10 Common Weight Loss Myths Debunked

When it comes to weight loss, the internet is full of conflicting advice, questionable supplements, and social media influencers promoting unrealistic goals. At Ready Health Standish, we’re here to cut through the noise and help you understand what really works. Let’s bust some of the most common weight loss myths and get back to a healthier, more sustainable approach to managing your weight.

Myth 1: Extreme Diets Give the Best Results

Crash diets might offer quick wins, but they’re rarely sustainable. These low-calorie plans can leave you lacking essential nutrients and often lead to a frustrating cycle of weight loss and regain. For long-term success, aim for a balanced diet and a steady calorie deficit (around 500 calories per day).

Myth 2: Carbs Are the Enemy

Carbohydrates have been unfairly blamed for weight gain. The truth? It’s not about cutting them out, but choosing the right ones. Whole grains, fruits, and vegetables are rich in fibre and nutrients that help keep you full and energised. Even white carbs can have a place—just watch the portion sizes and pair them with nourishing toppings.

Myth 3: Fat Makes You Fat

Fat isn’t the villain—it’s all about what kind and how much. Healthy fats (like those in avocados, nuts, and olive oil) can actually support weight loss by helping you feel full for longer. Just be mindful of portions, as fats are calorie-dense—half a tablespoon of oil per serving is usually enough when cooking.

Myth 4: Weight Loss Supplements Are Key

There’s no miracle pill. While some prescription medications can support a weight loss journey, they’re not a substitute for healthy eating and regular movement. Focus on the basics—real change starts there.

Myth 5: Skipping Meals Helps You Lose Weight

Missing meals often leads to increased hunger and overeating later on. Eating regular, balanced meals and staying hydrated helps keep your energy stable and cravings in check. Intermittent fasting may help some people manage intake—but it’s not for everyone and should be approached cautiously.

Myth 6: Eating Late at Night Causes Weight Gain

It’s not when you eat—it’s what and how much that matters. That said, very large meals close to bedtime can disrupt digestion and sleep. Focus on overall daily intake rather than stressing about the clock.

Myth 7: All Calories Are Equal

Not all calories are created equal. A 200-calorie snack of almonds and fruit fuels your body very differently than 200 calories of sweets or alcohol. Nutrient-dense foods support metabolism and overall health, while “empty” calories often leave you craving more.

Myth 8: Diet Matters More Than Exercise

Diet is key—but exercise plays a vital role in maintaining muscle mass, boosting mood, and supporting long-term weight loss. Without it, low-calorie diets can reduce muscle, lower your metabolic rate, and make it harder to keep weight off.

Myth 9: You Can Target Fat Loss

“Spot reduction” is a myth. You can’t choose where your body burns fat—it’s down to genetics and overall fat loss. However, a balanced diet and full-body exercise plan can help tone muscles and reduce body fat across the board.

Myth 10: Weight Loss Is Linear

Weight loss naturally comes with ups and downs. Factors like water retention, salt intake, and muscle gain can affect the scale. That’s why it’s important to track progress over time and not get discouraged by short-term fluctuations. Sometimes, how your clothes fit or how you feel is more telling than the number on the scale.

Final Thoughts

At Ready Health Standish, we believe in real, sustainable results—no gimmicks, no fads. Weight loss doesn’t need to be extreme. By focusing on balanced nutrition, regular movement, and achievable lifestyle changes, losing weight becomes a by-product of living a healthier, more energised life.

Need support with your weight loss journey?
Our team offers evidence-based guidance, personalised plans, and access to safe medical weight loss options. Get in touch today to learn how we can help.