{"id":3087,"date":"2026-01-16T15:27:00","date_gmt":"2026-01-16T20:27:00","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=3087"},"modified":"2026-02-03T23:07:11","modified_gmt":"2026-02-04T04:07:11","slug":"weight-loss-myths","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/","title":{"rendered":"7 Weight-Loss Myths That Can Sabotage Your Progress"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">For every great piece of weight-loss advice out there, it seems there are no fewer than a dozen horrible ones\u2014myths based on questionable pseudoscience, misinformation, and straight-up sales gimmicks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These myths do more than sabotage your weight-loss efforts\u2014they may even put your health on the line. And let’s be honest: in a world where everyone from your neighbor to your social media feed has an opinion on what you should eat, it’s tough to separate fact from fiction. We asked seven top trainers and nutritionists to ID the biggest myths keeping people from hitting their healthy-living goals. Plus, simple strategies for weight loss that lasts.<\/span><\/p>\n<figure id=\"attachment_3111\" aria-describedby=\"caption-attachment-3111\" style=\"width: 498px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3111\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/jug-of-milk-with-pat-of-butter-yoghurt-and-cheese\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"6.3","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D3X","caption":"Dairy Products; milk,cheese,ricotta, yogurt and butter, selective focus","created_timestamp":"1311350049","copyright":"Ina Peters","focal_length":"105","iso":"100","shutter_speed":"0.076923076923077","title":"Jug of milk with pat of butter yoghurt and cheese","orientation":"1"}\" data-image-title=\"Jug of milk with pat of butter yoghurt and cheese\" data-image-description data-image-caption=\"<p>Dairy Products; milk,cheese,ricotta, yogurt and butter, selective focus<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3111 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=498%2C332\" alt=\"Jug of milk with pat of butter yoghurt and cheese\" width=\"498\" height=\"332\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=740%2C493&ssl=1 740w\" sizes=\"(max-width: 498px) 100vw, 498px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3111\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/jug-of-milk-with-pat-of-butter-yoghurt-and-cheese\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"6.3","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D3X","caption":"Dairy Products; milk,cheese,ricotta, yogurt and butter, selective focus","created_timestamp":"1311350049","copyright":"Ina Peters","focal_length":"105","iso":"100","shutter_speed":"0.076923076923077","title":"Jug of milk with pat of butter yoghurt and cheese","orientation":"1"}\" data-image-title=\"Jug of milk with pat of butter yoghurt and cheese\" data-image-description data-image-caption=\"<p>Dairy Products; milk,cheese,ricotta, yogurt and butter, selective focus<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3111 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20498%20332%22%3E%3C%2Fsvg%3E\" alt=\"Jug of milk with pat of butter yoghurt and cheese\" width=\"498\" height=\"332\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20498%20332%22%3E%3C%2Fsvg%3E 498w\" sizes=\"(max-width: 498px) 100vw, 498px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?resize=740%2C493&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-168276943.jpg?w=680\"><figcaption id=\"caption-attachment-3111\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><b>Myth #1: Eliminating Whole Food Groups Can Help You Lose Weight<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Whether it’s dairy, gluten, or anything else\u2014unless you have a dietitian- or physician-diagnosed intolerance to a certain food, there is no physiological reason to cut it out entirely, says <\/span><a href=\"https:\/\/abbylangernutrition.com\/\"><span style=\"font-weight: 400;\">Abby Langer<\/span><\/a><span style=\"font-weight: 400;\">, R.D., a dietitian and nutrition counselor based in Canada. And doing so could risk missing out on vital nutrients such as the <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\"><span style=\"font-weight: 400;\">calcium<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\"><span style=\"font-weight: 400;\">vitamin D<\/span><\/a><span style=\"font-weight: 400;\"> in dairy, and heart- and weight-friendly <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-8hl\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\"> in whole grains. “Plus, when people lose weight by cutting out an entire food group, it’s usually because they’re simply eating less overall,” she says. “Unless you can sustain such an eating style, or any change you make to lose weight, expect the weight to return once you go back to your old habits.”<\/span><\/p>\n<h4><b>What This Really Means for You<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here’s the thing: when you eliminate an entire food group without a real medical reason, you’re not just limiting what you eat\u2014you’re limiting the variety of nutrients your body needs to thrive. Think about it this way:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cutting dairy?<\/b><span style=\"font-weight: 400;\"> You might miss out on calcium for <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/shop-by-concern\/bone-health\"><span style=\"font-weight: 400;\">bone health<\/span><\/a><span style=\"font-weight: 400;\">, vitamin D for immune function, and protein for muscle maintenance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Going gluten-free without celiac disease?