6 Myths About Weight Loss Dietitians Want You to Stop Believing

Reviewed by Dietitian Jessica Ball, M.S., RD

“Key Takeaways “

• There are a lot of misconceptions about weight loss—especially online.

• Dietitians agree that myths like carbs make you gain weight and you need to track calories and macros can cause more harm than good.

• Instead, tips like prioritizng a balanced diet and exercise you enjoy can help support healthy, sustainable weight loss in the long term.

In an endless stream of health and wellness content, it can be easy to fall for the promise of quick fixes. From restrictive diets that guarantee rapid weight loss to “fat-burning” supplements backed by influencers, these trends gain viral popularity despite little scientific evidence to back them. Far from harmless, some of these misconceptions may negatively impact your health. We spoke with registered dietitians to debunk the most common myths about weight loss and what you should know instead.

Myth #1: Carbs Make You Gain Weight

Many diets encourage eliminating carbohydrates, claiming that skipping carbs will help you lose weight fast. But registered dietitians know better.

“Carbohydrates are your body’s main source of fuel, particularly your brain. Plus, complex carbs are full of important nutrients like fiber, something many of us already don’t get enough of,” says Devyn Goodman, M.S., RDN. The 2020-2025 Dietary Guidelines for Americans recommend consuming 45 to 65% of daily energy intake from carbohydrates, which gives you enough energy to live your best life.

“Cutting out carbs might lead to short-term changes, but it often triggers cravings, low energy and feeling out of control around food,” explains Marissa Beck, M.S., RDN.

Research suggests that low-carb diets may reduce body fat in the short term, for up to 6 months, but their benefits diminish over time. Eliminating carbs may also cause nutritional imbalances–if you’re not eating carbs, you’ll have to replace them with more fat and protein. Eating too much fat and protein from high-fat animal products may increase your risk of developing high cholesterol and insulin resistance.

Instead of eliminating carbs, eat balanced meals and snacks that include protein, carbs and fats.

Myth #2: The Faster You Lose Weight, the Better

We live in a world of instant gratification, so it makes sense that you may want immediate weight loss results and will often go to great lengths to get them.

“Rapid weight loss often means losing water and muscle mass, not just fat. It can also slow your metabolism, making it harder to maintain that new weight long-term,” Beck explains. “Many people regain the weight they lost—and sometimes more—because their body is trying to recover from what it perceives as a threat.”

The National Institutes of Health (NIH) emphasizes gradual, sustainable behavior changes for effective weight loss, long-term health and prevention of weight cycling, which has been associated with increased risks of heart disease, insulin resistance and other metabolic issues.

To counter these risks, Beck says she focuses on sustainable habits that help people feel better about their bodies, regardless of what the scale says. While sustainable eating behavior changes might not make the weight come off quickly, “you will retain muscle and support a healthier metabolism, better energy levels and long-term weight stability (if your body is meant to change at all),” Beck tells EatingWell.

Myth #3: You Need to Track Every Calorie And Macro

You may think you need to log your food and track your calories or macros (short for the macronutrients: carbohydrates, protein and fat) to lose weight, but this couldn’t be further from the truth. “While food tracking can bring short-term awareness to what you’re eating, it often disconnects people from their natural hunger and fullness cues,” says Beck. “We aren’t meant to eat by numbers forever. Obsessively counting calories or macros can increase anxiety around food and lead to burnout. Success comes from building flexible habits and learning to trust your body again, not from micromanaging what you eat,” she adds.

Calorie tracking often accompanies cookie-cutter calorie targets that are too low, which can also interfere with your health and weight loss goals. “Your body burns energy differently depending on your metabolism, the food you eat and the amount of physical activity you do. You could eat the same calories as someone else and have completely different outcomes,” says Goodman. A 2020 study found that intuitive eating, which focuses on internal hunger and fullness cues, reduces food-related anxiety and disordered eating compared to rigid tracking, promoting a healthier relationship with food.

Instead of tracking, Goodman recommends being mindful of portion sizes and aiming for balance and variety. “This is more attainable and sustainable for most people,” she explains.

Myth #4: You Have to Cut Out Entire Food Groups to Lose Weight

Whether it’s carbs, fat, dairy or gluten, if a diet promises weight loss by eliminating whole food groups, that’s your cue to run for the hills. “Cutting out foods is one of the quickest ways people get stuck in a cycle of restriction and rebound eating,” says Beck. “Your body is designed to protect you from starvation, and in the long term, this approach might damage your relationship with food and make sustainable weight changes much more challenging to achieve,” she adds.

