5 (more) myths you may wish were true – but aren’t

6“Drinking more water will help you lose weight”

Drinking water is incredibly important for your health – but if you’re hoping it will directly burn fat, you might be disappointed. While staying hydrated won’t magically melt away pounds, it does play a supporting role in weight loss by encouraging good habits.

For starters, swapping sugary options like fizzy drinks or juice for water is a great way to cut empty calories. A single can of fizzy drink can contain around 150 calories, depending on the brand – and if you’re drinking several a day, those calories add up fast. Replacing them with water can make a big difference over time.

Water can also help reduce hunger and prevent overeating. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. By staying hydrated throughout the day, you’re less likely to confuse the two. Plus, drinking a glass of water before meals can help you feel fuller, so you’re less tempted to overeat.

That said, water alone isn’t the secret to weight loss – it’s the healthier choices it supports that count, like cutting back on high-calorie drinks and managing portions. Think of water as your weight loss ally, keeping you refreshed and energised while you focus on building sustainable habits.

7“Skipping meals speeds up weight loss”

Skipping meals might sound like a quick way to cut calories, but it often ends up doing more harm than good. While skipping a meal may help you create a calorie deficit in the short term, it usually backfires by leading to intense hunger later in the day. That’s when cravings hit hard – and it’s all too easy to overeat or reach for less healthy, high-calorie snacks.

Research backs this up. Studies show that skipping meals can actually increase your risk of overeating and weight gain. For example, one study found that regularly skipping dinner was linked to a higher chance of gaining weight and developing obesity [1]. So, while skipping meals might seem like an easy solution to cut calories, it’s not the most effective or sustainable approach.

There’s another downside too – missing meals can leave you feeling tired, irritable, and sluggish. When your blood sugar levels drop, your body craves a quick energy fix, often in the form of sugary or high saturated fat foods. It’s not exactly a recipe for long-term success.

Instead of skipping meals, focus on eating regularly throughout the day. Balanced, nutrient-rich meals and snacks can keep your energy steady. It’s about nourishing your body, not depriving it.

8 “Fat-free foods are better for weight loss”

It’s easy to assume that ‘fat-free’ automatically means healthier or better for weight loss, but unfortunately, it’s not that simple. Many fat-free products compensate for the missing fat by adding sugar, salt, or artificial ingredients to improve flavour. As a result, they can sometimes be just as calorie-dense as their full-fat counterparts – and often less satisfying.

Healthy fats, on the other hand, play a vital role in keeping you feeling full and energised. Foods like avocado, nuts, seeds, and olive oil contain good fats that help your body absorb key nutrients and support hormone regulation. Plus, fats take longer to digest than carbs or protein, which means they can help you feel satisfied for longer.

The key is moderation. While healthy fats are an important part of a balanced diet, they’re also calorie-dense, so keeping an eye on portions is important. A drizzle of olive oil over your salad or a small handful of almonds as a snack is enough to give your body the benefits it needs without increasing your overall calories too much.

9 “The more you sweat, the more weight you lose”

It’s a common misconception that sweat equals fat loss. While a sweaty workout can feel satisfying, sweating is simply your body’s way of cooling down – it has nothing to do with directly burning fat. Any weight you lose from sweating is just water weight, which comes right back as soon as you rehydrate.

Sweat levels can vary depending on factors like temperature, humidity, and even genetics. Some people sweat more than others, and that doesn’t mean they’re working harder or burning more calories. Real fat loss happens when your body burns stored energy (fat) by creating a calorie deficit – and that’s not something you can measure by the amount you sweat.

So, don’t stress about how much you’re sweating during a workout. Instead, focus on the habits that truly matter: regular movement, mindful eating, and consistency. Whether it’s a brisk walk, a yoga session, or weightlifting, all movement counts – even if it doesn’t leave you dripping in sweat.

10“You just need to eat less and move more”

At first glance, this advice sounds like common sense: if you consume fewer calories and increase your activity levels, you’ll lose weight. And while it’s technically true, it doesn’t mean that we shouldn’t pay attention to other factors, too. Weight loss is about more than just numbers – your hormones, metabolism, stress levels, sleep quality, and even genetics all play a part in how your body responds.

For example, chronic stress can increase cortisol levels, making it harder to shed weight, especially around the waist [2]. A lack of sleep disrupts hunger hormones, leading to stronger cravings and a bigger appetite [3]. And let’s not forget that some people may have underlying conditions, like thyroid issues or insulin resistance, which can affect how their body processes food and stores fat. If you’re struggling with unexplained weight gain or difficulty losing weight, it’s always worth speaking to your GP to rule out any underlying medical issues.

The key to sustainable weight loss is creating a personalised approach that works for your body and your lifestyle. This means finding a balance that includes a calorie deficit, regular physical activity you enjoy, and lifestyle changes that support your mental and physical health. It’s about building habits that you can stick with for the long term, rather than trying to force your body into a rigid, one-size-fits-all formula.