Trying to lose body fat can feel incredibly overwhelming.
One day carbs are “bad.”
The next day you’re supposed to walk 15,000 steps, intermittent fast, cold plunge, and meal prep like you have unlimited free time.
No wonder you feel stuck!
You’re constantly flooded with confusing, misleading and conflicting information from the Internet, social media, influencers, wellness “experts,” and podcasts.
Meanwhile, you’re trying to balance work, family, kids’ activities, aging parents, stress, and life.
Your time and energy to focus on exercise, nutrition and taking care of YOU is limited (and sometimes feels completely nonexistent).
So you work hard, try to eat healthy, exercise consistently… and still feel frustrated because you’re not seeing progress.
You’re definitely not alone (at Results Fitness, we work with busy adults every day who feel exactly the same way).
And usually, the problem is NOT a lack of effort.
It’s misinformation, unrealistic expectations and strategies that simply don’t work for you / real life.
Let’s break down the 5 biggest fat loss myths and what actually works instead so that you can make the right changes to get results!
MYTH #1: “I eat healthy”
This is one of the biggest reasons people feel stuck with fat loss.
It’s easy to assume you are eating “healthy” because you buy organic, cut carbs, eat small portions, and choose foods marketed as “healthy” with labels like low-fat, keto, low-carb, or “high protein”.
But many of those “high protein” cereals, bars, chips, cookies, breads, muffins, and shakes are still highly processed, calorie-dense convenience foods disguised as health foods.
And while you may be eating healthy options, it’s easy to underestimate portions (average adults underestimates intake by 40%), mindlessly snack (you grab a handful of nuts or granola, finish your kid’s snacks, snag protein bars on the go) or overlook liquid calories (fancy coffee drinks, coffee creamers and alcohol).
All of these things quickly add up to hundreds of extra calories without you even realizing it, all
And those extra calories put you into a calorie surplus (eating MORE calories than you burn in a day) and that surplus is what slows and stops fat loss.
WHAT TO DO INSTEAD:
Fat loss requires a calorie deficit: consistently eating slightly fewer calories than your body burns.
Track your food intake for 1–2 weeks to identify blind spots and understand exactly how much you eat in a day. My go to tracking apps include MyFitnessPal and Cronometer. Use this data to ensure you are consistenly eating in a calorie deficit.
MYTH#2: Cardio is KING for Fat Loss
Cardio exercises like running, spinning, cycling, and HIIT, are excellent for:
• Heart health
• Endurance
• Stress relief
• Burning calories
And yes, cardio can result in changes on the scale (mostly due to water loss, not actual fat loss) but if fat loss is your goal, cardio alone is NOT the answer.
Why? Because muscle matters!
Muscle improves your metabolism, reshapes your body, burns more calories at rest (even when not exercising), and maintains long-term health, mobility, strength, and results!
Excessive cardio or doing only cardio leads to muscle loss and when it comes to fat loss, you want and need muscle to help burn fat!
Not to mention, intense cardio can increase your appetite and put you in a calorie surplus.
I see this ALL the time: people thinking they need cardio, barely eating, feeling exhausted, and wondering why they still don’t look or feel the way they want.
WHAT TO DO INSTEAD:
Prioritize strength training first! At Results Fitness, we typically recommend:
• 3–4 strength training sessions/week (our Small Group Personal Training sessions)
• 1–2 cardio workouts/week (our Cardio Classes)
This combination helps you build lean muscle, improve body composition, support sustainable fat loss, feel stronger, AND more energized!
MYTH #3: If the Scale Doesn’t Move, NOTHING Is Changing!
The scale messes with people more than anything else. First, it’s important you understand that your scale weight can and will fluctuate daily for several reasons:
• Water retention: what you ate, salt intake, physical activity
• Hormones: menstrual cycle = water retention + bloating
• Digestion: the amount of ‘stuff’ is in your GI tract
• Inflammation: fluid retention after an intense workouts or injury
What this all means: a stagnant scale does NOT mean nothing is changing.
Muscle takes up less space than fat, but it weighs more. As you strength train, it’s completely possible to lose body fat, gain muscle, look leaner, and feel stronger even if the scale doesn’t change or much as all.
(Read that again….once more…and again!)
