During the holidays, it’s easy to take in more calories than we burn. Because of that, gaining a little extra weight this time of year is pretty common.
January is traditionally a time for change, and many people jump into health kicks, including weight loss. With that in mind, let’s clear up some common misconceptions.
1. Skipping breakfast helps with weight loss
The saying that breakfast is the most important meal of the day might be up for debate, but skipping it probably doesn’t help with shedding pounds.
The idea behind skipping breakfast is that cutting out one meal means fewer calories overall. But it’s not that simple.
A 2010 study looked at food intake data from 2,184 people aged 9–15. Two decades later, researchers checked in again. They compared those who skipped breakfast in both childhood and adulthood with those who never skipped it or only did so as adults.
Those who skipped breakfast their whole lives tended to have bigger waistlines, higher insulin levels, and higher cholesterol than the others.
Some people think skipping breakfast leads to overeating later, but a 2013 study found that missing breakfast didn’t make people eat more at lunch. The researchers suggested that skipping breakfast might actually help some adults cut daily calories.
But this study only tracked lunch intake—not dinner—and had just 24 participants, so it’s hard to draw firm conclusions.
A larger 2007 study of over 25,000 teens found that skipping breakfast was more strongly linked to being overweight than drinking alcohol or being inactive.
A 2020 review of 45 studies agreed, concluding: “Skipping breakfast is tied to being overweight or obese, and it raises the risk of gaining excess weight.”
2. “Fat-burning” foods help with weight loss
Some foods, like pineapple, ginger, and green tea, are called “fat-burning.” Sounds great—but it’s probably too good to be true.
While some claim these foods boost metabolism and help burn fat, there’s little solid evidence they actually lead to weight loss.
3. Weight loss supplements work
Some supplements claim to help burn fat, but most are either ineffective, unsafe, or both.
The FDA has found hundreds of “dietary supplements” that secretly contain prescription drugs, unsafe ingredients, or untested compounds.
As Jason Humbert from the FDA puts it: “We’ve even found weight loss products with hidden ingredients from seizure meds, blood pressure drugs, and antidepressants.”
4. Low-fat foods help with weight loss
Low-fat foods do have less fat—but sometimes, they make up for it with extra sugar or salt. Always check the label.
Also, “reduced fat” doesn’t always mean “low fat”—just that it’s less fatty than the original version.
5. Snacking is forbidden
Some think snacking is a dieting sin, but it can actually help manage calorie intake—if done right. It’s not about snacking itself, but what you snack on.
Snacking isn’t simple. Some munch on celery; others reach for cookies. Some snack out of hunger, others out of boredom.
A piece of fruit or low-fat yogurt between meals might curb cravings and prevent overeating later.
Research shows people with obesity tend to snack more than those without it. Switching to healthier snacks could help with weight loss.
But snacking’s effects vary—it might help, hurt, or do nothing for weight loss.
A 2007 study compared people eating three meals a day (no snacks) with those having three meals plus three snacks. Both groups ate the same calories, and after a year, there was no weight loss difference.
A 2011 study found that people who maintained weight loss often ate three meals and two snacks daily, while those with obesity snacked the least.
6. No treats allowed
Cutting out all favorite foods backfires. As the British Heart Foundation says: “Depriving yourself just leads to giving in later. It’s fine to treat yourself sometimes.”
7. Some sugars are worse than others
There’s a myth that “natural” sugars (like honey or maple syrup) are healthier than white sugar. But the body processes all sugars the same—breaking them into monosaccharides.
What matters more is how much sugar you eat. All types have about 4 calories per gram.
8. Cut out all sugar
Yes, sugar is high in calories, but you don’t need to eliminate it completely. Moderation is key—just watch out for added sugars in processed foods.
9. Artificial sweeteners are healthy
Many switch to zero-calorie sweeteners like aspartame to cut sugar. While they reduce calories, some studies link them to weight gain.
A 2017 review of 37 studies suggested artificial sweeteners might be tied to higher BMI and heart risks. But not all research agrees—the debate continues.
10. You can target fat loss
Wish you could just lose belly or thigh fat? Unfortunately, spot reduction doesn’t work. Fat loss happens differently for everyone.
However, pairing weight loss with exercises that tone specific areas can look like targeted fat loss.
11. Fad diets are the answer
Trendy diets come and go. As the CDC puts it: “Fad diets restrict nutrients, can be unhealthy, and usually fail long-term.”
The bottom line
Losing weight is tough. Our bodies are wired to store energy, even though calories are now everywhere.
The most reliable approach? Eat fewer calories and exercise. But if you have a chronic condition like diabetes or obesity, check with your doctor first.
Remember: If a weight loss “miracle” sounds too good to be true, it probably is. No food is completely off-limits—just enjoy high-sugar and high-fat foods in moderation.
Good luck to anyone starting a healthy weight loss journey this year! For more tips, check out our other guides.