7 Weight Loss Lies You Need to Stop Believing
Alright, let’s get real for a second. If weight loss were as simple as “eat less, move more,” I wouldn’t have spent years losing and gaining the same 10 pounds like it was my toxic ex. But here we are, drowning in diet culture nonsense, wondering why we can’t seem to get results that actually last.
So today, we’re busting some major weight loss myths—the ones that have been holding you back, making you miserable, and convincing you that carbs are the enemy (spoiler alert: they’re not).
Buckle up, grab a snack (yes, a real one—not just three almonds), and let’s dive into 7 weight loss lies you need to stop believing.
1. “Carbs Make You Fat”
Let’s start with the most overused, unnecessary, fear-mongering lie in the weight loss industry.
No, Karen, carbs do not make you fat. Overeating any food—carbs, fats, or even protein—can lead to weight gain if you’re in a calorie surplus. But carbs? They’re just misunderstood little energy sources.
Carbs fuel your workouts, help your brain function (which is why you feel like a zombie on low-carb diets), and they do not magically turn into fat the second you eat them. The real issue isn’t carbs—it’s how we consume them.
What to Do Instead:
- Choose fiber-rich carbs like whole grains, fruits, and veggies that keep you full and energized.
- Watch portion sizes, especially with ultra-processed carbs that are easy to overeat (looking at you, bottomless bread baskets).
- Enjoy your pasta and potatoes guilt-free—just pair them with protein and healthy fats for a balanced meal.
🔹 Hot tip: If carbs were truly evil, Italians wouldn’t exist. Think about that.
2. “You Have to Do Hours of Cardio to Lose Weight”
Ah yes, the classic belief that weight loss = endless hours on the treadmill, sweating like you’re auditioning for a deodorant commercial.
Look, cardio has its benefits—it’s great for heart health, endurance, and mental clarity. But when it comes to weight loss, it’s not the magical fat-melting machine we’ve been led to believe.
What to Do Instead:
- Focus on strength training—muscle burns more calories at rest than fat, meaning you’ll boost your metabolism over time.
- Use cardio as a tool, not a punishment. Enjoy a walk, a dance class, or even chasing your toddler around (which, honestly, is harder than a spin class).
- Prioritize movement throughout the day—your non-exercise activity (walking, standing, fidgeting) actually burns more calories than your workouts.
🔹 Hot tip: You don’t need to run 10 miles a day. In fact, if running isn’t your thing, you never have to do it again. You’re welcome.
3. “Eating Late at Night Causes Weight Gain”
According to diet culture, if you eat a snack at 9:01 PM, it instantly turns into belly fat. But if you eat the same thing at 8:59 PM? Totally fine.
Make it make sense.
Your body doesn’t have a little alarm clock that says, “Oh no! It’s past bedtime! Store all food as fat immediately!” Weight gain happens when you consistently eat more calories than your body burns—not because of the time you eat.
What to Do Instead:
- If you’re truly hungry at night, eat a balanced snack with protein and healthy fats to keep you full.
- Avoid mindless snacking in front of the TV (we’ve all inhaled an entire bag of chips without realizing it).
- Focus on overall calorie balance throughout the day, not just one meal or snack.
🔹 Hot tip: Your body cares more about what and how much you eat, not when you eat.
4. “You Have to Eat Clean 100% of the Time”
Ever feel like one cookie ruins your entire diet, so you might as well eat the whole bag? Yeah, same.
This “all-or-nothing” mindset is one of the biggest reasons people struggle with weight loss. The idea that you have to eat perfectly to see results is not only unrealistic—it’s also the fastest way to set yourself up for failure.
What to Do Instead:
- Follow the 80/20 rule—80% nutrient-dense foods, 20% fun foods.
- Stop labeling foods as good or bad—it only creates unnecessary guilt.
- Enjoy your favorite foods in moderation, instead of restricting and then bingeing later.
🔹 Hot tip: No one has ever gained 10 pounds from eating one donut. But stressing over that donut? Probably not helping your cortisol levels.
5. “You Have to Be Hungry to Lose Weight”
If you think successful weight loss = feeling constantly starving, I have great news: you don’t have to suffer to get results.
Sure, if you’re in a calorie deficit, you might feel slightly hungrier than usual. But extreme hunger? That’s your body’s way of saying, “Hey, I actually need food. Stop trying to starve me.”
What to Do Instead:
- Focus on high-volume, nutrient-dense foods that keep you full longer (think lean proteins, fiber-rich veggies, and healthy fats).
- Eat regular meals and snacks so you’re not constantly battling cravings.
- Listen to your hunger and fullness cues—they exist for a reason!
🔹 Hot tip: If you’re about to fight someone because you’re so hungry, it’s time to eat. Period.
6. “The Scale is the Best Way to Track Progress”
If you’ve ever stepped on the scale and let the number ruin your entire day, you’re not alone.
Weight fluctuates for a million reasons—water retention, hormones, muscle gain, the fact that you just had a salty meal. Judging your progress only by the scale is like judging your parenting skills based on whether your toddler had a meltdown today.
What to Do Instead:
- Track progress photos, how your clothes fit, strength gains, and energy levels—they’re far better indicators of progress.
- Understand that weight loss isn’t always linear—some weeks you’ll drop weight, some weeks you won’t, and that’s normal.
- Stop letting a random number dictate your mood.
🔹 Hot tip: If you must use the scale, look at trends over time, not daily fluctuations.
7. “You Just Need More Willpower”
No, you don’t need more willpower. You need a better strategy.
Willpower is like your phone battery—it starts strong in the morning but drains fast by the end of the day. If you’re relying on sheer self-control to lose weight, you’re setting yourself up for failure.
What to Do Instead:
- Plan ahead—meal prep, have go-to healthy options, and make it easy for yourself to succeed.
- Set up your environment for success (aka, don’t keep a box of cookies on your nightstand if you know it’s a weakness).
- Focus on habits, not motivation—because motivation will ghost you when you need it most.
🔹 Hot tip: Discipline > Willpower. Build routines that support your goals so you don’t have to rely on self-control alone.
Final Thoughts
Weight loss is already hard enough without these ridiculous myths making it worse. Instead of falling for the same old diet culture nonsense, focus on what actually works—balance, consistency, and habits you can actually maintain.
And most importantly? Give yourself grace. You don’t have to be perfect, just persistent.
💬 Which weight loss myth have you believed before? Drop a comment below—I’d love to hear your thoughts! 🚀
