Let me guess—you’re hitting the gym three to five times a week, staying active, and trying your best…but when you step on the scale, it feels like nothing’s changed. It’s frustrating, right? You’re putting in the work, and yet your jeans are still tight, and the scale won’t budge. 

I hear this all the time from women who feel like they’re doing everything right, but they’re not seeing the progress they want. And here’s the thing—you can eat your favorite foods, feed your family, and lose weight. But your progress will be stalled if you are falling for these weight loss myths that are holding you back.

Unpacking the Myths That Sabotage Your Weight Loss

There’s no shortage of misleading information out there when it comes to weight loss. Between social media, influencers, and even well-meaning friends, it’s easy to get caught up in what I like to call the “weight loss myth trap.” You know the one—believing that eating “superfoods” or sticking to salads and energy bars will automatically get you results.

Spoiler alert: It’s not that simple. While these foods can certainly be part of a healthy lifestyle, they’re not the miracle solutions they’re often made out to be. In fact, if you don’t fully understand the nutritional content of the foods you’re eating, you might actually be undermining all your hard work.

So, let’s set the record straight and bust some of the biggest weight loss myths that could be derailing your results.

Common Weight Loss Myths Debunked

1. Açai Bowls are marketed as nutrient-rich, but there’s a catch. Many açai bowls come loaded with sugars and calories. Add toppings like granola (which is often packed with oils and added sugar), honey, and fruit, and you could easily consume over 600 calories in one sitting. That’s half your daily calorie allowance if weight loss is your goal. So while they might seem like the ultimate healthy choice, they can quickly derail your progress if you’re not mindful of portions and ingredients.

2. Salads might seem like a smart choice, but it depends on the toppings. Just because it’s called a salad doesn’t mean it’s automatically healthy. Many restaurant salads can pack in the calories with creamy dressings, loaded with cheese, croutons, and other high-calorie add=ons. What seems like a light lunch can quickly turn into a calorie bomb. If you’re not careful, that “healthy” salad could be sabotaging your progress.

3. Energy bars are perceived as a quick, convenient healthy option for busy individuals on-the-go. However, they can contain as much sugar as a doughnut! Many are packed with sugar, artificial ingredients, and unnecessary calories. Always check the label for hidden sugars and processed ingredients. As an alternative, you can opt for whole food snacks like a handful of almonds or an apple with peanut butter. Trust me, your body will thank you.

4. Veggie chips might sound like a great alternative to regular potato chips, but most of them are just repurposed potato chips with a sprinkling of vegetable powder. Veggie chips are still fried, high in fat, and low in actual vegetables. If you want a healthier option, opt for raw veggies with hummus or bake your own veggie chips at home.  

These so-called health foods might not be the quick fixes we’ve been led to believe. The key is to focus on ingredients, portion sizes, and overall dietary balance.

Embracing Food Freedom While Navigating Weight Loss Myths

Now, I’m not here to tell you that you need to give up your favorite foods. In fact, one of the biggest reasons diets fail is because they promote restriction. And what happens when you restrict yourself? You end up binging and feeling guilty. Let’s stop that cycle right now.

Instead of cutting out your favorite foods, focus on making healthier adjustments. Love pizza? No problem! Just make a few tweaks to the recipe to lower the calorie count—try using a cauliflower crust, reducing the cheese, or loading it up with veggies. That way, you’re still enjoying the foods you love, but in a way that supports your goals.

It’s all about balance. You don’t need to give up your social life, your family dinners, or your sanity to lose weight. You can enjoy food freedom while still working towards your goals. The secret? Small, sustainable changes that fit into your lifestyle—not a strict, unrealistic diet.

Focus on Facts, Not Myths

The truth is, you’re probably doing more right than you realize. But it’s easy to feel overwhelmed and discouraged when you’re caught up in all the myths surrounding weight loss. Instead of focusing on all the things you think you can’t do, start focusing on what you can do.

For example, maybe you’re not ready to hit the gym for an hour every day, but can you squeeze in a 20-minute walk? Can you swap out that sugary latte for a cup of black coffee? These small changes add up. And remember, consistency over perfection is the key. You don’t have to do everything perfectly—just keep showing up and making those small, manageable changes, and I promise, you’ll see results over time.

Weight Loss Doesn’t Have to Be Complicated

I know weight loss can feel overwhelming, especially when you’re balancing a busy schedule. But here’s the good news: it doesn’t have to be complicated. You don’t need to spend hours meal prepping in the kitchen or deprive yourself of the foods you love. In fact, the simpler you keep it, the more sustainable your results will be.

Focus on meals that are easy, quick, and nonrestrictive. Instead of counting every calorie, focus on portion control and choosing whole, nutrient-dense foods. If you’re rushing around and barely have time for yourself, try batch-cooking on the weekends or keeping healthy snacks on hand for those busy days. The more prepared you are, the easier it will be to stick to your goals.

If you find yourself frustrated despite your efforts, it may be time to reevaluate the myths you believe. Head over to my Instagram, and let’s get started on your journey to the weight loss you deserve.