It’s normal for the scale to stay the same but yet clothes fit better, your body becomes leaner and you look more “toned’’
Do NOT quit when these things are happening just because the scale doesn’t budge or fast enough. That’s a huge mistake!
WHAT TO DO INSTEAD:
Track more than just weight to understand ALL of your progress:
- Progress photos: take weekly photos to see your transformation
- Measurements: changes in your waist, hips and bust indicate you are losing body fat
- Strength gains: ability to lift heavier weights, do more work and rest less
- InBody Scan: similiar to a scale but better ’cause it meausres your muscle mass and fat mass (you can do this scan here at Results Fitness!)
MYTH #4: One “Bad” Meal Ruins Everything
All-or-nothing thinking can make enjoying the smallest slip-up like a tasty meal, dessert or missing a workout feel like total failure.
When you believe you have to be “perfect” to make progress, one off-track choice can quickly spiral and unleash guilt, frustration and wanting to give up.
You know what actually ruins progress?
Turning one meal into “Well… I already messed up, so I’ll start over Monday.”
The issue is NOT the pizza. One pizza dinner does NOT ruin your results.
It’s the mindset of letting one meal spiral into several days and weeks of overeating.
Fat loss is NOT about perfection. It’s about consistency over time.
WHAT TO DO INSTEAD:
Treat slip-ups as neutral and return to your normal eating routine at the next meal.
No guilt. No punishment. No “earning” workouts.
Here’s how to braoch your slip-up guilt free and move on:
- Acknowledge the Choice: “I chose something that I’m not feeling great about right now. That’s okay.”
- Reframe the Thought: “This moment is a small part of my journey, and doesn’t define my progress.”
- Shift to Neutral: “It’s normal to have moments like this, it’s part of being human and doesn’t mean I’ve failed.”
- Return to Routine: “I can get back to healthy habits at my next meal. I can choose to make empowering choices again.”
- Focus on Consistency: “What really matters are the choices I make over time, not just one instance. I have a solid plan and am committed to it.”
- Affirm Your Progress: “I’ve made many positive decisions, and one slip doesn’t take away from all the hard work and milestones I’ve achieved.”
MYTH #5: Fat Loss Should Be Fast
Social media has completely distorted your expectations around fat loss. While it is filled with inspiring and motivating transformation stories, it’s important to remember sustainable fat loss is a slow daunting, boring, repetitive PROCESS:
- Time – fat loss ain’t happening overnight or 30 days
- Consistency – constantly making better choices at the sacrifice of others when it comes to exercising, eating, social events, sleep, etc.
- Discomfort – it’s hard waking up early to exercise, feeling hungry, saying “no” to food and drinks, and lifting heavy weights.
- Lifestyle changes – Changing your behaviors and routines requires commitment.
- Patience – Today’s world= instant gratification for everything! Fat loss is a delayed process.
The pursuit of rapid results can push you toward extreme behaviors, like overly restrictive diets or intense workout routines that are hard to maintain. Sure, maybe these approaches work at first, but in the end, only lead to fatigue, burnout or regaining body fat and weight because you did not build healthy, sustainable habits in the first place.
WHAT TO DO INSTEAD:
- Aim for steady, manageable progress!
- Focus on eating and exercise habits you can realistically maintain.
- Be consistent (the real “magic pill”).
- Set realistic expectations: sustainable fat loss averages 1–3 pounds/month.
- Work with a coach for accountability, support and guidance.
HOW TO USE THIS INFORMATION
Fat loss becomes simple once you stop chasing extremes, start understanding realistic expectations and incorporate the right strategy for your body, goals and life.
If you don’t know the right strategy, how much to eat for your goals or how to make it fit and stick in your life, this is exactly what I do as a certified nutrition coach!
Calorie needs vary by person, are based on your personal goals and need constant adjustment as your body changes.
Creating the right habits is hard to figure out on your own and change can create more (uneccassry) stress in your life.
Don’t trust what you read or see on the Internet – let the pro (ME!) eliminate the guesswork and do the thinking for you so that you get results!
No more second-guessing every choice or starting over every Monday.
If you’re ready to finally start making progress with a strategy that actually works for you, our Personalized Nutrition Coaching & Accountability Program may be exactly what you need! Learn more HERE!