<\/b><span style=\"font-weight: 400;\"> Many whole-grain foods contain B vitamins, iron, and fiber that are harder to get elsewhere.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoiding all fats?<\/b><span style=\"font-weight: 400;\"> We’ll get to that one in a minute\u2014but spoiler alert: your brain and hormones need healthy fats to function.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The real kicker? Most people who “successfully” lose weight by eliminating food groups end up gaining it back once they reintroduce those foods. That’s not a failure of willpower\u2014it’s just what happens when you rely on restriction instead of building sustainable habits.<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> “Consider the individual foods\u2014such as sugary drinks, fried foods, and alcohol\u2014of which you should eat less,” Langer says. (Remember: A healthy diet mentality allows for these foods in moderation!) Where applicable, replace them with whole foods. For example, instead of nixing pasta entirely, sub out refined white pasta for whole-grain varieties.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few simple swaps to try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White rice \u2192 brown rice or quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugary cereal \u2192 oatmeal with fresh fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soda \u2192 sparkling water with a splash of juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Packaged snacks \u2192 nuts or veggies with hummus<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_3105\" aria-describedby=\"caption-attachment-3105\" style=\"width: 501px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3105\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/photo-of-an-athletic-young-man-doing-situps\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"1.6","credit":"Getty Images","camera":"Canon EOS 5D Mark III","caption":"Picture of a young athletic man doing sit ups sitting on a the rough ground. He is wearing a red sweater with the hood up. In the background is a brown fence and the sun is setting.","created_timestamp":"1429553020","copyright":"Geber86","focal_length":"85","iso":"100","shutter_speed":"0.0008","title":"Photo of an athletic young man doing situps","orientation":"1"}\" data-image-title=\"Photo of an athletic young man doing situps\" data-image-description data-image-caption=\"<p>Picture of a young athletic man doing sit ups sitting on a the rough ground. He is wearing a red sweater with the hood up. In the background is a brown fence and the sun is setting.<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3105 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=501%2C334\" alt=\"Photo of an athletic young man doing situps\" width=\"501\" height=\"334\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=740%2C493&ssl=1 740w\" sizes=\"(max-width: 501px) 100vw, 501px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3105\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/photo-of-an-athletic-young-man-doing-situps\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"1.6","credit":"Getty Images","camera":"Canon EOS 5D Mark III","caption":"Picture of a young athletic man doing sit ups sitting on a the rough ground. He is wearing a red sweater with the hood up. In the background is a brown fence and the sun is setting.","created_timestamp":"1429553020","copyright":"Geber86","focal_length":"85","iso":"100","shutter_speed":"0.0008","title":"Photo of an athletic young man doing situps","orientation":"1"}\" data-image-title=\"Photo of an athletic young man doing situps\" data-image-description data-image-caption=\"<p>Picture of a young athletic man doing sit ups sitting on a the rough ground. He is wearing a red sweater with the hood up. In the background is a brown fence and the sun is setting.<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3105 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20501%20334%22%3E%3C%2Fsvg%3E\" alt=\"Photo of an athletic young man doing situps\" width=\"501\" height=\"334\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20501%20334%22%3E%3C%2Fsvg%3E 501w\" sizes=\"(max-width: 501px) 100vw, 501px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg?resize=740%2C493&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-470675986-1.jpg\"><figcaption id=\"caption-attachment-3105\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><strong>Myth #2: You Can Spot Reduce Fat<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">“It would be great if training your abs would help you lose that extra belly fat, but this just isn’t the case,” says <\/span><a href=\"http:\/\/bodybyhannah.com\/\"><span style=\"font-weight: 400;\">Hannah Davis<\/span><\/a><span style=\"font-weight: 400;\">, C.S.C.S. a Tennessee-based strength coach and trainer. “When you lose fat, you lose it equally from your entire body.” Of course, some of us naturally lose fat in some areas more quickly than in others, but you can’t change your genetic makeup. What’s more, since “spot reduction” exercises like crunches recruit relatively few muscles, they burn minimal calories and have little to no effect on your metabolic rate (your natural calorie-burn rate), which is largely determined by the amount of muscle you have on your frame.<\/span><\/p>\n<h4><b>Why This Myth Persists<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">This one is so sticky because doing ab exercises genuinely <\/span><i><span style=\"font-weight: 400;\">feels<\/span><\/i><span style=\"font-weight: 400;\"> like it should work. Your core is burning, you’re sweating, you can practically feel your midsection getting tighter, right? Unfortunately, that burn is just your muscles working\u2014not fat melting away from that specific area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body decides where it stores and burns fat based on genetics, hormones, and other factors that are largely outside your control. Some people lose face fat first; others notice changes in their legs before anywhere else. It’s frustrating, but it’s just how our bodies work.