Want to lose weight for real? Stay away from these dieting myths

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Many people set weight-loss goals by defining a target weight and a timeline, such as losing 5 kilograms over one to three months. While goals can help improve the chances of success, experts say healthy weight loss usually depends on following a few basic principles: reducing daily calorie intake, exercising regularly, getting adequate sleep and avoiding common misconceptions about dieting.

Health experts warn that relying on ineffective or misleading weight-loss advice can not only waste time but also harm overall health. Based on information from health and medical outlet Healthline and other sources, here are some of the most common diet myths — and the facts behind them.

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Myth 1: Lower-calorie foods are always the better choice

Checking calorie counts can be useful, but nutrition experts say it is even more important to look at the overall nutritional profile of a food.

Two foods with the same number of calories can affect the body very differently depending on their contents. Foods that are high in protein, fiber and vitamins and lower in refined carbohydrates, added sugars and saturated fat are generally better choices.

For example, if both contain 150 calories, a soy-based drink rich in protein is likely to provide longer-lasting satiety and more nutritional benefits than a slice of roll cake.

Myth 2: Strength training will make your body bulky

Aerobic exercise helps burn calories and body fat, while strength training builds and maintains muscle mass. Experts say both forms of exercise are important for achieving healthy weight loss and a toned physique.

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A balanced workout routine may include aerobic exercise as a warm-up, followed by resistance training and ending with additional cardio.

Many women worry that strength training will lead to excessive muscle growth, but experts note that the level of training required to develop a bodybuilder-like physique is far beyond what most people do during ordinary fitness routines.

Myth 3: You can reduce fat in specific body parts

Many online workout videos claim to target fat loss in areas such as the abdomen, thighs or arms. However, experts say "spot reduction" is largely a myth.

Without medical procedures such as liposuction, it is not possible to selectively remove fat from one part of the body. Weight loss occurs when the body burns more energy than it consumes, leading to a reduction of fat stores throughout the body.

While exercises targeting a specific area can strengthen and enlarge the underlying muscles, they do not necessarily reduce fat in that particular region.

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Myth 4: As long as you exercise, you can eat whatever you want

Exercise is important, but experts stress that physical activity alone is often not enough to achieve meaningful weight loss.

Most people gain weight because they consume more calories than they burn, making dietary changes essential. Unless a person's calorie intake is already below their basal metabolic rate, improving eating habits is usually necessary.

Experts recommend determining one's basal metabolic rate through body-composition testing and creating a modest calorie deficit of about 100 to 200 calories per day, while combining it with roughly an hour of vigorous exercise.

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Myth 5: Snacks should be avoided completely

Many dieters believe snacks must be eliminated entirely, but healthy snacks can actually support weight management by increasing satiety and making a diet easier to maintain.

According to the British Heart Foundation, completely giving up favorite foods can make it harder to stick with a healthy eating plan over the long term.

Nutritious snack options include fiber-rich vegetable sticks, low-glycemic fruits such as strawberries and apples, and nuts that provide heart-healthy unsaturated fats.

Frequently asked questions

Q: Does skipping meals help you lose weight faster?

Not necessarily. While fasting or skipping meals may lead to short-term weight loss, much of the loss can come from water and muscle mass. Over time, this may lower the body's metabolic rate and make it more difficult to maintain weight loss.

Q: Do carbohydrates always cause weight gain?

No. Carbohydrates are the body's primary source of energy. The issue is excessive consumption, especially of refined carbohydrates such as sugary foods, white bread and processed snacks. Complex carbohydrates found in whole grains, legumes and vegetables can be part of a healthy diet.

Q: Does eating at night automatically lead to weight gain?

Not necessarily. Total calorie intake and overall energy expenditure play a larger role in weight gain than meal timing alone. However, frequent late-night overeating can make weight management more challenging.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.