By Lizzie Streit, MS, RDN, LD 

If we had a dollar for every time we heard a new weight loss tip, we’d all be rich. Some tips are extreme, like messages to cut out all carbs or consume only juice, while others encourage more realistic change, such as adding more color to your plate or increasing water intake. 

This never-ending stream of weight loss messaging makes it difficult to figure out what advice you should follow versus what you can ignore. That’s where we come in! 

The following list includes weight loss tips you can disregard. Next time you hear one of them touted by an influencer or in the media, remember to take a step back and look at the big picture. While there may be some truth behind these tips, nutrition is never as black and white as some would suggest. 

1 – Fat makes you fat. 

This particular message has been ingrained in our minds for decades. But basic nutrition science, in addition to research that continues to emerge, offers no support for this claim. 

Fat is an extremely important nutrient that helps the body absorb nutrients and create hormones. It should make up 20 to 35% of your daily calorie intake. Thus, consuming fat will not make you fat, unless you go totally overboard. Fat provides more than double the number of calories per gram than protein and carbohydrates, which is why people fear this nutrient. 

2 – Low-carb diets are a must to lose weight. 

Eating low-carb foods has long been a popular technique for quick weight loss, but the popularity of the ketogenic diet and other similar eating patterns has really exploded in recent years.  

Sure, you can lose weight by dramatically reducing your intake of carbohydrates, but it’s also very difficult to maintain this style of eating. Because of this, many people who try low-carb diets may end up going back to their regular eating patterns and regaining any weight they lost.  

What’s more, low-carb diets are certainly not the only way to lose weight. Any style of eating that results in a decreased daily calorie intake that’s less than the amount of energy you burn can lead to weight loss. In fact, studies suggest that both low-carb and low-fat diets can help people lose weight.  

Eating a diet that’s rich in nutritious whole foods, especially plants, and consuming less calories than you need appear to be more important for weight loss than the specific macronutrient composition of the diet.  

However, excess calories from any of the three macronutrients (fats, proteins, and carbohydrates), not just fat, can lead to weight gain. To maintain a healthy weight, aim to eat a nutritious diet that includes all three macronutrients and mostly healthy fats from nuts, seeds, and olive oil. Don’t waste your time unnecessarily worrying that any bit of fat will cause weight gain.  

3 – All calories are created equal. 

The basic principle behind weight loss, that consuming fewer calories than you burn is key to a slimmer waistline, is sometimes taken too literally. Yes, it’s often necessary to reduce calorie intake to lose weight, but the types of foods you eat are equally important. 

If you “cut calories” but still fill up on ultra-processed foods that are high in sugar, salt, and trans-fat, you will not have the same results as someone who chooses fruits, vegetables, lean proteins, and healthy fats. Eating nutritious foods and balanced meals should be your primary focus, not counting every single calorie.  

4 – Eat mostly protein. 

Consuming enough protein is vital to losing weight. Protein promotes satiety, keeping you full for longer, and helps the body burn more calories. However, it shouldn’t be the only nutrient you eat.  

Excess protein contributes unnecessary calories that can end up being stored as fat. Instead of going overboard, focus on incorporating a quality source of lean protein (meat, eggs, or beans) at all of your meals, but don’t forget about non-starchy vegetables, complex carbs, and healthy sources of fat. 

 5 – You have to give up natural sugar, too.  

One of the most common misunderstandings in the nutrition world is that all types of sugar are “bad.” This message completely overlooks the important differences between natural and added sugars. 

Added sugars, like granulated sugar, honey, and high fructose corn syrup, are found in sodas, cookies, candy, and even some “healthy” foods like salad dressings and condiments. Most Americans consume too much of this sugar, and excess sugar intake has been linked to health issues. 

Natural sugars, on the other hand, are found in fruits and milk. These foods contain vitamins and minerals as well as other nutrients, such as fiber in the case of fruits and protein in milk. Therefore, natural sugars are not a concern. In fact, several studies suggest that fruit consumption is adversely associated with weight gain. Moral of the story? Have your fruit and enjoy it too. 

6 – Consuming caffeine will boost metabolism and accelerate weight loss.  

Think that extra cup of coffee will help you shed those extra pounds? Think again. Caffeine consumption has been linked to small boosts in metabolism, but they appear to be inconsistent and only last for short periods of time. This weak association is thus no reason to increase your intake of caffeine in hopes that you will lose weight as a result. 

In addition, consuming caffeine in the form of sugary coffee beverages, sweet teas, and energy drinks will only contribute empty calories that may end up hindering weight loss efforts. 

7 – Exercise is everything. 

While exercise offers many health benefits and can even help you lose weight, it should not be the sole focus of any weight loss plan. Over-exercising can stress the body and won’t make you lose weight any faster than engaging in the recommended amounts of physical activity coupled with healthy eating. 

Plus, focusing too much on exercise can make it less enjoyable and cause you to give it up entirely. Instead of going too hard too often, choose a few activities that you enjoy and make a feasible exercise routine that incorporates them. And remember, both cardio and strength-building exercises are important for maintaining a healthy weight and building metabolically active muscle mass.  

8 – Snacks are off-limits. 

It’s true that mindless snacking can contribute empty calories and may prevent you from losing weight, but healthy snacks can actually boost weight loss efforts. Eating a balanced snack with a source of protein and fat with carbohydrates can help you stay energized and keep your blood sugars stable throughout the day. When incorporated in the right way, healthy snacking can actually prevent you from overeating at meals.  

9 – Weigh yourself every day.  

Another piece of weight loss advice you can ignore is to use a scale daily to monitor your progress. Weight changes from day to day are hardly a good indicator of progress, especially since small fluctuations are normal. Plus, using a scale may actually cause you to lose motivation if you don’t see the numbers you want.  

To track your progress without a scale, try using a piece of clothing to monitor how your body feels in it from week to week and journaling about improvements in sleep, diet, or energy. You can check out this post for more advice on setting and monitoring reasonable weight loss goals. 

10 – Expect to lose X pounds in a certain amount of time. 

If a weight loss program promises that you’ll lose 20 pounds in a week, or any amount of weight in a specific time period, be wary of this advice. How much weight and how quickly a person will lose it is influenced by lifestyle, genetics, height and current weight, physical activity level, and so much more.  

Depending on how much weight you want to lose, it may take longer than you think. But if you consistently eat balanced meals that emphasize lean proteins, whole plant foods, and healthy fats, maintain an exercise routine, and work on your stress levels and sleep hygiene, you will see results. 

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