Busting 16 Myths About Diet, Weight Loss, and Exercise of 2021

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Nia 17 Jul, 2019

You are standing in front of the mirror, frowning at your bulges, and looking at the flab wondering how to get back into shape. The next step is to browse through multiple diet articles, contacting the dietician, cutting on carbs, eating misery, and exercising vigorously. The question is if these activities can help you lose some weight too?

The answer is NO, especially if you have started on the wrong foot.

This blog sheds light on some common myths about diet and exercise to offer clarity to your weight-loss plans and workout regimes. These myths are some of the most common ones and they have been around for several years now, and people have been falling for them ever since.

Debunking Some Common Weight Loss Myths With Proven Facts

Some of these common weight loss myths include not eating carbs or fats, not exercising six days a week, and staying up late until night to gain weight. They are all unfounded and find their roots in ages-old non-scientific methodologies.

PS: You may get them our diet- and fitness-based recommendations cross-checked with your fitness expert too.

Here are some of the most common misconceptions and myths about shedding unwanted flab: Wikipedia

Myth 1: Carbohydrates add layers of fat

Fact: Some carbohydrate-rich foods also have high fiber content to give your body the much-needed boost to work efficiently all day long. The way to go ahead with weight loss is to offer your body the necessary carbs and yet restrain yourself from piling up those extra pounds.

Remember that drastically cutting your carbohydrate count will only lower your energy levels and will lead to digestive problems. A simple solution to this problem is to go for ‘good carbs’ like whole-wheat pasta, oats, brown bread, and brown rice, beans, apple, etc.

Myth 2: Eating smaller meals in a day

Fact: Qualified nutritionists believe that eating smaller meals frequently improves metabolism and may quicken the weight loss process. It is so because eating small meals helps you to control your untimely hunger pangs and habits of binging on sweet or salty foods.

A related concept in the same is ‘portion control.’ It refers to the importance of eating the food in small parts to trick the mind that it is eating enough. You can also keep a journal or use a calorie calculator to note down your daily energy and food intake.

But this has no significant effect on your metabolism if you are consuming the same number of calories. What you may be losing out in quality, you could be gaining more than in terms of quantities- and this is scary when you look at the current dietary practices.

Research says that the relative portion sizes of foods taken have more than doubled in the last twenty years. Most people eat pasta servings that are five times over the recommended serving sizes. This translates into weight loss issues and may even cause obesity (BMI more than 30).

Myth 3: Any kind of fat or carbohydrate is a strict no-no

Fact: Do not believe in the fat-free labels on your choicest foods- they do add layers of bulges and flab to your body. Being on a low-carb or low-fat diet is not going to help you lose weight. Instead of abstaining from fats, you should try to include healthy and essential fats like healthy nuts, fish like mackerel and salmon, or fruits like avocados.

It is also important to consult a wellness expert to get a holistic outlook into the weight management issues. We recommend that you go for a video-conferencing-based virtual consultation with a qualified wellness expert of your choice. It is a fast, easy, and on-demand process that you can choose to avail of quality guidance without waiting in lines or doing paperwork.

Tip: You may also ask for a 7-day healthy eating plan from a virtual wellness expert for the best results.

Myth 4: Eating late at night leads to weight gain

weight gain or obesity due to late-night binge eating and drinking

Fact: Many crash diets tell you to shut off your kitchen doors after 7 pm but late evening eaters can find solace in knowing that your calories cannot read the time. The truth here is that since you are not doing any physical activity, the calories stored will take a longer time to burn off in the night. Eating a light dinner is an excellent option if you follow it up with a 15-20 mins walk..

The same bad effects of indulgent eating can be worsened with excessive consumption of alcohol and high-fat foods, especially during late-night parties. We understand most people can’t say no when they are with their friends and family members, but those spare instances of indulgence soon become a pattern- often with disastrous results.

Myth 5: Having 3-6 meals in a day helps to reduce weight

Fact: As per the research studies published in the International Journal of Obesity (2001) and Scandinavian Journal of Nutrition (2004), if equal calories are being consumed in 3 meals or 6 meals per day, then there is no significant difference in the total energy expenditure.

Your metabolism hardly gets any boost by consuming smaller meals in a day. The important weight-loss lesson here is to keep a watch on your total calorie intake rather than the number of meals you have in a day. Crash dieting or starving yourself too won’t help you much either.

Myth 6: Have breakfast like a king. Dine like a pauper

Fact: There is a famous saying, ‘eat breakfast like a king, lunch like a prince, and dinner like a pauper.’ The reality is that in an attempt to eat a heavy breakfast, you tend to gorge on more unnecessary calories than required.

A heavy breakfast does not make you feel any less hungry during the rest of the day. So, there is no need to jumpstart your body’s metabolism early in the morning. It is important to structure your eating habits according to work culture and lifestyle for several weeks on a trot so it becomes your habit.

Myth 7: Taking artificial sweeteners or sugar alternatives can be risky

Fact: Many studies have shown that artificial sweeteners can induce slow and steady weight gain. As your body is tricked by these sugar substitutes, you crave more sugar-loaded foods. This can lead to severe problems with digestion and blood sugar levels. Putting a small pinch of sugar in your tea or coffee is a better option than going for an alternative.

