Introduction
Have you ever been told that eating carbs after 7 p.m. will make you fat? Or that skipping meals helps you lose weight faster? If yes, you’re not alone. Misinformation around weight loss myths is everywhere—from social media to well-meaning friends. But believing these myths can sabotage your progress and even harm your health.
In this expert-backed blog, dietitian Roshani Musale from Reform Wellness busts the top 5 most common weight loss myths and shows you what science and real results say instead. If you’re tired of gimmicks and want lasting fat loss the healthy way, this one’s for you.
Myth 1: “Carbs Make You Fat”
What People Think:
Eating carbs like rice, bread, or roti causes weight gain, especially at night.
Reality Check:
It’s not the carbs, but the excess calories and low-quality carb choices (like refined flour or sugar) that cause weight gain.
Expert Insight:
“Complex carbs like brown rice, jowar, oats, and fruits provide fiber and satiety. Eliminating them can lead to cravings and nutritional deficiencies,” explains Roshani.
Real-Life Case:
Rahul, a 35-year-old IT professional, believed that cutting carbs would help him lose weight. Instead, he felt fatigued and experienced cravings. When he reintroduced portion-controlled complex carbs, his energy improved and he lost 4kg over 2 months.
What To Do Instead:
- Include 1-2 servings of whole grains per day
- Avoid sugar, white bread, and fried snacks
- Don’t fear carbs—balance them
Myth 2: “Skipping Meals Helps You Lose Weight”
What People Think:
If you eat less often, you’ll consume fewer calories and lose weight.
Reality Check:
Skipping meals often backfires. It slows your metabolism, increases hunger, and leads to overeating later in the day.
Expert Insight:
“When clients skip breakfast or lunch, they often binge during dinner or snack on high-calorie junk. This actually promotes fat storage,” says Roshani.
Real-Life Case:
Priya, age 29, used to skip breakfast to ‘save calories.’ But she ended up eating fried snacks by evening. With structured meals and snacks every 3-4 hours, she dropped 6kg in 3 months.
What To Do Instead:
- Eat balanced meals with protein, fiber, and good fats
- Add 2 low-cal snacks (fruit, nuts, roasted chana)
- Never skip breakfast — it sets the tone for the day
Myth 3: “You Have to Do Intense Workouts Daily”
What People Think:
Only high-intensity workouts like HIIT or CrossFit lead to fat loss.
Reality Check:
While exercise is important, consistency and overall movement matter more than intensity.
Expert Insight:
“Weight loss is 80% diet and 20% exercise. A brisk walk for 45 minutes daily can yield better results than occasional intense workouts,” Roshani notes.
Real-Life Case:
Meenal, a homemaker, lost 10kg in 5 months by simply walking daily, managing stress, and following a balanced diet.
What To Do Instead:
- Aim for 8,000–10,000 steps/day
- Mix strength training (2x/week) with walking/yoga
- Find an activity you enjoy and stay consistent
Myth 4: “All Calories Are Equal”
What People Think:
If you consume 1500 calories, it doesn’t matter where they come from.
Reality Check:
Your body processes calories from protein, fibre, and sugar very differently. Quality matters.
Expert Insight:
“200 calories from nuts and 200 calories from soda have different metabolic effects. The former nourishes; the latter spikes insulin and stores fat,” explains Roshani.
Real-Life Case:
Siddharth tracked calories using an app but ate mostly packaged protein bars. With Roshani’s guidance, he switched to whole foods and saw visible fat loss in 6 weeks.
What To Do Instead:
- Prioritize nutrient-dense, whole foods
- Avoid empty-calorie items (cola, chips, white bread)
- Use calorie tracking as a guide, not gospel
Myth 5: “Weight Loss Means Starvation”
What People Think:
To lose weight, you need to eat as little as possible.
Reality Check:
Under-eating slows your metabolism, makes you lose muscle, and leads to rapid regain (yo-yo effect).
Expert Insight:
“Sustainable weight loss happens when you nourish your body with enough food, not when you punish it with starvation,” says Roshani.
Real-Life Case:
Sunita followed a 500-calorie crash diet and lost 4kg in 2 weeks — but gained it all back. She later joined the Reform Wellness plan, ate mindfully, and lost 7kg sustainably in 4 months.
What To Do Instead:
- Eat 3 main meals and 2 snacks daily
- Focus on protein, fiber, and hydration
- Follow a plan that feels like a lifestyle, not a punishment
Weight Loss Myths
Q1: Is it okay to eat after 8 p.m.? Yes, it’s more important what and how much you eat, not the time. Small, light meals post 8 p.m. are fine.
Q2: Do detox teas and fat burners help? These are marketing gimmicks. Real fat loss comes from a calorie deficit and healthy habits.
Q3: Should I stop eating rice completely? No! Opt for brown rice or control your portion. Rice is not the enemy — excess is.
Conclusion: Ditch the Myths, Follow Science
Weight loss doesn’t have to be miserable. The key lies in understanding your body, eating mindfully, and busting outdated beliefs. As Roshani Musale says:
“Sustainable weight loss is simple, not extreme. Stop believing in magic tricks. Start trusting your body and nourishing it well.”
Stay tuned for more myth-busting blogs and expert-backed nutrition content from Reform Wellness.
Written by Team Reform