Misconceptions

Targeted Fat Loss

You cannot lose fat from just one specific body part. When you lose weight, it comes off from everywhere. Genetics determine which areas become more defined first.

Whole-Grain Foods Are Better?

They have more fiber and nutrients, but also more calories. As long as you maintain a calorie deficit, it doesn't matter which one you eat.

You're Doing the Exercise Wrong If Your Veins Don't Show

No! You're just carrying too much fat. Lose weight, and your veins will become visible.

"I am in a Deficit but Still Gaining Weight!"

If the scale shows 1-2 kg more than yesterday. If you didn't eat 7,700–15,000 extra calories, you did not gain fat.

Water retention and digestion affect body weight, not body fat. The extra weight will drop in a day or two.

Walking Burns More Fat Than Running

Walking primarily burns fat, while running burns carbs.

Walking in a calorie deficit = weight loss.

Running in a calorie deficit = weight loss.

Walking in a calorie surplus = weight gain.

Running in a calorie surplus = weight gain.

Fat Burners!

They are all useless!

Calorie deficit = weight loss

Calorie surplus = weight gain

No powder, pill, or drink will magically burn fat. If they claim to reduce hunger, that's bullshit.

The best natural appetite suppressant is coffee, which might work for 20 minutes.

Oh, and no—lemon water won't make you lose weight either.

Exercises Give You Abs?

Visible abs come from low body fat percentage. The lower your body fat, the more defined your abs will be.

Don't Eat After 6 PM or You'll Gain Weight!

When you eat has nothing to do with weight loss. You could eat at 11 PM, and if you're still in a deficit, you'll lose weight.

Starvation Mode

It does not exist. The whole idea is nonsense.

The Easiest Way to Lose Weight Is Cutting Carbs

Stop eating so much junk, and you won't need to cut carbs. Carbs are not the enemy—maybe try eating less fried food instead.