<\/span><\/p>\n<p><b>Related: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\"><b>5 Metabolism Myths\u2014Busted<\/b><\/a><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Rather than performing ab exercises because they’ll burn up belly fat (they won’t), focus on building a strong core, which is essential for your overall fitness, Davis says. A strong core helps with everything from better posture to injury prevention to more powerful performance in other exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, when it comes to promoting overall weight loss, your best bets are large multi-joint exercises that work and build lots of muscles at once. Think: squats, lunges, and burpees. Here are a few more compound movements worth adding to your routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_3108\" aria-describedby=\"caption-attachment-3108\" style=\"width: 501px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3108\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/sources-of-omega-3-fatty-acids\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?fit=1348%2C778&ssl=1\" data-orig-size=\"1348,778\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"13","credit":"Getty Images\\\/iStockphoto","camera":"Canon EOS 600D","caption":"Sources of omega 3 fatty acids: flaxseeds, avocado, salmon and walnuts","created_timestamp":"1448186104","copyright":"morisfoto","focal_length":"28","iso":"100","shutter_speed":"0.00625","title":"Sources of omega 3 fatty acids","orientation":"0"}\" data-image-title=\"Sources of omega 3 fatty acids\" data-image-description data-image-caption=\"<p>Sources of omega 3 fatty acids: flaxseeds, avocado, salmon and walnuts<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?fit=300%2C173&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?fit=740%2C427&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3108 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=501%2C289\" alt=\"Sources of omega 3 fatty acids\" width=\"501\" height=\"289\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?w=1348&ssl=1 1348w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=300%2C173&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=768%2C443&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=1024%2C591&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=272%2C157&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=740%2C427&ssl=1 740w\" sizes=\"(max-width: 501px) 100vw, 501px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3108\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/sources-of-omega-3-fatty-acids\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?fit=1348%2C778&ssl=1\" data-orig-size=\"1348,778\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"13","credit":"Getty Images\\\/iStockphoto","camera":"Canon EOS 600D","caption":"Sources of omega 3 fatty acids: flaxseeds, avocado, salmon and walnuts","created_timestamp":"1448186104","copyright":"morisfoto","focal_length":"28","iso":"100","shutter_speed":"0.00625","title":"Sources of omega 3 fatty acids","orientation":"0"}\" data-image-title=\"Sources of omega 3 fatty acids\" data-image-description data-image-caption=\"<p>Sources of omega 3 fatty acids: flaxseeds, avocado, salmon and walnuts<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?fit=300%2C173&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?fit=740%2C427&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3108 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20501%20289%22%3E%3C%2Fsvg%3E\" alt=\"Sources of omega 3 fatty acids\" width=\"501\" height=\"289\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20501%20289%22%3E%3C%2Fsvg%3E 501w\" sizes=\"(max-width: 501px) 100vw, 501px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?w=1348&ssl=1 1348w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=300%2C173&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=768%2C443&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=1024%2C591&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=272%2C157&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg?resize=740%2C427&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-498172450-1.jpg\"><figcaption id=\"caption-attachment-3108\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><b>Myth #3: Eating Fat Makes You Fat<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">“Eating too many calories, which could just as easily be from <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\"><span style=\"font-weight: 400;\">protein<\/span><\/a><span style=\"font-weight: 400;\"> or carbs as from fat, is what leads to weight gain,” says <\/span><a href=\"https:\/\/twitter.com\/kpritchettrd\"><span style=\"font-weight: 400;\">Kelly Pritchett<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., R.D., C.S.S.D., assistant professor of nutrition and exercise science at Central Washington University. Sure, fats do contain more calories per gram (they have nine calories per gram, while carbs and protein have four), so your servings of healthy fats likely need to be a bit smaller than those of carbs or protein. But that’s it. There’s no need to fear eating fats altogether, she says. And, on the flip side, eating too little fat can cause you to overdo it on total calories, since fat keeps you full and satisfied longer. Too little fat can also have negative effects on your <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/health-concerns\/heart-health\"><span style=\"font-weight: 400;\">heart<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/shop-by-concern\/brain-memory\"><span style=\"font-weight: 400;\">brain<\/span><\/a><span style=\"font-weight: 400;\">, and overall health. After all, two polyunsaturated fatty acids that are vital to health, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/omega-3-fish-oil-600-epa-240-dha-1200-mg-180-softgels\/vs-2643\"><span style=\"font-weight: 400;\">omega-3s<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/omega-3-6-9-240-softgels\/vs-2979\"><span style=\"font-weight: 400;\">omega-6s<\/span><\/a><span style=\"font-weight: 400;\">, cannot be produced by the body, and can only be obtained through your diet.