Nutrition Facts

Sugar Substitute

Sources include: USDA

Amount Per

100 grams

Calories 347

% Daily Value*

Total Fat 0 g


Sodium 572 mg


Potassium 39 mg


Total Carbohydrate 85 g


Dietary fiber 0.6 g


Sugar 4 g

Protein 2.1 g


Vitamin A




Vitamin D




Vitamin C




Vitamin B-6




 *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The above values are taken from Wikipedia.

Myth 8: You can eat anything you want if you are hitting the gym

Fact: According to the American Dietetic Association, “Weight loss is a simple matter of calories in versus calories out.” This verified weight loss fact stresses the need for working out in a well-advised and calculated manner. A balanced diet regime always includes fiber-rich veggies and healthy proteins, backed up with an active lifestyle.

We hope that we were able to bust some of the most popular diet-based weight loss myths that have been proving as a roadblock in your weight loss efforts. Here is another resource that you consider: The effects of working out with and without Coffee

Next up, we are discussing some of the most common excuses and reasons that people give to keep themselves away from exercising. These replies may seem hilarious and stupid (but you might just identify yourself with some of them).

Top Reasons for Not Exercising

Top reasons for not exercising

Every New Year, we decide to kick out everything that is standing in the way of our exercise routine and attempt to get fit. Usually, it doesn’t last too long. Here’s the reason- neither do we simplify our workout routine nor do we make up our minds to prioritize our health.

Here are some of the most common excuses or myths that people tell to avoid hard work. We shall also bust those myths and underlying misconceptions so they no longer block your way.

Commitment Issues

We recommend prepaying for gyms and workout classes. When you sign up for something, it means that you are committing yourself to something and by not going there you’ll probably lose what you paid for. No one wants to lose money. This is especially true if you are concerned about your hard-earned money and can’t see it getting wasted by your indiscipline.

It’s not for me

This is the most common excuse because it can be hard to go for a workout when you feel too out of shape. Remember that exercising improves your health, fitness, self-confidence, and happiness- and that is exactly what you need. You may try going at off-peak hours when the gym might not be as crowded or you may also ask a supportive friend to join you.

I don’t like exercising

Really? Exercising regularly can be a lot of fun!

There is a workout format for everyone. Try out new and different activities until you find the perfect one for yourself! If you enjoy dance, trying an online Zumba session could be an amazing idea. If you like competitive sports, then CrossFit may give you that sense of team camaraderie you’re craving for. Another way to pep up your workout is by finding the right workout partner.

No time (or I did not have a linear weight loss experience last time)

If you don’t have time, then make time. It only takes 10 minutes to make a difference. Try to do 10 minutes of exercise 2 to 3 times per week. We advise you to schedule your workout routine and work under a fitness trainer to get a more linear experience with your workouts.

The best thing you can do to stay fit is to consult a fitness trainer virtually and to work as per his instructions. He would help you through a personalized action plan that will help you stay focused on your fitness goals. As you persist with it, you can get visible results like losing your belly flab and being slimmer.

Tip: A faithful adherence to his instructions about his gym- or home-based exercises will give faster and better results.

No idea about how to do it

To get a better idea about working out and what you should do, it is recommended to hire a personal trainer for one or two sessions to learn the right way of doing the exercises. This would also help you get in the groove faster and derive better results.

Some gyms offer affordable plans for new entries so they may avail personalized attention from a qualified trainer. The same option is open for those who avail of no-equipment fitness training, Zumba dance, or meditation (yoga) classes.

Too tired to workout

Do you feel tired or lethargic every day? If so, exercising regularly can help you feel better. Your body releases endorphins to increase energy and elevate your overall mood every time you work out. Every fitness activity increases the intake of oxygen into blood cells and this helps you work more efficiently.

We also recommend that you start with a simple rule- ‘Eat Less and Move More.’ It is important to note that you should include walking as a part of your daily fitness schedule. It is the easiest of all workouts and it forms the basis of all advanced exercises like 5k Run and treadmill running.

I Look Great!

If you are skinny, fat, obese, or just out of shape, working out would help you improve your self-belief. It would also reduce stress levels, improve muscular strength, boost mood, and get a better sleep pattern.

Even if you look great, you should make exercise a part of your routine. Workouts do not just build six-pack abs and a well-toned body, they also give you a pleasing personality.

Too old to workout

There is no such thing as being too old for fitness. No matter what your age or physical condition is, it is important to understand that exercise plays an important role in keeping you youthful and agile. Moderate activities like water aerobics or yoga too can help you stay away from stiff and achy joints.

Your Health Is Your Responsibility

learn Zumba dance classes online for faster weight loss

With age, weight-bearing exercises help in maintaining bone mass, thus making modified strength training ideal. You can go walking- it’s fairly low impact but still creates healthy stress on the bones. As mentioned above, learning Zumba dance online is also a good option to consider but you should do it under an expert only.

It's your fitness level and you are supposed to deal with it your way. While you could always get professional guidance virtually, you should still make sure that you are progressing on the right track. You should also check if you identify yourself with any of these myths too, and take corrective measures to work out in a better way.

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