10 Myths About Getting in Shape

Myth #1: You don’t have to count calories

Unfortunately, counting calories is important if you want to lose weight. The reality is that you have to consume less than you burn to decrease your mass, and it’s very easy to underestimate how many calories you’ve consumed and likewise, overestimate how many calories you’ve burned. With that said, obsessing over calorie intake isn’t healthy either. Yes, in order to notice a change, you need to be aware of what’s going in and what’s being burned, but it’s all about balance.

Top Tip: There are some useful tools that can help you keep track of what you’re consuming (and burning). MyFitnessPal is a useful, free app that counts your calories for you, and it’s available on both Google Play and the App Store. A Fitbit or pedometer can help to keep track of what you’re burning – we recommend aiming for 10,000 steps a day.

Myth #2: You have to eat breakfast early to kick-start your metabolism

Most people don’t feel like eating immediately after waking up and the fact of the matter is that it’s not necessary. There is no clear scientific evidence to suggest that breakfast is vital for boosting your metabolism, but it does have a lot of other benefits. As long as you eat some time before 10am or within three hours of waking up, you should increase your concentration, your energy levels, and set yourself up for better eating habits throughout the day. Mostly this comes down to the truth that if you wait an excessively long time to eat, you’ll be more likely to over-compensate later in the day.

Myth #3: It’s better to eat 3 meals a day without snacking in between

Once again, it all comes down to your total calorie intake. If you prefer larger meals, then make it work to your calorie allowance. If you’d rather split your intake into smaller meals, go for it. Do whatever feels sustainable to you.

Myth #4: Frequent meals speed up your metabolism

There is no scientific evidence to suggest that splitting your food into smaller meals (say six meals rather three) boosts your metabolism. Again, it’s all about those calories and your individual preference and lifestyle.

Myth #5: Carbs make you fat

Carbs alone do not make you gain weight, it is the effect they have on your blood sugar that’s the problem. Refined carbs are fast burning and create spikes in your blood sugar, which makes you feel hungry sooner. Generally, people give into the hunger, consuming more and upping their calorie intake - that’s how they put on weight. Healthy carbs on the other hand, such as kumara, brown rice and wholegrain breads have more fibre and keep you feeling fuller for longer, so over-eating is less likely to occur.

Myth #6: Fats make you fat

Yes, fats are twice as “fattening” as carbohydrates and protein, but you still need them. Not only are fats necessary for your body to make certain hormones, they also keep your cells and brain functioning. The key is to make sure you’re eating the right kinds of fat and the appropriate amount of them. The Mediterranean diet perfects this ethos with a high amount of vegetables and olive oil, and a medium amount of protein.

Myth #7: Eating at night makes you fat

You guessed it – it all comes down to the total amount of calories you’ve consumed during the day, not the time of day in which you’re eating. With that said, if you have a big meal right before you go to sleep, your body won’t be able to digest it as well. The rule of thumb is to finish eating at least two hours before you go to bed. Being active before you go to sleep, even if it’s just showering or doing the dishes, will help your body to burn the calories you’ve just consumed.

Myth #8: You have to cut out all sweets and desserts

The best way to create a binge-eating, sweet-devouring monster is to deny it completely of the treats it desires. Give in occasionally – eating a square of dark chocolate, or splitting a dessert with your friend will help you stick to your eating plan in the long run. Most of the time, a craving can be satisfied with just a taste.

Myth #9: You can lose weight without dieting as long as you exercise

Unfortunately, if you don’t change your eating habits, you won’t change your waistline. While the odd over-indulgence can be compensated for by working out, you really need a combination of healthy eating and exercise to see a difference.

Myth #10: Muesli bars are a healthier alternative to chocolate or sweets

While ingredients like rolled oats and nuts make muesli bars sound like a healthier alternative, often they are laden with sugar and fat… even more so than some chocolate bars! Be sure to check the nutritional label before choosing your snacks. Some packaging can be misleading with “less fat” and “no saturated fat” claims, but you can always check the nutritional panel for fats and sugars. Unsalted nuts like almonds can be a good choice for snacking.



Nobody said losing weight was easy, but being aware of the myths that lead so many people astray definitely helps. With some healthy lifestyle choices and a little bit of nutritional know-how, the impossible can become possible.

Some people find taking a dietary supplement can provide additional help when trying to stick to a weight loss plan. Good Health has a range of weight management products that can help support your journey.