<\/span><\/p>\n<h4><b>The Satiety Factor<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here’s something else to keep in mind: when you cut fat too drastically, you often end up hungry all the time. Fat is incredibly satiating\u2014it slows down digestion and helps you feel full for hours. Ever notice how a plain salad leaves you ravenous an hour later, but adding some avocado or olive oil keeps you satisfied until dinner? That’s the power of healthy fats at work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, many fat-free or low-fat processed foods compensate for flavor loss by adding extra sugar. So you might think you’re making a healthier choice, but you’re actually trading one problem for another.<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Get your fat from whole foods like nuts, avocado, salmon, milk, eggs, and grass-fed beef as opposed to fast foods, fried anything, or processed baked goods and pizzas. “Still, whatever the fat source you’re eating, keep your serving sizes in mind,” Pritchett says. Read the food’s label if you’re not sure what a healthy serving looks like. (Think a handful of nuts, a third of an avocado, or a thumb of butter or cheese.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quick reference for healthy fat portions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nuts\/seeds:<\/b><span style=\"font-weight: 400;\"> About a small handful (1 oz)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nut butter:<\/b><span style=\"font-weight: 400;\"> 2 tablespoons<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avocado:<\/b><span style=\"font-weight: 400;\"> \u2153 to \u00bd of a medium avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Olive oil:<\/b><span style=\"font-weight: 400;\"> 1 tablespoon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cheese:<\/b><span style=\"font-weight: 400;\"> About the size of your thumb<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_3110\" aria-describedby=\"caption-attachment-3110\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3110\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/two-fit-women-running-on-treadmills-in-modern-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?fit=1256%2C835&ssl=1\" data-orig-size=\"1256,835\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2.8","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D4S","caption":"Two attractive fit women running in sports clothes on treadmills in modern gym","created_timestamp":"1465555744","copyright":"Halfpoint","focal_length":"35","iso":"1250","shutter_speed":"0.0005","title":"Two fit women running on treadmills in modern gym","orientation":"0"}\" data-image-title=\"Two fit women running on treadmills in modern gym\" data-image-description data-image-caption=\"<p>Two attractive fit women running in sports clothes on treadmills in modern gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?fit=300%2C199&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?fit=740%2C492&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3110 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=500%2C332\" alt=\"Two fit women running on treadmills in modern gym\" width=\"500\" height=\"332\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?w=1256&ssl=1 1256w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=300%2C199&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=768%2C511&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=1024%2C681&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=740%2C492&ssl=1 740w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3110\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/two-fit-women-running-on-treadmills-in-modern-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?fit=1256%2C835&ssl=1\" data-orig-size=\"1256,835\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2.8","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D4S","caption":"Two attractive fit women running in sports clothes on treadmills in modern gym","created_timestamp":"1465555744","copyright":"Halfpoint","focal_length":"35","iso":"1250","shutter_speed":"0.0005","title":"Two fit women running on treadmills in modern gym","orientation":"0"}\" data-image-title=\"Two fit women running on treadmills in modern gym\" data-image-description data-image-caption=\"<p>Two attractive fit women running in sports clothes on treadmills in modern gym<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?fit=300%2C199&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?fit=740%2C492&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3110 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20332%22%3E%3C%2Fsvg%3E\" alt=\"Two fit women running on treadmills in modern gym\" width=\"500\" height=\"332\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20332%22%3E%3C%2Fsvg%3E 500w\" sizes=\"(max-width: 500px) 100vw, 500px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?w=1256&ssl=1 