Not only can this practice negatively affect your relationship with food, but it can also cause you to miss out on essential nutrients. “All food groups have a purpose and can align with any health goal,” says Brianna Archangeli, RDN. “I tell my clients that balance means eating what you want and adding what you need,” she adds. For example, if you’re craving chocolate, eat a small handful of dark chocolate-covered almonds paired with a sliced apple. The chocolate satisfies the sweet tooth, almonds provide protein and healthy fats, and the apple adds fiber and vitamins.Or maybe you’re in the mood for pasta, but you know your body needs protein and veggies, too. Look no further than our Chicken & Spinach Skillet Pasta with Lemon & Parmesan.

Myth #5: The Scale is the Only Indicator of Health

It’s easy to fixate on the number on the scale as the ultimate measure of health, especially when weight loss is a goal, but this narrow focus can be misleading. “The scale doesn’t show some of the less-noticeable changes that are happening below the surface—those that are not seen outwardly at first,” explains Archangeli. The scale can go in either direction depending on many factors such as fluid shifting, phase of menstrual cycle, changes in muscle mass and bowel movements. These fluctuations can create a false sense of failure, overshadowing meaningful health improvements.

“A better goal is to focus on non-scale victories, like feeling stronger or lowering blood pressure,” Achangeli recommends. Maybe you’re sleeping better, perhaps you have more energy, or maybe you’re able to walk longer distances without feeling winded. These non-scale victories are important indicators of health and certainly worth celebrating. “Giving attention to these non-weight-related achievements helps you stay motivated and gives you appreciation for the effort you have put in to enrich your wellbeing,” she says.

Beck encourages her clients to focus on what helps them feel better, not just what changes the scale. “When you build consistent, supportive habits, your weight will settle where it’s meant to without extreme measures,” says Beck.

Myth #6: You Must Avoid All Processed Foods

Processed and convenience foods often get a bad rap, but not all processed foods are created equal. While some ultra-processed foods are higher in added sugars, fat and calories, making them easy to overeat and potentially challenging for weight management goals, other minimally processed foods are nutrient-dense and time-saving options. For instance, canned beans are a great way to increase fiber and protein intake, both of which increase satiety (feelings of fullness) and aid in weight loss.

Research shows you can carefully construct a nutritious meal plan from processed foods, such as whole-grain breads, beans, canned fish and others. “Some of my favorites include frozen fruits and vegetables, canned beans, canned tuna and chicken, precooked rice or lentils and whole grain fortified cereals and crackers,” Archangeli tells EatingWell.

Even ultra-processed foods with more saturated fats and added sugar can occasionally be enjoyed. “All of your favorite foods should be included in your diet in moderation along with other whole, nutrient-dense foods,” says Goodman. “When you cut out your favorite foods, you often feel deprived, making it harder to consume them in moderation.”

Other Tips to Support Healthy Weight Loss

• Eat consistent meals and snacks throughout the day. “Going too long without eating can lead to energy crashes and overeating later,” says Beck. Regular eating schedules help regulate appetite, mood and metabolism.

• Prioritize sleep and manage stress. Poor sleep and chronic stress disrupt hormones that control hunger and fat storage. “Sometimes improving sleep and stress does more for your health than any diet ever could,” Beck says.

• Move your body in ways that feel good. Consistent, enjoyable movement supports heart health, energy and mood. Ironically, this is more sustainable when tied to feeling better than earning or burning food.

• Eat protein- and fiber-rich meals you enjoy. Meals packed with fiber and protein are more satiating, keeping you full and satisfied for longer. Plus, research shows that a non-restrictive diet high in fiber and protein may promote weight loss.

The Bottom Line

There are ways to approach weight changes without falling into the all-or-nothing mindset that diet culture promotes. “The way I see it is, instead of forcing your body into a certain size, support it with consistent behaviors, a healthier mindset and genuine self-care,” Beck suggests. To promote a healthy weight and overall health, eat consistently throughout the day, incorporate fiber and protein, find movement you enjoy and make it a habit, prioritize sleep and manage stress.

Read the original article on EATINGWELL