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Don’t Believe These Weight Loss Myths, Warns Sadie Rigby

The fitness trainer gets real about burning fat and building muscle.

FACT CHECKED BY Christopher Roback
Sade_Rigby_sadieactive5
FACT CHECKED BY Christopher Roback

Getting started on your fitness journey can seem overwhelming. After all, there are so many workouts to choose from, and there is conflicting information on the best way to lose weight and burn body fat. Sadie Rigby is a social media influencer and personal trainer and is committed to encouraging a “strong, not skinny” approach to health. In her many viral posts, she attempts to bust common myths so that people can become the strongest version of themself. In a new Instagram post, she busts one of the biggest fitness myths.


Myth: You Need to Do Cardio First to Lose Weight, Then Weight Training

Sade_Rigby_sadieactive3sadieactive/Instagram

Here is the fitness question Sadie gets asked all of the time: Do you need to do cardio first to lose weight and THEN do weight training?

Lifting Weights Boosts Metabolism Even After Your Workout, She Says

Sadie_Rigby_sadieactive1sadieactive/Instagram

The answer is no, she says. “Weight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles.”

It Will Help You Target Fat Loss While Maintaining Muscle

Sade_Rigby_sadieactive2sadieactive/Instagram

“Doing a good amount of weight training helps you specifically target fat loss while maintaining lean muscle,” she continues. “You could run on the treadmill and burn some calories, or you could lift weights and cause your body to burn energy and lean out all day!”

RELATED:What to Eat in a Restaurant for Fat Loss

Cardio, on the Other Hand, Burns Calories

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

Sure, you can blast calories on the treadmill or elliptical. “Doing a lot of cardio burns calories and not necessarily fat,” she points out.

It Can Cause Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“It can also cause loss of muscle. Losing muscle means that as you lose weight, you will continue to have a ‘soft’ physique, not the athletic one you were hoping for. And worse, less muscle means less metabolically active tissue, strength, bone density, and more!” she continues.

Her Suggestions: Make Weight Training Your Primary Focus

Barbel weights in gymShutterstock

“Whatever your goals may be - fat loss, muscle gain, change in physique or just a healthy lifestyle - I would recommend making weight training your primary focus!” she concludes. “It will boost your metabolism, enhance your muscle mass, improve your balance and mobility, increase your bone density, and so much more!”

RELATED: 7 Ways to Accelerate Your Metabolism Naturally

There Are Lots of Benefits to Strength Training

Sade_Rigby_sadieactive4sadieactive/Instagram

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Add Incline if You Do Cardio

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

If you are going to do cardio, like walking, add some resistance by doing so on an incline, which burns more calories than walking fast –- or even running – on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: Strength training is the best workout to maximize fat loss and tone muscles.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Getting started on your fitness journey can seem overwhelming. After all, there are so many workouts to choose from, and there is conflicting information on the best way to lose weight and burn body fat. Sadie Rigby is a social media influencer and personal trainer and is committed to encouraging a “strong, not skinny” approach to health. In her many viral posts, she attempts to bust common myths so that people can become the strongest version of themself. In a new Instagram post, she busts one of the biggest fitness myths.


Myth: You Need to Do Cardio First to Lose Weight, Then Weight Training

Sade_Rigby_sadieactive3sadieactive/Instagram

Here is the fitness question Sadie gets asked all of the time: Do you need to do cardio first to lose weight and THEN do weight training?

Lifting Weights Boosts Metabolism Even After Your Workout, She Says

Sadie_Rigby_sadieactive1sadieactive/Instagram

The answer is no, she says. “Weight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles.”

It Will Help You Target Fat Loss While Maintaining Muscle

Sade_Rigby_sadieactive2sadieactive/Instagram

“Doing a good amount of weight training helps you specifically target fat loss while maintaining lean muscle,” she continues. “You could run on the treadmill and burn some calories, or you could lift weights and cause your body to burn energy and lean out all day!”

RELATED:What to Eat in a Restaurant for Fat Loss

Cardio, on the Other Hand, Burns Calories

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

Sure, you can blast calories on the treadmill or elliptical. “Doing a lot of cardio burns calories and not necessarily fat,” she points out.

It Can Cause Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“It can also cause loss of muscle. Losing muscle means that as you lose weight, you will continue to have a ‘soft’ physique, not the athletic one you were hoping for. And worse, less muscle means less metabolically active tissue, strength, bone density, and more!” she continues.