1256w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=300%2C199&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=768%2C511&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=1024%2C681&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg?resize=740%2C492&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-538983490-1.jpg\"><figcaption id=\"caption-attachment-3110\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><strong>Myth #4: Cardio Is The Workout King Of Fat Loss<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">“This is a huge myth, and especially affects women who have been taught that spending all of their time doing cardio is the key to weight loss and improving body composition,” says <\/span><a href=\"http:\/\/kourtneythomas.com\/\"><span style=\"font-weight: 400;\">Kourtney Thomas<\/span><\/a><span style=\"font-weight: 400;\">, C.S.C.S., C.P.T., a St. Louis-based online and personal trainer. But here’s the thing: Building muscle is critical to optimizing your basal metabolic rate, the number of calories you burn per day by simply living and breathing. While strength training burns calories <\/span><i><span style=\"font-weight: 400;\">and<\/span><\/i><span style=\"font-weight: 400;\"> builds muscle, copious amounts of cardio can actually burn existing muscle, which is counterproductive to your weight-loss efforts.<\/span><\/p>\n<h4><b>The Muscle-Metabolism Connection<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Think of muscle as your body’s engine. The more muscle you have, the bigger the engine, and the more fuel (calories) you burn even when you’re just sitting on the couch watching TV. When you rely solely on cardio\u2014especially long, steady-state sessions\u2014you might actually be shrinking that engine over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This doesn’t mean cardio is bad! It’s fantastic for your heart, mood, and endurance. But if <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-weight\"><span style=\"font-weight: 400;\">healthy weight<\/span><\/a><span style=\"font-weight: 400;\"> management is your goal, strength training deserves a starring role in your routine, not just a cameo.<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> It’s important to have a well-rounded fitness routine, so don’t cut out cardio altogether\u2014interval-based cardio like sprints can be really great for fat loss\u2014but focus first and foremost on strength. Whether it’s a 30-minute metabolic-style workout (like intervals on a cardio machine or a bodyweight circuit), a powerlifting workout, or an hour-long body part split routine, prioritizing intelligent lifting over 45 minutes on the elliptical will go a long way in helping you achieve a healthy weight, Thomas says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure where to start with strength training? Here’s a simple beginner split:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Lower body (squats, lunges, deadlifts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Upper body (push-ups, rows, overhead press)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Rest or light cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repeat<\/b><\/li>\n<\/ul>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/weight-management\/N-8g8\" target=\"_blank\" rel=\"noopener\">Find the supplement that fits your weight-management plan.<\/a><\/strong><\/p>\n<figure id=\"attachment_3107\" aria-describedby=\"caption-attachment-3107\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3107\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/whole-wheat-grains-oats-and-oat-cakes\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"14","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D7100","caption":"Variety of grains: rolled oats, golden linseeds (flax seeds), whole wheat grains and buckwheat cakes. Soft focus","created_timestamp":"1447226222","copyright":"Vladislav Nosick","focal_length":"100","iso":"640","shutter_speed":"0.04","title":"Whole wheat grains, oats and oat cakes","orientation":"1"}\" data-image-title=\"Whole wheat grains, oats and oat cakes\" data-image-description data-image-caption=\"<p>Variety of grains: rolled oats, golden linseeds (flax seeds), whole wheat grains and buckwheat cakes. Soft focus<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3107 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=500%2C333\" alt=\"Whole wheat grains, oats and oat cakes\" width=\"500\" height=\"333\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=740%2C493&ssl=1 740w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3107\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/whole-wheat-grains-oats-and-oat-cakes\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"14","credit":"Getty Images\\\/iStockphoto","camera":"NIKON D7100","caption":"Variety of grains: rolled oats, golden linseeds (flax seeds), whole wheat grains and buckwheat cakes. Soft focus","created_timestamp":"1447226222","copyright":"Vladislav Nosick","focal_length":"100","iso":"640","shutter_speed":"0.04","title":"Whole wheat grains, oats and oat cakes","orientation":"1"}\" data-image-title=\"Whole wheat grains, oats and oat cakes\" data-image-description data-image-caption=\"<p>Variety of grains: rolled oats, golden linseeds (flax seeds), whole wheat grains and buckwheat cakes. Soft focus<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3107 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20333%22%3E%3C%2Fsvg%3E\" alt=\"Whole wheat grains, oats and oat cakes\" width=\"500\" height=\"333\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20333%22%3E%3C%2Fsvg%3E 500w\" sizes=\"(max-width: 500px) 100vw, 500px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg?resize=740%2C493&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-497905726-1.jpg\"><figcaption id=\"caption-attachment-3107\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><strong>Myth #5: You Need To Cut Carbs To Lose Weight<\/strong><strong><br><\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Just because you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> lose weight by cutting or reducing carbs doesn’t mean that it’s the only way to do it, or that it’s necessarily healthy. Carbs are your body’s preferred form of fuel, and are vital to optimal brain function and workout performance, says <\/span><a href=\"https:\/\/www.delishknowledge.com\/\"><span style=\"font-weight: 400;\">Alexandra Caspero<\/span><\/a><span style=\"font-weight: 400;\">, R.D., a St. Louis-based dietitian. Cutting them often results in lower levels of essential <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\"><span style=\"font-weight: 400;\">vitamins<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\"><span style=\"font-weight: 400;\">minerals<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\"> found in whole food carb sources. “Stick to a moderate carb intake diet, even when you’re trying to lose weight,” she says.<\/span><\/p>\n<h4><b>The Quality vs. Quantity Question<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here’s what often gets lost in the carb debate: it’s not really about <\/span><i><span style=\"font-weight: 400;\">how many<\/span><\/i><span style=\"font-weight: 400;\"> carbs you eat\u2014it’s about <\/span><i><span style=\"font-weight: 400;\">which<\/span><\/i><span style=\"font-weight: 400;\"> carbs you eat. There’s a world of difference between a doughnut and a bowl of oatmeal, even though both contain carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole food carb sources come packaged with fiber, vitamins, minerals, and other good stuff that helps regulate how quickly those carbs hit your bloodstream. Processed carbs? Not so much. They spike your blood sugar, leave you hungry again in an hour, and don’t offer much nutritional value.<\/span><\/p>\n<p><b>The Fix:<\/b><span style=\"font-weight: 400;\"> Instead of cutting out or drastically reducing your carb intake, focus on swapping out processed carbs like chips, candy, soda, and white grains for whole sources like fruits, vegetables, and whole grains like wheat, quinoa, barley, and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/organic-rolled-oats-32-oz-powder\/brl1015\"><span style=\"font-weight: 400;\">oats<\/span><\/a><span style=\"font-weight: 400;\">, Caspero says. This way, any carbs you eat will fuel your body, without spiking your blood sugar and insulin levels, leaving you hungry 30 minutes later, as is common with quicker-digesting refined carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smart carb choices to keep on your radar:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables (yes, they have carbs too!)<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_3109\" aria-describedby=\"caption-attachment-3109\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3109\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/getting-ready-for-training\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2","credit":"Getty Images","camera":"Canon EOS 5D Mark III","caption":"Young woman getting ready for morning run","created_timestamp":"1451738582","copyright":"Geber86","focal_length":"85","iso":"125","shutter_speed":"0.01","title":"Getting ready for training","orientation":"1"}\" data-image-title=\"Getting ready for training\" data-image-description data-image-caption=\"<p>Young woman getting ready for morning run<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3109 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=500%2C333\" alt=\"Getting ready for training\" width=\"500\" height=\"333\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=740%2C493&ssl=1 740w\" sizes=\"(max-width: 500px) 100vw, 500px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3109\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/getting-ready-for-training\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2","credit":"Getty Images","camera":"Canon EOS 5D Mark III","caption":"Young woman getting ready for morning run","created_timestamp":"1451738582","copyright":"Geber86","focal_length":"85","iso":"125","shutter_speed":"0.01","title":"Getting ready for training","orientation":"1"}\" data-image-title=\"Getting ready for training\" data-image-description data-image-caption=\"<p>Young woman getting ready for morning run<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3109 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20333%22%3E%3C%2Fsvg%3E\" alt=\"Getting ready for training\" width=\"500\" height=\"333\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20500%20333%22%3E%3C%2Fsvg%3E 500w\" sizes=\"(max-width: 500px) 100vw, 500px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg?resize=740%2C493&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-503216226-1.jpg\"><figcaption id=\"caption-attachment-3109\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><b>Myth #6: Fasted Cardio Burns More Fat<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">“There’s a popular idea that performing cardio while fasted\u2014usually right when you wake up in the morning before eating\u2014burns more fat. This sounds too good to be true because it is,” says <\/span><a href=\"http:\/\/www.wearebfit.com\/\"><span style=\"font-weight: 400;\">Sam Simpson<\/span><\/a><span style=\"font-weight: 400;\">, C.S.C.S., C.P.T., co-owner and vice president of B-Fit Training Studio in Miami. That’s because fasted cardio is synonymous with being under-fueled, meaning it can drastically reduce your capacity to perform high-intensity exercise. (Even if you feel like you are working hard, we’re willing to bet your mile times will be substantially slower.) While you do burn a greater proportion of calories from fat as compared to carbs when you perform low- to moderate-intensity exercise, you burn fewer overall\u2014oftentimes including the number of calories you burn from fat. It can also contribute to losing muscle mass, which is not at all the kind of weight you want to be losing, since less muscle means a slower metabolism.