The internet is full of fat loss myths and fads and sometimes it’s hard to tell whether or not something is a fact or an opinion. 

Here are the 9 top biggest myths and misconceptions about fat loss. 

1. Losing weight is a linear process

Losing weight is usually not a linear process, as some people think. Some days and weeks you may lose weight, while during others you may gain a little bit. It’s totally normal for our bodies to fluctuate like this! For example, you may be holding a little extra water, or you may have not been to the loo!

2. Carbs make you fat

Whilst losing weight, the only thing that will make you gain is an excess of calories, not carbs! Keeping carbs lower than usual and protein intake high will be beneficial during the fat loss stage but eating carbs in a calorie deficit will not hinder your progress. 

3. Breakfast is the most important meal of the day for adults

Eat when you’re hungry! Eating breakfast in the morning when you’re not hungry is a total waste of calories. It’s also a myth that Breakfast boosts your metabolism in the morning.

4. Fad diets give you long term results

Fad diets are often met with restriction. When your diet has ‘finished’, and you add those foods in that you were previously restricting, you’re going to gain all that weight back! Learn healthy habits that you can incorporate into your lifestyle for sustainable fat loss. Stay away from anything that promises a quick result.

5. You can target fat loss

You can’t target losing fat in a certain area of your body but you can target toning an area of the body. For fat loss, keep going with your calorie deficit and you will soon see a difference! Patience is key!

6. Cutting gluten and dairy guarantees fat loss

Unless you have a gluten/dairy intolerance or a condition like Celiac, this is a totally unnecessary move! These products have the same amount (if not more) calories than regular products! Gluten free products tend to have more fat in them too.

7. Only intense workouts will give you results 

Your workouts don’t have to leave you red-faced for it to help you with your weight-loss goals. Working lower-intensity fitness into your weekly routine is just as important as that HIIT class you love because it lowers your body's level of cortisol, the stress hormone responsible for making you hungry and fat.

8. Eating after 8pm will cause weight gain

A calorie deficit doesn’t know what time it. However, make sure you eat a couple of hours before you sleep and allow your body to start the process of digestion! 

9. You will results immediately

Did you gain all the fat you want to lose overnight? No? Didn’t think so, so don’t except to lose it in a day, 1 week or 4 weeks. Be patient and trust the process. 

For more weight loss journey inspo, follow me on Instagram @rosiegetsfit_ or facebook: Rosie Gets Fit