Five Common Weight Loss Myths That Could Be Ruining Your Diet, According to Experts

Published on December 17, 2025

By: Tuhin Sarkar

There are many weight loss myths that can hinder your progress, especially with so much misleading advice online. A nutrition expert has revealed five weight loss myths that could be holding you back. These myths, which have gained popularity through social media and other platforms, lack scientific backing but are widely believed. For example, some people still think skipping meals boosts weight loss, or that carbs eaten after 6pm cause weight gain. However, nutritionists like Kevin Greene, Medical Scientist and Nutritionist, warn that such myths can make weight loss even more difficult. They lead people to make poor choices, become frustrated, and even abandon their fitness goals. In this article, we’ll take a closer look at these damaging weight loss myths and learn how to avoid them, setting you up for success in your health journey.

Myth 1: Skipping Meals Boosts Weight Loss

One of the most common weight loss myths is that skipping meals will help you shed pounds. Kevin Greene, a medical scientist and nutritionist, strongly advises against this approach. Skipping meals can cause your metabolism to slow down. Your body tries to conserve energy when it doesn’t get regular nourishment. This could lead to overeating later in the day, making it harder to lose weight. Eating regular, balanced meals throughout the day supports metabolism and helps you feel full, reducing the risk of overeating. For effective weight loss, consistency is key, and a regular eating schedule is vital to maintain a healthy metabolism.

Myth 2: Carbs After 6pm Cause Weight Gain

Many people believe that eating carbs after 6pm will cause weight gain, but Greene explains that this is simply not true. The timing of your carbohydrate intake is less important than your total daily intake. Your metabolism doesn’t suddenly switch off at night, so the idea that carbs eaten after a certain hour automatically turn into fat is flawed. What matters most for weight loss is your overall nutrition and the quality of your meals throughout the day. Focusing on balanced meals rather than obsessing over the time of day will yield better, long-term results for managing your weight effectively.

Myth 3: All Calories Are Equal

Not all calories are created equal, and Greene stresses this point when discussing weight loss. The source of your calories matters just as much as the number of calories consumed. Protein, for example, plays a crucial role in weight management. It requires more energy to digest, helping your body burn more calories. Additionally, protein supports satiety and helps preserve lean muscle mass while losing weight. Research has shown that 100 calories from protein affects your body very differently than 100 calories from simple sugars. To support healthy weight loss, focus on nutritionally balanced meals rich in high-quality protein and essential amino acids.

Myth 4: Weight Loss Requires Intense Exercise

Many people believe that losing weight requires intense, exhaustive exercise, but Greene explains that this isn’t necessarily true. NHS guidelines recommend 150 minutes of moderate activity each week, which can be achieved through light, consistent exercise like walking. When paired with a healthy diet, light and regular exercise typically provides more sustainable weight loss results than intense workout regimens. Walking for 30 minutes each day combined with proper nutrition is often more effective for long-term weight management than exhausting gym sessions with poor eating habits. It’s consistency and quality that count the most, not the intensity of the exercise.

Myth 5: Detox Diets Remove Fat

Detox diets have become popular, with many people turning to juice cleanses or teas in hopes of shedding fat quickly. However, Greene emphasizes that detox diets don’t actually target fat loss. Your body is already equipped with highly efficient systems—your liver and kidneys—that filter and remove toxins naturally. While detox diets may cause temporary weight loss through water loss or reduced calorie intake, they don’t burn fat or support long-term weight loss. In fact, many detox programs lack the high-quality protein needed to preserve muscle mass, which is essential for healthy weight loss. Real, lasting results come from consistent, healthy eating habits, not temporary fixes.

Conclusion: Debunking Weight Loss Myths for Long-Term Success

It’s easy to fall for weight loss myths, especially when they’re shared widely on social media. But understanding the truth behind these misconceptions is crucial for achieving long-term success. Skipping meals, obsessing over carb timing, and falling for detox diets won’t get you the results you’re hoping for. Instead, focus on balanced nutrition, regular meals, and consistent exercise. This approach not only supports weight loss but also helps you maintain a healthy metabolism and muscle mass. By breaking free from these myths, you can create lasting habits that will help you achieve your health and fitness goals.