<\/span><\/p>\n<h4><b>The Real-World Impact<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">You know that feeling when you try to work out on an empty stomach and everything just feels <\/span><i><span style=\"font-weight: 400;\">harder<\/span><\/i><span style=\"font-weight: 400;\">? That’s not in your head. Without fuel, your body can’t perform at its best. You might cut your workout short, move slower, or just phone it in because you’re running on empty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And here’s the part that really matters: if fasted cardio makes you so tired or hungry that you overeat later in the day, any potential benefit goes right out the window. Sustainable weight loss is about the big picture, not quick tricks.<\/span><\/p>\n<p><b>Fix It:<\/b><span style=\"font-weight: 400;\"> Fuel your workouts! If you like to exercise first thing in the morning, try to get at least a small snack in prior to getting your sweat on. The best pre-workout snacks are rich in both carbs and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\"><span style=\"font-weight: 400;\">protein<\/span><\/a><span style=\"font-weight: 400;\">, generally containing about three to four times more carbs than protein, Simpson says. Good examples include a banana and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/foods\/flavor\/peanut-butter\"><span style=\"font-weight: 400;\">peanut butter<\/span><\/a><span style=\"font-weight: 400;\">, whole wheat toast with jelly, or half of a bagel and one egg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few more easy pre-workout snack ideas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple slices with almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A handful of trail mix<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice cakes with nut butter<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_3106\" aria-describedby=\"caption-attachment-3106\" style=\"width: 501px\" class=\"wp-caption aligncenter\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3106\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/diet-meal-vegetables-salad-in-a-bowl\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"7.1","credit":"Getty Images\\\/iStockphoto","camera":"Canon EOS 70D","caption":"Diet meal. Vegetables salad in a bowl","created_timestamp":"1432564666","copyright":"id-art","focal_length":"100","iso":"100","shutter_speed":"0.008","title":"Diet meal. Vegetables salad in a bowl","orientation":"0"}\" data-image-title=\"Diet meal. Vegetables salad in a bowl\" data-image-description data-image-caption=\"<p>Diet meal. Vegetables salad in a bowl<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3106 aligncenter\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=501%2C334\" alt=\"Diet meal. Vegetables salad in a bowl\" width=\"501\" height=\"334\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=740%2C493&ssl=1 740w\" sizes=\"(max-width: 501px) 100vw, 501px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3106\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/diet-meal-vegetables-salad-in-a-bowl\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?fit=1254%2C836&ssl=1\" data-orig-size=\"1254,836\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"7.1","credit":"Getty Images\\\/iStockphoto","camera":"Canon EOS 70D","caption":"Diet meal. Vegetables salad in a bowl","created_timestamp":"1432564666","copyright":"id-art","focal_length":"100","iso":"100","shutter_speed":"0.008","title":"Diet meal. Vegetables salad in a bowl","orientation":"0"}\" data-image-title=\"Diet meal. Vegetables salad in a bowl\" data-image-description data-image-caption=\"<p>Diet meal. Vegetables salad in a bowl<\/p>\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?fit=300%2C200&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?fit=740%2C494&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3106 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20501%20334%22%3E%3C%2Fsvg%3E\" alt=\"Diet meal. Vegetables salad in a bowl\" width=\"501\" height=\"334\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20501%20334%22%3E%3C%2Fsvg%3E 501w\" sizes=\"(max-width: 501px) 100vw, 501px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?w=1254&ssl=1 1254w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=300%2C200&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=768%2C512&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=1024%2C683&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=272%2C181&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg?resize=740%2C493&ssl=1 740w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/01\/istock-475944840-1.jpg\"><figcaption id=\"caption-attachment-3106\" class=\"wp-caption-text\">photo credit: iStock<\/figcaption><\/figure>\n<h3><b>Myth #7: You Have To Cut Calories To Lose Weight<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you’ve never heard of the “calories in, calories out” equation for weight loss, it goes like this: The amount of calories you take in must be less than what you expend in order for you to lose weight. “However, this equation is a bit oversimplified, and ignores the fact that the type and quality of the calories you eat also matter,” says <\/span><a href=\"http:\/\/www.yesnutritionllc.com\/\"><span style=\"font-weight: 400;\">Tori Schmitt<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D.N., owner of YES! Nutrition. Plus, all calories being equal, suffering from unhealthy lifestyle factors like excess <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/shop-by-concern\/energy-stress-support\"><span style=\"font-weight: 400;\">stress<\/span><\/a><span style=\"font-weight: 400;\"> and not getting enough <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/shop-by-concern\/sleep-mood\"><span style=\"font-weight: 400;\">sleep<\/span><\/a><span style=\"font-weight: 400;\"> can prevent weight loss\u2014and even result in weight gain.