5 Lies Women Believe About Fat Loss- And What Actually Works

Let's be real: Fat loss is confusing. There is so much noise out there. So many people with so many opinions, so many tips and tricks, trendy diets, flashy workouts, influencers selling miracle teas and supplements- and if you have ever felt overwhelmed and intimidated, you are not alone.

As someone who's on this journey myself and helping others through it, I have learned it the hard way that fat loss isn't about extremes. It's not about being perfect. It is about clarity, consistency, and cutting through all the BS.

So, let's breakdown 5 of the most common fat loss lies that are holding women back- and talk about what actually works.

Lie#1: Carbs Are Bad

How many times have you heard, "Cut carbs if you want to loose weight" ?

Well, I have heard it multiple times. From friends, family, from random people on the internet. I have even tried Keto diet at some point in my life. Here is the truth: Carbs are not your enemy. Your body needs carbohydrates for energy, especially if you are working out. They are the primary source of energy in our body. The secret to loosing fat is not in not eating carbs. The issue is over consumption and unbalanced meals. All we have to remember is to have our meals in moderation.

What to do instead

• Instead of simple carbs like sugar, and corn syrup, focus on eating more complex carbs like oats, rice, fruits, potatoes etc. The fibre in complex carbs not only keeps you full for longer, it also improves your metabolism and aids for an easier digestion.

• Pair the carb sources with protein like chicken, egg, tofu etc. to help you stay full longer and aids building muscle.

• Control your portions by following the plate portion guide. 1/2 of your plate should be filled with vegetables, 1/2 with protein and 1/2 with carbs.

Lie #2: Cardio Is The Only Way To Burn Fat.

Cardio is neither the only way, nor it is the best way to burn fat. Does cardio help? Yes it does. You burn calories when you do cardio. But it is not the magic answer. Overdoing it can lead to burnout and muscle loss.

What to do instead?

• Prioritize strength training to build muscle and boost metabolism. Doing strength training at least 2-3 times a week can increase muscle strength and hypertrophy.

• Adding daily movements like walking, cleaning, standing, cycling etc. Anything that you enjoy doing that wouldn't tire you out.

• Use cardio in between strength training, during your rest days. Using cardio as a tool and not a strategy would help you not get burnt out and increase the likeliness of you actually following and being consistent.

Lie #3: Eating less means loosing more.

The inly thing we will be loosing when eating less would be our mind and the will to live. Slashing your calories to 1200 or skipping meals might cause temporary weight loss, it often backfires. Low energy, binging on food, and cravings would follow as a result. I used to skip meals around the clock thinking that it would help me keep my calories low and loose weight, but it was never sustainable.

What to do instead?

• Eat in moderate calorie deficit that still fuels your body. Anywhere between 300-500 calories lower than the TDEE( Total daily energy expenditure) is more than necessary for a sustainable weight loss. Meaning it would be easier to follow and stick to

• Track almost anything you intake in order to understand what is really going into your body. I used to ignore condiments and sauces that I use in my meals and I was surprised to learn how big of a difference it makes.

• Aim for high protein fibre rich meals to stay satisfied. This reduces hunger and cravings thereby preventing over eating and binging on processed food.

Lie #4: You Need To Be Perfect Every Day.

I was always made believe that skipping one workout or eating slightly above your calorie requirement a day would ruin your progress and this would eventually lead me to quitting and start all back again. One missed workout or a treat meal won't ruin your progress- but quitting because of it might.

What to do Instead?

• Focus on being consistent and not perfect. Always remember that progress over perfection is the best motto to weight loss.

• Think long term- progress over weeks and months matters most. Weight loss isn't linear.

• Show yourself grace, get back on track. Change your thoughts from "Why can't I" to "Why I should"

Lie #5: The Scale Tells The Whole Story

Jumping on a scale to measure progress is always a good thing to know how far you have come and how great you are doing. But when the scale starts becoming the centre of attention rather than the objective changes happening, it needs to be replaced. Scale weight is only one of the many forms we have available to measure our progress. We should always keep in mind that scale weight can fluctuate 1-2kg in a day due to water, food and hormones. It's not the best way to measure fat loss.

What to do instead?

• Track other metrics: Progress photos, body measurements, clothes fit etc.

• Notice subjective changes: confidence, mood, energy, strength

• Understand that fat loss is not equal to weight loss. They are 2 completely different terms and phenomenons. Real change goes deeper.

Final thoughts: Real Fat Loss comes from Real Change.

If you have fallen for any of these fat loss lies before, don't worry- I have too. But once you replace myths with real strategy, everything shifts.

Fat loss isn't about punishment or perfection. It's about building habits, feeling your body, and being kind to yourself through the ups and downs. If you are ready to start your journey towards the BetterU, I'd love to guide you.

Ready to start your fat loss journey?

Book your FREE Consultation today with BetterU Fitness.

https://calendly.com/thebetteru-fitness/30min

Or email me at thebetteru.fitness@gmail.com