When it comes to weight loss, countless myths and misconceptions can make the journey confusing and discouraging. These myths not only slow down progress but also cause frustration, making it harder for individuals to stay motivated. As someone passionate about guiding people towards healthier living, Dr. Preethi Mrinalini, a consultant surgeon at Marinas Clinic and regarded as the best female surgeon in Chennai, often sees patients struggling because of these misunderstandings. In this blog, we’ll uncover the top five weight loss myths that could be holding you back—and what you should know instead.

Myth 1: You Must Completely Cut Out Carbs to Lose Weight

One of the most persistent myths is that carbohydrates are your enemy. Many believe that cutting out bread, rice, or pasta entirely will automatically lead to weight loss. While reducing refined carbs like white bread and sugary foods can help, complex carbohydrates like whole grains, fruits, and vegetables are essential for a balanced diet. Carbs provide the body with energy, fiber, and important nutrients. Instead of eliminating them, focus on choosing healthier, whole-food sources of carbohydrates.

Myth 2: Skipping Meals Helps You Lose Weight Faster

Skipping meals, especially breakfast, is often seen as a shortcut to cutting calories. However, this habit can actually backfire. When you skip meals, your metabolism slows down to conserve energy, and you may end up overeating later in the day. Studies show that eating regular, balanced meals keeps your metabolism active and helps regulate hunger hormones. It’s better to eat smaller, nutritious meals throughout the day rather than deprive yourself and binge later.

Myth 3: Weight Loss is All About Exercise

While exercise plays a critical role in a healthy lifestyle, relying solely on workouts for weight loss is a mistake many people make. The truth is, weight loss is about 70% diet and 30% exercise. You simply can’t out-train a poor diet. Effective weight management combines mindful eating, regular physical activity, adequate sleep, and stress management. Think of exercise as a supporting pillar, not the sole driver of weight loss.

Myth 4: You Need Expensive Supplements or Detox Teas

The weight loss industry makes billions by promoting expensive supplements, detox teas, and quick-fix solutions. While some supplements can support overall health, they are not magic bullets for weight loss. Many detox products are unregulated and can cause more harm than good. True and sustainable weight loss comes from long-term changes in eating habits, physical activity, and lifestyle—not from a bottle or packet.

Myth 5: Rapid Weight Loss is Better Than Slow Progress

Many people become impatient when they don’t see immediate results and turn to crash diets that promise fast weight loss. While these diets might produce quick results, they are often unsustainable and can lead to muscle loss, nutrient deficiencies, and even long-term metabolic damage. Sustainable weight loss—losing about 0.5 to 1 kg per week—is healthier, safer, and more likely to be maintained over time. Remember, it’s a marathon, not a sprint.

Conclusion

Falling for these weight loss myths can not only delay your progress but also harm your overall health. It’s important to seek guidance from qualified healthcare professionals who understand the science behind weight management. Dr. Preethi Mrinalini, practicing at Marinas Clinic, emphasizes a realistic, evidence-based approach to weight loss, helping patients make sustainable lifestyle changes. Recognized as the best female surgeon in Chennai and a trusted surgeon in Chennai, she advocates that lasting weight loss comes not from shortcuts, but from smart choices, patience, and self-care.

If you’re looking to start your journey towards a healthier you, make sure you’re following facts—not myths.