Her Suggestions: Make Weight Training Your Primary Focus

Barbel weights in gymShutterstock

“Whatever your goals may be - fat loss, muscle gain, change in physique or just a healthy lifestyle - I would recommend making weight training your primary focus!” she concludes. “It will boost your metabolism, enhance your muscle mass, improve your balance and mobility, increase your bone density, and so much more!”

RELATED: 7 Ways to Accelerate Your Metabolism Naturally

There Are Lots of Benefits to Strength Training

Sade_Rigby_sadieactive4sadieactive/Instagram

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Add Incline if You Do Cardio

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

If you are going to do cardio, like walking, add some resistance by doing so on an incline, which burns more calories than walking fast –- or even running – on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: Strength training is the best workout to maximize fat loss and tone muscles.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”


Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

Senior woman with gray hair holding weight machine to balance weight loss screaming proud, celebrating victory and success very excited with raised armsShutterstock

“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.


Myth 1: Hot Workouts Are More Efficient for Weight Loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

The first myth she wants to bust? Hot workouts are more efficient for weight loss. “I know a lot of you guys love this. I'm not trying to take this away from you. If you love it, fantastic. But if we're talking about efficiency and fat metabolism, they're far less effective because the room is so hot,” she explains.

Working Out in Cooler Environments Make You “More Metabolic”

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

She explains that “there is a lot of research that shows us a cooler, colder, ambient temperature, makes us more metabolic,” and activates fat in a way that helps you burn more overall fat. “Hot workouts not only don't burn more fat, but in fact they make your workout far less effective because you are stressing the body from the outside in, which can fatigue us. Meaning we engage in less physical exertion where you want that heat to come from the inside out via physical activity and physical exertion.”

The More Hydrated You Are, the More You Will Detox

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

She also explains that “the better hydrated you are, the better those organs can do their job of detoxifying you. So dehydration is also counterintuitive to fat metabolism, detoxification, hydration and cooler temperatures are going to be far more effective.”

Myth 2: Fasted Cardio Burns More Fat

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.

Here Are the Workouts That Burn the Most Calories

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

She adds that “the fitness techniques that burn more fat are not actually steady state cardio at all,” and instead are resistance training, HIIT training, plyometric training, all of which “burns more calories, more calories when you're doing it, more calories when the workouts are over,” she explains. “Burning fat is a matter of burning through energy stored in the fat cells, so we wanna use more overall energy. We just do, period.”

Myth 3: Carbs and Fat Make You Fat”

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Her next on the “myths and fallacies” list? “That carbs make us fat. Fat makes us fat. This isn't true,” she says. “Now, it is well known that processed junk food can make us fat because it leads to overeating. It has no nutrient content. And yes, it can throw off your biochemistry, your metabolism because it's releasing a ton of insulin and just screwing up your metabolism, which is connected to, in large part, based upon your hormone balance. So these foods throw your hormone balance out of whack.”

Instead, Eating in a Calorie Surplus Makes You Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Overall calories determine your weight. And as I've said, many times, health and weight don't inherently intersect. We want them to,” she says. For example, an avocado has lots of healthy fat, “micronutrients, the vitamins in the minerals, it's really healthy food. It's also a calorie dense food, an energy rich food. If you eat too many avocados, no matter how many nutrients they have, you'll store the excess energy in them as fat,” she points out.

Avoid Diets But Cut Out Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“The ultimate goal of weight loss, having nothing to do with counting macros, having nothing to do with going carb free, having nothing to do with cutting out fats,” she says. “Do I want you eating great quality food? Of course I do. I want you to cut out the processed flour, those refined grains, the white sugar.”

Myth 4: Food Timing

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Lastly she tackles food timing. “I'm sure you guys have heard, ‘Don't eat at night. Don't eat in the morning. Eat small meals all day. Eat one meal a day. OMAD fast.’ It just, it doesn't stop, right? Food timing and weight loss, it's not connected. It isn't, it's not connected.”

She Eats for 12 Hours and Fasts for 12

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

The only way timing is really related to weight loss is “if you skip meals,” she says. “It can cause overeating. So the food timing impacts your calorie consumption. That is the only relation, the only one to food timing really.” She herself eats every three and a half hours, usually fasting for 12.

