Truth Over Trends: Weight Loss Myths You Should Leave Behind

by Tara Sallee MS, RD, LD

 
Shedding weight is tough, even with all the stars aligned—but add in a friend’s tip or internet advice, and it’s a whole new challenge. Obesity is a growing concern in today’s world, linked to serious health risks like high blood pressure, heart disease and diabetes. For many, the desire to lower these risks is a strong incentive to work toward a healthier weight. Still, unfortunately, this pursuit is often overshadowed by widespread weight loss myths that can mislead and hinder progress.
 
Below, we debunk some of the most common weight loss myths and share tips to help you improve your well-being while fostering a healthy relationship with food.

1. XYZ diet works: Fad diets work for many people, but not for long. These diets are rarely sustainable for the long haul, plus many have food rules that cost you the joy of eating. Consider asking yourself, “Can you do this diet long term?” – as in forever. If the answer is no, move on. The tried-and-true way of losing weight and keeping it off is not a diet. It’s a form of healthy habits: eating a balanced diet, exercising regularly, and adequate sleep.
2. Exercise outweighs eating habits: You cannot outrun a bad diet. Yes, movement is crucial. However, it's time to reconsider if you’re solely counting on the gym to shed the weight. Exercise helps create a calorie deficit, but many fall into the trap of 'rewarding' their efforts with extra calories, undoing their hard work. A helpful guideline to remember is the 80/20 rule: 80% nutrition and 20% movement.
3. Cut carbs to lose: Whoever vilified this food group needs to be held accountable. Carbohydrates are important. They’re the main energy source for both the brain and the body. The key isn’t cutting them out entirely but understanding portion sizes. Too much of a good thing for any food item can backfire. Therefore, it’s good to remember that while high-protein diets are often hailed as the best for weight loss due to their role in keeping you full and supporting muscle, they work best when paired with smart, portion-controlled carbs. The winning equation is to build your meal with ¼ of the plate carbs, 1/4 protein and half with fruits and veggies.
4. Greatly reducing calories will get you your results: First, your body requires a certain number of calories to maintain basic body functions. Eating well below our daily requirement can hinder weight loss by slowing metabolism, and making it harder to reach your long-term goals. Not to mention, restricting calories can lead to an inadequate intake of essential nutrients, impacting overall health and energy levels. A moderate calorie deficit is essential to lose weight, however, that’s where a registered dietitian can provide an appropriate calorie level for your individual needs and goals.
5. Eating at night can make you gain: If you’re hoping for praise and approval for the 'no eating after 7 p.m.' rule, you might be looking in the wrong place. It’s not the timing that causes weight gain; it’s the choices and the portions of these that can set you back. Take a moment to check in with yourself: is your nighttime snacking driven by genuine hunger or simply out of habit? If it’s the latter, you may need to shut down the kitchen and crawl into bed.

 
If you're looking for personalized advice on nutrition trends or wondering how to kick-start your health and wellness journey in 2025, our team of Hy-Vee registered dietitians is here to help. Contact our Discovery Call Center at [email protected] or call (515) 695-3121 to schedule your complimentary Discovery Session today.
 
Strawberry Banana Performance Inspired Smoothie Bowl
Serves 2
 
All you need:
1 banana, peeled and frozen
1 scoop Vanilla bean Performance Inspired Performance Whey Protein
1 (5.3 oz.) Too Good Zero Sugar Madagascar Vanilla yogurt
1/2 cup sliced strawberries
2 tbsp. Hy-Vee sliced almonds
1 tsp. chia or hemp seeds
Additional toppings, as desired
 
All you do:

1. Blend a banana, whey protein powder and yogurt until smooth. Pour into two bowls.
2. Top with sliced strawberries, almonds, and chia seeds. Add additional toppings as desired.

 
Source: https://www.hy-vee.com/discover/recipes/strawberry-banana-performance-inspired-smoothie-bowl
 
The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the paid support of our sponsors: Too Good Zero Sugar Yogurt, Performance Inspired, and Fairlife Core Power.