MYTH: Low-Fat and Fat-Free Means Low Calorie Just   because something is low in fat does not mean it's low in anything else. For   example, a SnackPack fat-free chocolate pudding has 90 calories, with 13 grams   of sugar as compared to the regular version with 14 grams of sugar and 120 calories.   That's a not a big difference. In fact, many low-fat and fat-free foods are   more processed with higher in calories, sugar and sodium counts than the “normal”   versions. Plus, fats are essential nutrients and play a role in satiety -- that   feeling of fullness. So read labels: Food manufacturers add sugars, carbs and   sodium to compensate for the lack of fat.

MYTH: Carbohydrates Make You Fat Carbohydrates   won’t make you fat. It’s what is in carbohydrate-rich foods -- like the sugar   and fat in that doughnut -- that should be avoided to maintain a healthy weight.   Processed carbs, like breakfast cereals, bagels, English muffins and bread lack   the belly-filling fiber to keep you feeling full until your next meal. Simple   carbs spike your blood sugar, which just make you crash and feel hungrier. For   example, white bread will make you feel less full than whole grain bread, even   though they have the same caloriesThe bottom line: Having high-fiber sources   of carbohydrates means we feel fuller on fewer calories, and we eat less overall.   And if you’re eating less, you’re consuming fewer calories.

MYTH: Certain Foods Can Burn Fat Faster Oh, if   we could just eat our way to thinness. But the truth is that no food can burn   body fat. There are grapefruit and cabbage diets that claim they can help melt   fat, but the fact is that while they're low in calories, these foods don't replace   the treadmill. It is true, however, that the calories from whole plant foods   -- like nuts -- don’t seem to 'stick' as easily as calories from junk food,   like cookies. And don’t believe the 'negative calorie' myth, either. Eating   low-calorie foods -- like celery -- won't actually make your calorie count go   down.

MYTH: Cut Daily Calories By Skipping One Meal   Skipping a meal will just lead to extreme hunger later on, which often means   overeating at your next meal. According to data from the Weight Loss Registry,   one of the most powerful habits of successful weight maintainers is eating breakfast.   Don’t like breakfast food? That’s okay; eat a salad or a wrap in the morning.   Your body will thank you for it. Skipping meals slows your body’s metabolism   because it's trying to store calories from other meals. And that can stall your   weight-loss efforts. So maintain balance throughout the day -- don't get too   full or too hungry. A recent study found that people who eat regularly throughout   the day are more likely to keep the weight off.

MYTH: Avoid White Potatoes and Other Starches   Foods that are high in starch such as beans, rice and pasta are actually an   important way to get and store energy for the body. While white potatoes and   corn get a bad rap, let it be known that you can maintain a healthy weight while   eating these two foods in moderation. Potatoes are a rich source of vitamin   C and several B complex vitamins, and corn is high in fiber and other nutrients.   How you prepare them makes the difference between healthy and unhealthy. Adding   a lot of butter or heaping on high-fat toppings, like cheese or sour cream,   is what will pack on the pounds.

MYTH: Never Eat After 8:00 pm It doesn’t matter   what time of day you eat -- calories can’t tell time! What matters is how many   calories you’re consuming. So if you work out late at night, don’t worry about   eating a meal afterwards. As long as it’s healthy, you’ll stay on track for   weight loss. If you want a bedtime snack, consider first how many calories you’ve   eaten during that day. Do you have some wiggle room? Then grab a snack like   a banana topped with natural peanut butter.

Myth: Never Eat Dessert More good news: You can   eat sweets, too! You can even eat them for dinner occasionally. Don’t make it   a habit, but allowing yourself a treat here and there will subdue cravings and   prevent you from indulging heavily later on. As long as you’re not eating a   sundae every night, you’re a-okay. Researchers from Tel Aviv University found   that having dessert for breakfast can actually help people lose weight, possibly   because they don’t feel deprived throughout the day.

Myth: You Can Only Eat Three Meals a Day Some   experts advise eating three big meals a day, while others say you should have   six small ones when you're trying to lose weight. Keep in mind that when you   eat isn't what's important -- you should focus on total calories. If you're   having six small meals per day that keep you full, great. If eating three larger   meals works better for you, do that. But if you're eating six large meals per   day, then you should probably reevaluate your eating habits.

Myth: You Shouldn't Weigh Yourself Though you   shouldn’t get on your scale every few hours, keeping track of the pounds you   lose or gain is important. Research from the National Weight Control Registry   shows that 75 percent of people who successfully maintain a healthy weight weigh   themselves at least once per week. The way your clothes fit (a belt getting   tighter, a dress feeling looser) will help gauge your weight loss, it's not   enough to keep you on track. Weigh yourself at the same time of day for consistency   -- even if you only lose a half pound, you are headed in the right direction.

Myth: Red Meat Is Bad for You Red meat can be   good for you, if you're eating the right amount. The Scientific Advisory Commission   on Nutrition says adults shouldn't eat more than 17 ounces of red meat a week,   and no more than 2.5 ounces a day. In general, it's smart to cut back on red   meat because its saturated fat could increase heart disease risk. Go for lean   cuts such as bison, sirloin, venison or 97-percent lean ground beef in moderation.   Red meat is an excellent source of protein, which takes longer to digest, keeping   you fuller loner. But humans don't actually need red meat. If you enjoy it,   value quality over quantity and try to find a local farm that raises organic,   grass-fed cattle. Organic isn't processed or filled with additives, which can   help with weight loss.