New diet restriction and stress concept. Portrait of young frustrated woman with a green measuring tape around her mouth isolated gray background. Human face expression emotion. Healthy lifestyle
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

There are so many diets, weight loss strategies, and lifestyle plans being touted by experts, influencers, and weight loss warriors sifting through all the information can be overwhelming and downright confusing. Unfortunately, there are lots of weight loss claims that are downright false, according to nutritionists. Here are 20 weight loss myths debunked by Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest, and Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table.


Myth 1: Exercise Is the Key to Weight Loss

Man running on treadmill during medical test and medic in white uniformShutterstock

“While exercise is great for heart health and great for mood, the research does not support that it is the magic bullet for weight loss. In fact, the research states that it has an impact on weight maintenance – keeping off those pounds – rather than losing them,” explains Gomer.

“I believe that a few things are at play here. For many, exercise can increase hunger because the body is trying to keep homeostasis (all things even), and when calories are burned, appetite hormones can be raised. There is also a psychological component of working out hard, so I deserve to eat a treat.”

Myth 2: All That Matters for Weight Loss Is Calories In Vs. Calories Out

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

“All that matters for weight loss is Calories In/Calories Out, so to lose weight, eat less and exercise more. It’s just a numbers game,” is a total myth, says Gomer. “That would be a true statement if we were the bank. This means you make a deposit/you take a withdrawal. You know exactly what those results will be. The difference between a bank and a human is that we are complicated physiological beings. Our bodies do not treat calories as the same units of energy when we eat, and certainly, we don’t respond to food in the same way,” she says.

Gomer says to think about 100 calories of broccoli, salmon, bread, candy, and orange juice. “Individuals can have extremely different reactions to 100 calories of these foods. Based on those reactions, it will make it easy or impossible to eat a meal that will encourage weight loss. While calories may matter, they are not all going to have the same effect on our weight loss goals,” she explains.

Myth 3: My Inability to Lose Weight Is Genetic

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

“Everyone in my family is overweight, so my inability to lose weight is genetic,” is another myth you shouldn’t believe, says Gomer. “While genetics may play a very small role in a person’s ability to lose weight, they say that genetics loads the gun – BUT – lifestyle pulls the trigger,” she points out.

“This means that a person’s lifestyle is the key to their weight loss success – not their parents. Chances are, you were raised accustomed to eating certain foods in a certain way and manner. Those foods we grew up with and how our family used foods on a day-to-day basis (including what foods, when, and how) make more of a case to the eating familial history being repeated into adulthood. If we were given food as a reward or denied as punishment, the habit of using food can stick with us and create weight loss barriers into adulthood.”

Myth 4: Moderation Is the Key to Losing Weight

Contrasting large and tiny food portions of SpaghettiShutterstock

“Moderation is the only way weight loss can work” is simply not true, Gomer maintains. “Moderation almost never works. Before Big Tobacco took control of processed foods in the 1980s, we ate real foods. After Big Tobacco applied the Addiction Business Model to processed foods, millions of people were no longer eating real food. They were eating addictive food-like substances,” she said.

Myth 5: Food Isn’t Addictive. Just Eat Less

sugar cubes on black backround. Sugar is unhealthy nutrition and leads to obesity, diabetes, dental careShutterstock

“Food isn’t addictive. We need it to live. Just eat less,” is another myth that needs to be busted, says Gomer. “Research clearly shows evidence of addictive substances that have been intentionally placed in foods to hijack our brain chemistry. They include sugar, which hits the dopamine response; flour, which hits serotonin; gluten, excessive salt, and dairy, which are opiates; processed fats, which hit the cannabis response; and caffeine, which hits dopamine. All the other additives may also produce addictive responses in our brains,” she explains.

Myth 6: Protein Bars, Shakes, Meal Replacements, and Supplements Will Help Me Lose Weight

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

No, processed, packaged junk foods like protein bars, shakes, meal replacements, and supplements won’t help you lose weight. “All these types of foods are processed foods. From 1970 to 1997, a pound of processed foods per person per day, a 37% increase, proved that neuromarketing is effective, and it has led to epidemics of diabetes, obesity, heart disease, stroke, cancer, memory loss, and learning disabilities,” she says.

“Protein bars and shakes are marketed as weight loss helpers. They are the opposite. In many cases, they are loaded with sugar, artificial sweeteners, additives, and other addictive substances. We are sold by marketing, but many bars are really dressed-up candy bars.”

