5 (more) myths you may wish were true – but aren’t

6“Drinking more water will help you lose weight”

Drinking water is incredibly important for your health — but if you’re hoping it’ll directly burn fat, you might be disappointed. While staying hydrated won’t magically melt away pounds, it does play a supporting role in weight loss by encouraging healthier habits.

For starters, swapping sugary drinks like soda or juice for water is a great way to cut empty calories. A single can of soda can have around 150 calories depending on the brand — and if you’re drinking several a day, those calories add up fast. Replacing them with water can make a big difference over time.

Water can also help curb hunger and prevent overeating. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Staying hydrated throughout the day helps reduce this confusion. Plus, drinking a glass of water before meals can help you feel fuller, making you less likely to overeat.

That said, water alone isn’t the secret to weight loss — it’s the healthier choices it supports that matter. Think of water as your weight loss ally, keeping you refreshed and energized while you build sustainable habits.

7“Skipping meals speeds up weight loss”

Skipping meals might sound like a quick way to cut calories, but it usually ends up doing more harm than good. While it may help create a short-term calorie deficit, it often backfires with intense hunger later in the day — leading to overeating or reaching for less healthy, high-calorie snacks.

Research supports this. Studies show that skipping meals can actually increase the risk of overeating and weight gain. One study found that regularly skipping dinner was linked to a higher risk of weight gain and obesity [1].

There’s another downside — skipping meals can leave you tired, irritable, and sluggish. When your blood sugar drops, your body craves a quick energy fix — usually in the form of sugary or high-fat foods. Not exactly a recipe for long-term success.

Instead of skipping meals, eat regularly throughout the day. Balanced, nutrient-rich meals and snacks help keep your energy stable. It’s about fueling your body, not depriving it.

8“Fat-free foods are better for weight loss”

It’s easy to think “fat-free” equals healthy or better for weight loss — but that’s not always true. Many fat-free products add sugar, salt, or artificial ingredients to replace lost flavor, making them just as calorie-dense as the full-fat versions — sometimes even more so.

Healthy fats, on the other hand, are essential. Foods like avocados, nuts, seeds, and olive oil contain good fats that help your body absorb key nutrients and regulate hormones. Plus, fats take longer to digest than carbs or protein, helping you feel satisfied longer.

The key is moderation. Healthy fats are nutritious but calorie-dense, so portion control is important. A drizzle of olive oil or a small handful of almonds gives your body what it needs without overdoing it.

9 “The more you sweat, the more weight you lose”

It’s a common misconception that more sweat equals more fat burned. While a sweaty workout might feel great, sweat is just your body’s cooling system – not a sign of burning fat. Any weight lost from sweating is just water and comes back once you rehydrate.

How much you sweat depends on things like temperature, humidity, and genetics. Some people naturally sweat more than others – but that doesn’t mean they’re burning more calories. Real fat loss happens by burning more calories than you consume, not by sweating more.

So, don’t worry if your workout doesn’t leave you drenched. Focus on habits that matter: regular movement, mindful eating, and consistency. Whether it’s a walk, yoga, or strength training, all movement counts – even if you’re not dripping with sweat.

10“You just need to eat less and move more”

This advice sounds simple: eat less, move more, lose weight. Technically, that’s true — but it oversimplifies the process. Weight loss is influenced by many factors: hormones, metabolism, stress, sleep, and even genetics.

For instance, chronic stress raises cortisol levels, which can make it harder to lose fat – especially around the midsection [2]. Poor sleep disrupts hunger hormones, increasing cravings and appetite [3]. Medical conditions like thyroid issues or insulin resistance can also make weight loss more difficult.

The key is a personalized approach that suits your body and lifestyle. That includes a manageable calorie deficit, enjoyable physical activity, and lifestyle changes that support both mental and physical health. Sustainable habits beat rigid rules every time.