Biggest Popular Weight Loss Myths

Updated on  February 7, 2023
William Toro

William Toro ‧ CPT & Nutritionist

William is a certified personal trainer from NASM, he has also been a rehab physiologist for sports persons. He has more than 15 years of experience training people. And has featured in multiple publications like FoxNews, CNBC, Bustle, and other. 

Avoid mistakes, coach's advice.

Correcting mistakes means working on yourself and contributing to self-improvement.

All sorts of myths make negative contribution to the topic of weight loss. It's bad that some people believe in these myths and are going nowhere fast for years, or even spoil their health. Let’s fight against such false knowledge.

7 Weight Loss Myths


Cardio on an empty stomach.

Studies have shown that the difference is whether you have something in the stomach before training or not does not affect the fat burning processes in any way. [1] This is solely a matter of your comfort.

The easiest way to reach comfort is to have breakfast, wait a little and start working out. Otherwise, you will either overtrain from lack of strength, or even worse — you will be injured because of poor state of health.


Training in the "fat burning zone".

Weight goes away due to a calorie deficit, and that's it. [2] All other methods are fitness marketing. Certain types of training can better affect the recomposition of the body (the proportions of losing weight due to fat or muscle) but in general there is no difference which methods help reduce weight more effectively.


Reducing carbohydrates.

The bodies does not care how people distribute the nutrients. With a calorie deficit you will lose weight even on carbohydrates only and get fat on proteins with a surplus. The body does not care. Another question - the final quality of your body and health. Of course, without certain proportions of proteins, fats and carbohydrates, a healthy and aesthetic body can not be built.


Number and time of meals.

Fractional nutrition, separate nutrition, carbohydrate and protein windows are all the nuances for polishing the ideal. [3] They work when your body is close to perfection or you are preparing for a competition. 99% of those who lose weight do not need these troubles. Eat as many times as you want a day and at any time. The main thing is to keep the deficit.


"Fat-burning" workouts

Any workout is fat-burning. There are no fat-dieters. Any activity is an expenditure of energy (calories). And then everything depends on your nutrition.


Limiting fructose and fruit.

There is an idea that fructose goes better into fat than glucose. But this is true only for situations with overeating. [4] If you are in short supply, you don't care. But to listen to would-be nutritionists and stop eating healthy and delicious fruits is the way to avitaminosis. Keep the balance and everything will be super.


Food with a negative calorie content.

Grapefruit and pineapple do not burn fat, and vegetables do not have a negative calorie content. [5,6] From 10 to 30 percent of the caloric content is spent on any product. But not 100. This is a scientific fact.


1. Brad Jon Schoenfeld, Alan Albert Aragon, Colin D Wilborn, James W Krieger, Gul T Sonmez, Body composition changes associated with fasted versus non-fasted aerobic exercise, retrieved from
2. WebMD, Caloric Deficit: What to Know, retrieved from
3. Charlotte Libov, Lindsey Marcellin, MD, MPH, Common Diet Secrets That Don't Work, retrieved from
4. Vincent J. van Buul, Luc Tappy, Fred J. P. H. Brouns, Misconceptions about fructose-containing sugars and their role in the obesity epidemic, retrieved from
5. Susan Davis, Christine Mikstas, RD, LD, The Grapefruit Diet, retrieved from
6. Grant Tinsley, PhD, Do Negative-Calorie Foods Exist? Facts vs Fiction, retrieved from

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