Myth 7: Eating Fat Will Make Me Fat

Oil,Cooking,Oil,Synthetic,fatShutterstock

“Fat will make you fat. Avoid all fat when possible” is a rule you should never follow. “Yes, some fats are a real weight loss nightmare. The worst offenders are the highly processed vegetable seed oils, which do, in fact, cause inflammation and poor health outcomes,” says Gomer. Fats to avoid?

“Avoid processed vegetable seed oils below as much as possible (at least when cooking at home) because they are horrible for health. These industrial oils raise our omega-6-to-omega-3 fatty acid ratios, which can harm the heart and the gut. These seed oils are unstable, oxidize easily, and contain harmful additives. They are derived from GMOs (Genetically Modified Crops). When these oils are repeatedly heated, even more toxic byproducts are created. They also aggravate the gut by being pro-inflammatory and can be responsible for bloating/gas symptoms. Look at the ingredient list on the package and see if they are lurking there,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Myth 8: You Need Willpower to Lose Weight

Choosing between apple and donutShutterstock

If you are thinking, “All I need is more willpower, and I will lose weight,” think again. “The frontal lobe, which has rational thoughts and acts normally, knows when and how to stop or avoid eating unhealthily. However, processed foods produce neuro-stimulation, and the limbic system takes over by stressing and creating an inability to stop rational thinking and then using the food as a drug,” says Gomer.

Myth 9: I Need to Try Harder to Lose Weight

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

And, if you are thinking: “I need to try harder to lose weight. I’m just weak-willed,” you should also do a reset. “Food neuromarketing creates powerful stimulation. One of the most powerful stimulations is availability. Constant exposure and availability to highly processed and addictive food at home, at work, while traveling (think rest stops), vending machines, food outlets, and social situations. The barrage of food constantly queues the addictive behaviors that make the frontal lobe unable to cut the brakes and make healthy decisions,” Gomer says.

Myth 10: I Can’t Lose Weight Because I Eat too Much

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

If you think you can’t lose weight because you just eat too much, you are wrong. “Overeating is the old paradigm. The new thinking around overeating is food addiction,” says Gomer. Instead of defining overeating as a lack of willpower or gluttony, they haven't yet hit rock bottom, exercise, and just figure out your calories in / calories out, and plain self-sabotage, she suggests looking at food addiction for what it is – “we have the wrong diagnosis, dieting is a horrible, destructive mismatch, people need a lot of support (much more than they are currently given), these people have cognitive impairments and kidnapped mirror neurons because of their food addiction,” she continues.

“Neuro-marketers stress you to make you crave and buy addictive food. We need to fight back and release the hold on our brains by protecting and restoring our mirror neurons, by not letting stress hit our limbic system, and by keeping our frontal lobe from rational, healthy thought. The shift can be made to take our brain chemistry back and own our hope, control, and behaviors around food, but it needs to be done in a community support system that provides calm and loving energy.”

Myth 11: The Scale Is the Best Way to Measure Progress

Female leg is stepping on white scales at homeShutterstock

Many people use the scale to measure progress, but it might not be the best way, explains Gomer. “The scale is one measure, but it has its limitations,” explains Gomer. “Getting on the scale provides the weight of the moment. That weight includes fat, muscle, and fluid. Many things can influence those numbers – especially the fluid part. So extra exercise – some stress (albeit positive) for the body – can cause the scale to go up a bit. Eating a carb-heavy / salty meal – can also cause a weight shift up. Relying on the scale for real feedback can be very misleading. It’s one measure but so are how clothing fits and how a person is feeling to determine if their weight loss is going in the right direction.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Myth 12: If I Balance My Hormones, I Will Lose Weight

Portrait of stressed young housewife in modern kitchenShutterstock

All I need to lose weight is to balance my hormones. Yes and No. While hormones do play a significant role in weight loss success or struggle, it’s not the only factor.

Myth 13: If I Follow Someone Else’s Diet and Exercise Routine, I Will Get Their Results

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

Another myth that you need to know about? “If I follow an influencer or friend’s exact diet and exercise routine, I will get their results,” she says. “We never know exactly what a person eats day to day or how they exercise. Their genetics, their lifestyle, and their ability to stay consistent may be totally opposite from yours. So don’t follow one person’s routine – create one for yourself that helps you – and is sustainable for you. Getting help with that plan is awesome – but make sure it’s individually crafted for you. Your lifestyle, your health, your challenges, and your goals.”

