Carbohydrate is one of the essential nutrients that supply us with energy. It is the primary fuel to our body, especially for our brains and muscles.

Besides providing energy, carbohydrates, specifically complex carbs like fruits, vegetables and whole grains contain fibre that helps to maintain our gut health. Carbs are not a bad thing and are the sins of weight gain. They should be included as part of a healthy, balanced meal.

Consuming more carbohydrates and reducing the intake of refined carbs like bakery and sugary food is encouraged. 

Like carbs, fat is always avoided by people trying to lose weight as they think eating fat cause them to gain weight. Their theory is not wrong, as 1g of fat contains 9kcal, double that of carbohydrates and protein.

However, fat plays an important role in weight loss because it helps to keep us full and satisfied. Fat takes a long time to digest than carbs and protein, which can help slow down the rate of food leaving our stomach, thus increasing satiety.

Besides, fat is essential in some hormone production and regulation, which can impact weight loss. For example, it regulates leptin, a hormone that regulates hunger and metabolism. 

Some people think they can’t enjoy food when they want to lose weight. They eat only boiled meals to reduce the amount of added fats and calories in the food.

The issue with boiled meals for weight loss is that they lack flavour and variety, which can lead to boredom and eventually causing give up on the weight loss effort. Boiled meals also lack in fat, not only lose the chance of fat benefits, long-term lacking fat can lead to constipation. 

Some people believe that dinner must be eaten before 6 pm, or earlier because eating late make them fat. The reason is we are not using much energy as compared to the morning, the extra energy will turn into fat and be stored in our bodies. 

However, it is important to note that the timing of our meals and snacks is just one factor that can impact weight. Overall calorie intake, the type of food we eat, and our level of physical activity play a much more important role than the meal timing itself. 

Fruits are relatively low in calories compared to other food, but they can still contain a significant amount of sugar. When do not control the portion, eating fruits can result in consuming a lot of sugar, which can cause a spike in blood sugar levels and lead to insulin resistance, a condition that can hinder weight loss efforts.

Besides, eating only fruit for dinner can leave you hungry and unsatisfied, which may lead to overeating later on or snacking on unhealthy foods. This can lead you to consume more calories overall, which could potentially hinder your weight loss effort. 

The idea that using a sauna to lose weight has been a common myth for a long time. The theory behind this is that by sitting in a sauna, you will sweat, increase your metabolism and lose weight.

While it is true that the sauna can cause you to sweat, this does not necessarily lead to long-term weight loss as you are just dehydrated. You might lose some water weight temporarily after the sauna, but it can quickly be regained by drinking water or other fluids.

To lose weight, you need to burn calories, and obviously sitting in a sauna room can’t help much as you are just sitting.

This is just like the myth above. People mistakenly thought sweat loss is equal to fat loss. However, sweat is the body’s way of regulating its temperature, and sweating more does not promise more weight loss.

Furthermore, some people naturally sweat more than others due to differences in genetics, fitness level and environmental factors. This does not necessarily mean that they are more effective at losing weight or burning calories. 

Many people believe that by doing specific exercises or targeting certain areas, such as the belly, thighs, or arms, they can achieve weight loss in those areas. This can be shown in millions of views for youtube videos like “abs exercise” and “thighs exercise”.

The reality is that you cannot spot-reduce fat from specific areas of your body. When you lose weight, you lose it from all over your body, not just from specific areas. This is because fat is stored all over your body, and your body will use the stored fat as fuel for energy when you create a calorie deficit.

Many people believe that by doing specific exercises or targeting certain areas, such as the belly, thighs, or arms, they can achieve weight loss in those areas. This can be shown in millions of views for youtube videos like “abs exercise” and “thighs exercise”.

The reality is that you cannot spot-reduce fat from specific areas of your body. When you lose weight, you lose it from all over your body, not just from specific areas. This is because fat is stored all over your body, and your body will use the stored fat as fuel for energy when you create a calorie deficit.

Some people claimed, “I gain weight so easily, even drinking water cause me to gain weight.” while it is true that drinking excessive amounts of water in a short period of time can lead to temporary weight gain, it is not a long-term issue. The body has a natural mechanism for regulating water balance, and excess water will be naturally eliminated through urine.

Furthermore, dehydration can actually cause weight gain, and it can lead to water retention and decreased metabolic rate. Drinking water can help to prevent dehydration and support a healthy metabolism, which can promote weight loss. 

Starving yourself is not encouraged and it is a dangerous misconception that can have serious consequences for your health. While you might see a significant weight loss effect in a short time, drastically reducing calorie intake is not a sustainable or healthy approach to weight loss.

When you starve yourself or severely restrict your calorie intake, your body goes into survival mode and slows down your metabolism to conserve energy. This can make it difficult to lose weight and can even cause weight gain over time.

Additionally, starving yourself can have a negative impact on your mental and emotional health, leading to feelings of anxiety, depression, and low self-esteem. It can also cause physical symptoms such as fatigue, dizziness and weakness. 

Weight loss is primarily determined by your calorie intake and expenditure, To lose weight, you need to consume fewer calories than your body burns through daily activities and metabolic processes. This can be achieved solely through diet, solely exercise or a combination of diet and physical activity.

The myth that eating breakfast helps you to lose weight is a common belief, but it is not entirely true. While some studies have shown a cause-and-effect relationship.

The idea behind this myth is that eating breakfast can boost your metabolism and help you to burn more calories throughout the day, thus aiding in weight loss. However, the evidence supporting this claim is limited, and the effect of breakfast on metabolism is relatively small.

The myth that eating breakfast helps you to lose weight is a common belief, but it is not entirely true. While some studies have shown a correlation between eating breakfast and maintaining a healthy weight, it is not necessarily a cause-and-effect relationship.

The idea behind this myth is that eating breakfast can boost your metabolism and help you to burn more calories throughout the day, thus aiding in weight loss. However, the evidence supporting this claim is limited, and the effect of breakfast on metabolism is relatively small.