Eleven weight-loss myths with evidence against them.

1. "Breakfast is essential." — Not for weight loss; meal timing is less important than total intake.
2. "Eating after 8 PM makes you fat." — Total calories matter; timing is secondary.
3. "Spot reduction works." — It doesn't. Fat loss is whole-body.
4. "Cardio is the best way to lose weight." — Strength + diet outperforms cardio alone.
5. "Fat makes you fat." — Calorie surplus does, regardless of macro.
6. "Carbs are evil." — Refined carbs in excess are problematic; carbs per se are not.
7. "Small frequent meals boost metabolism." — No significant difference vs 3 meals.
8. "Detox cleanses remove fat." — Your liver already does this.
9. "Weight training makes women bulky." — Takes years of specific effort.
10. "Slow metabolism is to blame." — Rarely the cause; calories in/out is.
11. "No pain, no gain." — Chronic soreness is poor programming, not progress.