‘I Thought Skipping Meals Helped’—WW Readers Share Weight Loss Myths Experts Want You to Forget
Readers reveal the weight loss myths they once believed—and what the experts say really works
It’s normal to search for advice and information, but unfortunately, there has always been a decent amount of inaccuracies circulating regarding the dos and don’ts of weight loss. We asked Woman’s World readers which weight loss myths they once believed, and our experts offered insights about the facts to help you reach your goals.
5 weight loss myths experts want you to stop believing
From certain food groups getting a bad rap to misconceptions about which exercise is most conducive to weight loss, these are some of the ideas that have led people astray during their health journey. Regardless of whether you’ve personally believed these myths, these expert tips on what to do instead can help accelerate your progress.
Myth #1: Skipping meals helps you lose weight
This one is tricky because it sounds logical, explains Sean Bourke, MD, Chief Medical Officer of JumpstartMD. If you eat less, you’ll weigh less, so it seems to make sense to cut out a meal to consume fewer calories. However, this habit has the opposite effect.
Woman's World Answers
“Skipping meals can slow down your metabolism, increase cravings and often leads to overeating later in the day,” cautions Dr. Bourke. “It also increases the chance of your body burning muscle for energy, which is especially dangerous when using weight loss medications.”
The smarter move is to prioritize nutrient-dense, whole meals that keep your blood sugar stable and metabolism working, says Dr. Bourke. (Find the best foods for weight loss here).
Myth #2: All calories are created equal
While a calorie deficit is important for weight loss, the idea of calories in, calories out (CICO) without necessary context is a bit oversimplified. This model leads many to believe that weight management is purely mathematical, and that 1 calorie equals 1 calorie, regardless of source, says Elizabeth Katzman, FDN-P, functional health expert and founder of Strong Choices.
“In reality, different nutrients follow different metabolic pathways, with protein requiring more energy to digest (20-30 percent of calories consumed) compared to carbs (5-10 percent) and fats (0-3 percent),” she explains. “Additionally, whole foods require more energy to break down than processed foods, and different foods trigger different hormonal responses that affect hunger and fat storage. Nutrient-dense foods also provide satiety and essential nutrition that processed foods lack.”
Rather than focusing solely on the number of calories, Katzman suggests focusing on food quality by prioritizing whole, minimally processed foods that provide nutritional value beyond just calories. You’ll also want to pay special attention to protein intake and fiber from vegetables, fruits and whole grains.
Myth #3: Eating fat automatically makes you gain weight
“The belief that dietary fat causes weight gain stems from fat containing 9 calories per gram (compared to 4 calories in carbs and protein) and its name—‘fat’—creating an intuitive-but-misleading association with body fat,” says Katzman. “This misconception was also reinforced by decades of low-fat diet recommendations.”
In actuality, dietary fat plays important roles in hormone production, brain function and nutrient absorption, providing satiety that prevents overeating and blood sugar regulation, she explains. In fact, many studies show that moderate fat consumption as part of a balanced diet supports weight management.
So, instead of avoiding fat, Katzman suggests including healthy fats like avocados, nuts, olive oil and fatty fish in your diet in moderation, while limiting processed foods high in trans fats and excessive saturated fats.
Myth #4: Cardio is the only way to lose weight
Cardio-based exercise indeed tends to burn more calories than other types of physical activity that don’t raise your heart and breathing rate quite as much. While cardio offers a slew of health benefits, it’s not the only effective approach to weight management.
“Strength training builds muscle that increases resting metabolic rate, provides afterburn (excess post-exercise oxygen consumption), prevents metabolic slowdown by preserving muscle during weight loss and offers metabolic health benefits beyond simple calorie burning,” says Katzman.
For optimal results, incorporate both resistance training and cardio into your workout routine, she advises. Even two to three strength sessions per week can make a significant difference for long-term weight loss.
Myth #5: Snacking is always ‘bad’
The negative connotation around snacking comes from the association with unhealthy, processed convenience foods or mindless eating, explains Katzman. Doing this regularly can potentially hinder weight loss, progress, but snacking in general is not inherently unhealthy.
“In reality, the timing and content of eating matter more than frequency,” says Katzman. “Strategic snacking can prevent extreme hunger that leads to poor food choices later, nutrient-dense snacks can help meet daily nutritional needs, small meals throughout the day work better for some people’s schedules and metabolism and planned snacks can support activity and recovery needs.”
If snacking works for your lifestyle, she notes, try to opt for nutrient-dense options like vegetables with hummus, Greek yogurt or a small handful of nuts in moderate portions.
“The key is to plan snacks intentionally rather than eating mindlessly, and to listen to genuine hunger cues rather than eating out of boredom or habit,” adds Katzman.
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