is to reduce overall body fat with a combination of calorie deficit, strength training, and cardio.

2“Certain foods speed up your metabolism”

The idea that certain foods can magically boost your metabolism and burn fat is tempting — but the science doesn’t really back it up. While green tea and apple cider vinegar have been studied for metabolic effects, the results are modest and unlikely to have a noticeable impact on weight loss [2].

If you enjoy green tea or use apple cider vinegar in recipes, go for it! But instead of chasing quick fixes, focus on what works: building muscle through strength training, staying active, and managing calorie intake. These are far more effective ways to support your metabolism and see long-term progress.

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 as glycogen, which binds to water. So when you cut carbs, your body sheds water weight first.

The reality is, long-term weight loss comes down to a calorie deficit — burning more calories than you eat. Whether or not your diet includes carbs, it’s your total calorie intake that matters. Cutting carbs completely isn’t necessary and often isn’t sustainable.

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. Nutrient-rich foods like nuts, avocados, and olive oil are packed with good fats and vitamins, but they’re also calorie-dense.

For example, one tablespoon of olive oil has about 123 calories. It’s easy to pour more than you think when cooking. Likewise, a handful of nuts can top 200 calories if you’re not mindful.

The takeaway? These foods are great for your health, but portion control and calorie tracking still matter.

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 in reality, your diet plays a bigger role. Exercise is fantastic for your health and well-being, but it’s easier to create a calorie deficit through food choices. Skipping a 500-calorie snack is simpler than burning 500 calories on a treadmill — which could take over an hour.

That said, don’t skip exercise altogether. It helps maintain muscle mass, supports your metabolism, boosts your mood, and improves sleep. In fact, studies show that combining exercise with a healthy diet leads to better long-term weight maintenance [4].

The bottom line? You don’t need hours of intense workouts, but pairing regular movement with mindful eating is a winning strategy.