The Biggest Myths About Weight Loss That Hold People Back

Ever started a weight loss journey only to stumble on the first “cheat day”? Yeah, you’re not alone! One of the biggest weight loss myths that derail progress is the belief that you have to be perfect on a diet. People often think, “If I’m on my diet, I’m good; if I’m off, I’ve failed.” This mindset can cause a full collapse when they have something like a kebab or cheeseburger, leading to guilt spirals where they give up altogether. That’s where the whole “falling off the bandwagon” concept comes into play.

Here’s the thing—eating that cheeseburger doesn’t make you bad. In fact, your body might even appreciate it! One meal doesn’t undo all the work you’ve put in. It could replenish some carbohydrates, reduce diet fatigue, and get you back on track the next day with renewed energy. So, instead of seeing your food choices as “good” or “bad,” understand that balance is key. Tomorrow, you’re back on track, and your body is better for it. You’ve fueled your muscles, and now you can keep moving forward without that heavy diet fatigue dragging you down.

Key takeaways:

• Avoid the “all or nothing” mentality.
• One “off” meal doesn’t destroy your progress.
• Your body can use that extra fuel for better recovery and performance.

The information for this article is largely based on a conversation between Dr Mike Israetel and entrepreneur Steven Bartlett that you can see in the video above.

Losing Weight Isn’t the Same as Maintaining It

Here’s another myth that keeps people spinning their wheels: People often think that the method to lose weight is the same as the one to maintain it. Spoiler alert—it’s not. Losing weight requires more focus and control over your food intake, but maintaining that weight? That’s where things need to adjust.

Many people think they need to stick to a super healthy, clean eating plan forever. No ice cream, no crisps, no treats—ever. That’s not just unrealistic; it’s a recipe for burnout. You might stick to it for a while, but eventually, you’ll crack. And what happens then? You dive into ice cream, cheeseburgers, and crisps, feeling like you’ve failed, and the weight you lost creeps back.

Maintenance, on the other hand, is much more forgiving. Once you’ve hit your target weight, allow yourself to ease up a little. You don’t need to diet forever—throw in some balance! As a rough guide, every few months of dieting should be followed by at least two months of maintenance where you can enjoy some “off-plan” foods in moderation. That way, you can enjoy life without losing control, keeping both your body and mind healthy.

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Is It 80% Diet and 20% Exercise? Well, Sort of!

You’ve probably heard the saying, “Weight loss is 80% diet and 20% exercise,” right? It’s often tossed around like gospel, and guess what? It’s pretty accurate—but let’s break down why.

Diet controls the majority of your calorie intake, and making changes to your eating habits is usually the easiest way to create a calorie deficit. Exercise, while crucial for overall health and fitness, doesn’t burn nearly as many calories as most people think. Take running, for example. Running a mile burns around 100 to 150 calories, depending on your size. Compare that to the 300 calories in a single doughnut—suddenly, that extra bit of cardio doesn’t seem so impactful.

The point is, exercise alone won’t outdo a bad diet. A little physical activity helps, sure, but trying to run off those extra calories from junk food? That’s a losing battle. So, instead of killing yourself with excessive cardio, it’s smarter to clean up your diet first. Cut down on junk food, add in healthy, filling foods, and you’ll see far bigger gains (or losses, in this case).

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Why Cardio Isn’t the Magic Bullet for Fat Loss

Many people jump on the treadmill thinking it’s the golden ticket to fat loss. Yes, cardio is great for heart health and burns calories, but it isn’t the end-all-be-all for weight loss. People often overestimate how many calories they burn during cardio sessions, and if you’re not careful, you could end up eating more afterward because you think you’ve “earned it.”

The reality is that cardio burns relatively few calories compared to what you consume, and if your diet isn’t controlled, you’ll struggle to see results. For example, if you run three miles and burn around 300 calories, you’ve burned off a single doughnut. If you keep this mentality of “exercise to burn off food,” you’ll feel like you’re always playing catch-up.

Instead, combine regular, moderate physical activity with a balanced diet. This way, your calorie intake is in check, and the exercise becomes a bonus rather than a necessity to offset overeating.

Is Building Muscle a Secret Weight Loss Hack?

Some people believe that building muscle will magically turn them into calorie-burning machines, but it’s not that simple. Muscle does burn more calories than fat, but not by much. You won’t suddenly start melting away pounds just because you’ve hit the weight room.

That said, muscle is still super important. While it won’t drastically increase your daily calorie burn, it will improve your body composition, making you look leaner and fitter. Plus, muscle is essential for overall health, functional strength, and metabolic function, all of which are crucial for maintaining weight loss and keeping you in shape long-term.

So, should you focus solely on cardio or strength training? It’s a combination of both that’ll give you the best results. A moderate to high level of daily activity—whether that’s walking, dancing, or weight training—combined with a controlled diet, is the winning formula for long-term health and weight management.

Conclusion: Myths About Weight Loss Game

Losing weight is tough, but what makes it harder is falling for common myths that sabotage your efforts. The key to long-term success lies in balance, not perfection. Don’t beat yourself up over a cheeseburger—embrace it as part of a balanced life. Focus on realistic goals, allow yourself maintenance periods, and combine a healthy diet with an active lifestyle. Above all, remember that weight loss isn’t about quick fixes but sustainable habits that lead to a healthier you!

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