Losing weight is tough. It requires dedication, patience, and a willingness to change habits. But along the way, many of us fall for myths that make the journey even harder. From restrictive diets to miracle cures, the internet is filled with misleading weight loss advice. Nutritionist Amaka, who lost 25 kilos in just four months, is here to set the record straight. She keeps sharing insights from her impressive transformation on Instagram, offering practical diet and workout tips. In a recent post, she debunked some of the most common weight loss lies we need to stop believing.

1. Just Eat Less and Move More

A calorie deficit is essential for weight loss, but starving yourself is counterproductive. Severe calorie restriction slows metabolism and often leads to overeating later. Even if you’re fasting, ensure your meals are properly portioned and nutritionally balanced.

2. Carbs Are the Enemy

Carbohydrates don’t make you gain weight—overeating does. Healthy carbs like sweet potatoes, oats, and whole grains can actually support weight loss by providing energy and keeping you full longer.

3. Eating Fat Makes You Fat

Not all fats are bad. Healthy fats, such as those found in avocados, nuts, and olive oil, are crucial for burning fat and maintaining satiety. Cutting out healthy fats can actually hinder weight loss progress.

4. Morning and Night Drinks Are Useless

While morning detox drinks and nighttime teas won’t magically melt fat, they can aid digestion, keep you hydrated, and reduce cravings. However, they should complement a healthy diet and exercise routine, not replace them.

5. Weight Loss Pills and Teas Will Help You Lose Weight

No pill or tea can burn fat for you. Sustainable weight loss requires eating a well-balanced diet and staying active. Products that claim to help you shed pounds effortlessly are often misleading and can even be harmful.

6. You Can Burn Belly Fat by Doing Ab Exercises

Spot reduction is a myth. No number of crunches will specifically target belly fat. The key to losing belly fat is a combination of a healthy diet and full-body workouts that burn overall fat.

7. Eating Late at Night Makes You Gain Weight

Weight gain is determined by total calorie intake, not the timing of your meals. A healthy snack at night won’t ruin your progress. However, eating too close to bedtime may lead to indigestion and poor sleep quality.

8. You Have to Give Up All Your Favorite Foods

Depriving yourself completely often leads to binge eating. Instead, practice portion control and moderation. You can enjoy your favorite foods while still making progress towards your weight loss goals.

9. Lifting Weights Will Make You Look Too Muscular

Strength training is one of the best ways to burn fat and tone up. Unlike the common fear of looking bulky, lifting weights actually helps create a lean, sculpted physique while boosting metabolism more effectively than cardio alone.

10. The Scale is the Best Measure of Progress

Weight isn’t the only indicator of success. Inches lost, how your clothes fit, and how you feel overall are better markers of progress. Obsessing over the scale can be discouraging, especially when muscle gain offsets fat loss.

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