<\/span><\/p>\n<h4><b>Beyond the Numbers<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here’s something most calorie-counting apps won’t tell you: your body isn’t a calculator. Two people can eat the exact same number of calories and have completely different results based on factors like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep quality:<\/b><span style=\"font-weight: 400;\"> Poor sleep can increase hunger hormones and cravings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stress levels:<\/b><span style=\"font-weight: 400;\"> Chronic stress can lead to elevated cortisol, which may promote fat storage\u2014especially around the midsection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Food quality:<\/b><span style=\"font-weight: 400;\"> 300 calories from vegetables and lean protein will affect your body differently than 300 calories from candy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gut health:<\/b><span style=\"font-weight: 400;\"> Your microbiome plays a role in how you absorb and process nutrients<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This doesn’t mean calories don’t matter at all\u2014they do. But obsessing over every single number while neglecting sleep, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/shop-by-concern\/energy-stress-support\"><span style=\"font-weight: 400;\">stress management<\/span><\/a><span style=\"font-weight: 400;\">, and overall wellbeing is like trying to drive a car while only looking at the speedometer.<\/span><\/p>\n<p><b>Fix It:<\/b><span style=\"font-weight: 400;\"> Pay attention to more than just calories in versus out. Focus on following a lifestyle that makes you <\/span><i><span style=\"font-weight: 400;\">feel<\/span><\/i><span style=\"font-weight: 400;\"> healthy\u2014because, in the end, that’s the lifestyle that’s going to be conducive to weight loss, Schmitt says. Prioritize self-care, whether that means going to sleep 30 minutes earlier each night, not taking work home with you every night, or simply moving more throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simple self-care strategies that support weight management:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a consistent bedtime (even on weekends)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take short walking breaks throughout your workday<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice stress-relief techniques like deep breathing or stretching<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated throughout the day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make time for activities you enjoy\u2014not just exercise you think you “should” do<\/span><\/li>\n<\/ul>\n<p><b>Related: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/14\/how-to-sleep-better\/\"><b>Here’s Exactly What To Do At Night To Have A Great Sleep<\/b><\/a><\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h3>\n\n\n\n<p>Weight loss doesn’t have to be complicated, but it does require sorting through a lot of noise to find what actually works. The good news? Once you let go of these myths, you can focus on what really matters: eating a variety of whole foods, moving your body in ways you enjoy, getting enough rest, and taking care of your overall wellbeing. That’s the kind of approach that leads to lasting results\u2014not quick fixes that fizzle out after a few weeks<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For every great piece of weight-loss advice out there, it seems there are no fewer than a dozen horrible ones\u2014myths based on questionable pseudoscience, misinformation, and straight-up sales gimmicks. These myths do more than sabotage your weight-loss efforts\u2014they may even put your health on the line. And let’s be honest: in a world where everyone<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-myths\/\">Read More <span class=\"screen-reader-text\">7 Weight-Loss Myths That Can Sabotage Your Progress<\/span><\/a><\/p>\n","protected":false},"author":60,"featured_media":3121,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[10],"tags":[],"class_list":["post-3087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Weight-Loss Myths That Can Sabotage Your Progress | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"For every great piece of weight-loss advice out there, it seems there are no fewer than a dozen horrible ones\u2014myths based on questionable pseudoscience, ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/weight-loss-myths\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Weight-Loss Myths That Can Sabotage Your Progress | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"For every great piece of weight-loss advice out there, it seems there are no fewer than a dozen horrible ones\u2014myths based on questionable pseudoscience, ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/weight-loss-myths\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-16T20:27:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-04T04:07:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2017\/01\/7-weight-loss-myths.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"306\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"K. 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