Myth 14: Intermittent Fasting Is the Best Way to Lose Weight

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Intermittent Fasting isn’t necessarily the best way to lose weight, says Gomer. “While intermittent fasting may be a valuable tool for some, it is a weight loss nightmare for others. I have seen clients naturally adopt an eating window and do well – as happens for them organically – whereas others try to force fasting or struggle with it – and it can lead to very disordered eating. I would say that Intermittent Fasting is not a myth for weight loss success, but I would say that it is not optimal for all,” she says.

RELATED:10 Reasons to Start Walking for Easy Weight Loss

Myth 15: You Have to Eat Less Than 1,200 to Lose Weight

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No, you don’t have to eat less than 1,200 calories per day to lose weight. “Many of my clients believe that the lower their calorie intake, the better their weight loss results will be. The reality is that the number of calories a person needs to achieve weight loss depends on a variety of factors, including age, height, gender, weight, muscle mass, activity/ exercise levels, sleep, and stress,” explains Gomer.

Health issues and any medications can also make a big difference. “A person’s metabolic health and metabolic flexibility need to be accounted for. That’s why different people can lose very differently on the same caloric intake. All these factors create a different caloric need and goal for weight loss based on the individual, and that number may not be the same day to day.” It also depends on what makes up those calories, for example, the nutrition density and what kind of calories they are.

“Are they going to increase insulin or balance hormones? So, always trying to eat less and less and counting calories many times leads to undereating and then overeating in response to the restriction. The answer is less than 1200 calories may work for some, but not most. And if those 1200 calories create restriction/under-eating, then sustainability is impossible, and overeating is around the corner, which is the biggest block for weight loss goals,” she adds.

Myth 16: Is Something Is “Free From” It Is Healthy

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Taub-Dix urges you to be careful of the term “free from” on food labels. “‘Free from’ is commonly used on the front of product labels to tell you what the food does not contain, but just because an ingredient, like gluten, is eliminated, that product isn't necessarily healthy,” she explains. “For example, a food free from gluten could be laden with sugar, salt, additives and preservatives – not what you might consider to be ‘free.’”

Myth 17: Don’t Eat Foods with Ingredients You Can’t Pronounce

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We’re often told not to eat foods with ingredients we can’t pronounce. “As far as pronunciation goes, some ingredients are listed by their chemical name instead of a common name,” Taub-Dix points out. “The ascorbic acid that might sound scary is merely the chemical name for vitamin C, a nutrient you might otherwise welcome.”

Myth 18: Avoid All Processed Foods

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Some people are told not to eat “processed foods,” but that advice is “wrought with confusion,” according to Taub-Dix. “If you brought a carrot home from the farmer's market and washed it, peeled it, and steamed it…you processed it,” she says. Highly processed foods, on the other hand, could contain excessive amounts of calories, fat, sugar, and sodium, and perhaps be void of value. “If you're trying to eat more carefully, choosing foods that are minimally processed is the way to go. Reading food labels can help you make better choices,” she adds.

Myth 19: Only Shop the Perimeter of the Store

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We’re often told to just shop the perimeter of the store, but Taub-Dix points out that this is misinformation. “You should also ‘make the most of the middle,’” she says. “This is where you can find whole grains, nuts, beans, and other valuable foods.”

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

Myth 20: Sugar Is the Only Ingredient You Need to Pay Attention To

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If you are only scanning an ingredient list for the word “sugar,” you are going about it all wrong. “Sugar could be the master of disguise. It’s important to pay attention to where sugar and its aliases, appear on the ingredient list. The higher to the top, the likelihood of sugar appearing in greater quantities within the food. And remember that just because you’re not seeing the word S-U-G-A-R, it doesn’t mean your food doesn’t contain sugar, as in organic cane juice,” says Taub-Dix.

💪🔥Body Booster: Avoid processed vegetable seed oils below as much as possible (at least when cooking at home) because they are horrible for health.

Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


No Fat Burners

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Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

tara_collingwood6dietdivatara/Instagram

Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

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Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

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Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

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“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

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Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

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“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

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“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

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“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

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“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@dr.jennale

5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

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I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

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Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.