Top 5 Common Weight Loss Myths—Busted by Shanna Moyer, Certified Nutritionist

Let’s be honest—trying to lose weight in today’s world can feel like navigating a minefield of misinformation. One day carbs are evil, the next day they’re your best friend. Detox teas? Miracle cures? It’s exhausting.

At our wellness and weight loss center, we’ve heard it all—and we’re here to set the record straight. If you’ve ever felt confused, discouraged, or flat-out lied to by diet culture, this post is for you.

Let’s bust the most common weight loss myths once and for all—and replace them with real, empowering truth.

Myth #1: Carbs Make You Fat

Truth: Carbs aren’t the villain—overconsumption and poor-quality carbs are.

Carbohydrates are your body’s preferred energy source. Whole-food carbs like sweet potatoes, brown rice, oats, and fruit are rich in nutrients, fiber, and even help regulate your appetite. The problem arises when we overdo processed, refined carbs (think white bread, sugary cereals, pastries).

Instead of cutting carbs entirely, focus on quality and portion control. Your body (and brain) will thank you.

Myth #2: You Have to Starve Yourself to Lose Weight

Truth: Starving yourself slows your metabolism and harms your health.

Drastically cutting calories might lead to fast initial weight loss—but it’s rarely sustainable and can mess with your hormones, mood, and metabolism. Many of our clients come to us after trying crash diets and feeling worse than before.

Weight loss should never feel like punishment. Sustainable results come from eating enough nutrient-dense foods, balancing your meals, and being consistent over time.

Myth #3: Cardio Is the Only Way to Burn Fat

Truth: Strength training may be your secret weapon.

Sure, cardio can burn calories. But if you're relying on endless treadmill sessions, you're missing out. Muscle burns more calories at rest, and building lean muscle helps reshape your body, boost your metabolism, and protect your long-term health.

We work with clients every day who are amazed at how resistance training transforms their body composition—even more than cardio ever did.

Myth #4: The Scale Is the Best Measure of Progress

Truth: The scale only tells part of the story.

Here’s the deal: your body weight fluctuates daily due to water retention, hormones, stress, and even sleep. That number doesn’t tell you how much fat you've lost, how much stronger you’ve become, or how your clothes fit.

We encourage clients to celebrate non-scale victories—like improved energy, better sleep, fewer cravings, or increased confidence. Those wins matter just as much (if not more) than a number on the scale.

Myth #5: You Just Need More Willpower

Truth: Weight loss is not about willpower—it’s about strategy, support, and self-compassion.

This one hits hard, because so many people blame themselves when a diet doesn’t work. But let’s be clear: you are not the problem—the system is.

When you have the right tools, community, and mindset, sustainable weight loss becomes possible. That’s why we focus on coaching, habit-building, and education—not quick fixes.

You don’t need more shame. You need a plan that fits your life.

Final Thoughts: Ditch the Myths, Embrace the Truth

If you've fallen for any of these myths—don't beat yourself up. We all have at some point. The good news? You can stop chasing fads and start building a healthy lifestyle that actually works for you.

At Keystone Wellness & Weight Loss Center, we believe in empowering you with truth, tools, and compassion. No gimmicks, no shame—just real support and real results. As someone who struggled with weight and tried every quick fix, gimmick out there, I can say I know how you feel.

Ready to ditch the myths for good?

Book a free consultation today and take the first step toward a healthier, happier you.