Top 10 Myths About Fat Loss

When it comes to fat loss, misinformation is everywhere – from social media influencers to well-meaning friends dishing out outdated advice.

It’s easy to fall into the trap of believing quick fixes, extreme diets, or one-size-fits-all approaches. But the truth? Many of these so-called ‘facts’ might just be holding you back from real, sustainable fat loss progress.

Understanding what actually works – and what’s just a fat loss myth – can be the key to building a smarter, more effective strategy to meet your goals. Let’s cut through the noise and uncover the truth behind some of the most persistent fat loss myths.

Can you target fat loss? Sadly, no. Spot reduction is one of the biggest fat loss myths out there. You can do endless crunches or arm workouts, but that won’t magically melt fat from your belly or tone just your arms.

Fat loss happens as a whole-body process, driven by a calorie deficit. Your genetics determine where you lose fat first (and last).

The key? A combination of consistent exercise, strength training, and a balanced diet, not endless reps of one move.

Are carbs bad for fat loss? Not necessarily – carbs are your body’s preferred source of energy! The problem isn’t carbs themselves, it’s overconsumption of processed, sugary foods.

Is sugar bad for fat loss? Refined sugars in cakes and sodas? Not helpful. But complex carbs like whole grains, fruits, and veggies fuel your workouts, support recovery, and keep you feeling full and energised.

Is skipping meals good for fat loss? It might sound logical – eat less, lose more – but skipping meals can actually backfire. Your metabolism can slow down to conserve energy, making fat loss harder, not easier.

Plus, hunger hormones can skyrocket, which can lead to cravings and overeating later. Instead of starving yourself, focus on eating balanced, nutrient-packed meals throughout the day to keep your metabolism humming and your energy levels steady.

Is eating before bed bad for fat loss? The truth? It’s not when you eat – it’s how much you eat that counts. Your body doesn’t suddenly switch to fat-storing mode when the clock strikes 9 pm.

What matters is your total calorie intake across the day. That said, late-night snacking on junk food can push you into a calorie surplus, which can stall fat loss.

If you’re genuinely hungry before bed, a light, protein-rich snack can actually support muscle repair and prevent midnight cravings.

Do calories or kilojoules actually matter? Absolutely – kilojoules are king when it comes to fat loss. No matter how ‘clean’ your diet is, eating more kilojoules than your body uses to function and fuel daily activities and exercise will still lead to fat gain. And consuming less energy than your body uses each day – a calorie deficit – is crucial for fat loss as the body shifts to using stored fat for fuel. That, along with regular exercise, over time leads to fat loss.

That doesn’t mean you need to starve yourself or count every bite obsessively. Prioritise nutrient-dense foods, protein, and fibre to keep you full, fuel your workouts, and make hitting that calorie deficit easier and more sustainable.

Just keep in mind, it can be challenging to accurately determine your exact daily energy expenditure. Be sure to see a nutritionist or dietician to assist with understanding this process.

Think you need to swear off chocolate, pizza, or your favourite comfort food forever to lose fat? Nope! Total deprivation often leads to one thing – a regrettable binge when willpower runs dry.

The truth is fat loss is all about balance of energy in and energy out. If 80-90% of your meals are nutrient-dense, whole foods, there’s room for that slice of cake or Friday night takeaway.

Fat gets a bad rap, but not all fats are created equal. While trans fats and heavily processed foods aren’t healthy options – healthy fats - like those found in avocados, nuts, olive oil, and fatty fish – are essential for hormone production, brain function, and keeping you feeling full and satisfied.

Cutting fats completely can leave you nutrient-deficient and constantly hungry, which isn’t exactly a recipe for success. The key is to utilise the right fats while keeping an eye on portion sizes, as fats are more calorie-dense than protein or carbs.

Is cardio or weight training better for fat loss? They’re both important – but strength training is seriously underrated.

While cardio breaks down fat for energy in the moment, particularly during longer sessions -  weight training builds muscle, which increases your resting metabolic rate. Also, having increased muscle actually helps your body store carbohydrate in the muscle, ready for your next workouts, rather than converting them to fat.

Bonus: the more muscle you build, the easier it becomes to maintain fat loss long-term.

Does drinking water help fat loss? Water is essential for your body to function at its best – it supports digestion, helps regulate appetite, and keeps your energy levels up. But it doesn’t magically ‘flush out’ fat.

Fat loss still boils down using more energy than you consume, from food. That said, staying hydrated can help you avoid mistaking thirst for hunger and keep your workouts strong – which can definitely support your fat loss journey.

If you’ve ever looked in the mirror and felt crushed because you didn’t see an improvement, you’re not alone. But here’s the thing – fat loss isn’t linear.

Your body composition can fluctuate daily due to things like water retention, hormone shifts, your sleep quality and even how much food is in your digestive system. What matters most is the overall trend over weeks and months, not day-to-day changes.

When it comes to fat loss, separating fact from fiction is essential for long-term success. We’ve tackled some of the biggest myths – from the truth about carbs and fats to why you can’t target specific areas for fat loss – and the takeaway is clear: effective fat loss isn’t about quick fixes or extreme rules.

It’s about maintaining a calorie deficit, staying active with a balance of cardio and strength training, nourishing your body with the right foods, and being patient with the process.

By focusing on evidence-based strategies, you’ll set yourself up for sustainable fat loss – no gimmicks needed!