How to Lose Weight at Home? Don’t Do This! 5 Biggest Weight Loss Myths in 2025″

Don’t Be Fooled! The Biggest Weight Loss Myths Exposed

Where do weight loss myths come from? Some are outdated rules that were promoted decades ago by doctors and dietitians but have since been debunked by science. The problem? Not everyone got the memo.

Others are the result of misinterpreted or cherry-picked scientific data. Popular influencers or internet “experts” helped spread these half-truths, which quickly became trendy beliefs blindly followed by people trying to slim down.

Regardless of their origin, nutrition myths are usually harmful. Not only do they fail to produce results—they often make weight loss harder and may even harm your health.

Check whether, like many others, you believe these weight loss myths—and ditch them for good. If these don’t work, how can you actually lose weight at home? You’ll find proven, science-backed methods in the second part of this article.

Myth #1: Don’t Eat After 6 PM

Many people believe that eating after 6 PM leads to weight gain. But where does this idea come from?

There is some evidence that late-night eating may negatively affect metabolism and body weight. But what exactly counts as “late”? If you go to bed around 8 or 9 PM, 6 PM may seem late enough for your last meal. But for many people, that’s when the evening is just getting started!

If you’re active after 6 PM—commuting, working out, or socializing—skipping dinner might do more harm than good.

If you usually go to bed early, eating dinner before 6 PM might make sense. But in the grand scheme of things, your total daily calorie intake is much more important. If you’re not in a calorie deficit, skipping your evening meal won’t make a difference in your weight.

Of course, avoiding heavy meals 2–3 hours before bedtime may improve sleep quality—but this has little to do with weight loss.

Myth #2: Intermittent Fasting Is the Golden Ticket to Weight Loss

Intermittent fasting (IF) has become one of the hottest weight loss trends. Some studies, like those published in Obesity (2021), suggest it may improve insulin sensitivity and promote fat loss. Reducing your eating window can naturally decrease calorie intake, which supports weight loss.

But it’s not a one-size-fits-all solution.

Everyone reacts differently to diet changes. Intermittent fasting may not be suitable for people with conditions like insulin resistance, hormonal imbalances, cardiovascular diseases, or gastrointestinal disorders.

For some, long gaps between meals can trigger binge eating, low energy, poor focus, or even disordered eating habits. Moreover, there’s no solid evidence that IF is more effective than traditional calorie-controlled diets with balanced meals.

While IF can work for some, the key to lasting weight loss is sustainable lifestyle changes: consistent eating habits, physical activity, and a diet tailored to your individual needs and routines.

Myth #3: Carbs Are the Enemy

“You’ll lose weight if you ditch potatoes, pasta, and bread”—this old saying still sticks. But it misses the bigger picture: what are you eating instead of carbs?

If you replace carbs with calorie-dense foods like nuts (even though they’re healthy), you might actually eat more calories. And as we’ve mentioned—weight loss only happens in a calorie deficit.

So why the bad rap for carbs? Carbohydrates are often associated with white bread, pasta, and rice—foods that aren’t very filling and can cause hunger to return quickly. But not all carbs are created equal.

Whole grains with a low glycemic index and high fiber content keep you fuller longer, don’t spike insulin, and can be part of a weight-loss diet.

Myth #4: Fat Makes You Fat

This myth stems from the fact that fats are the most calorie-dense of all macronutrients. While protein and carbs provide 4 kcal per gram, fat provides 9 kcal. That makes it easy to go over your daily calorie needs without realizing it. For example, one tablespoon of olive oil adds about 120 kcal—more than a small banana.

So yes, fat needs to be portioned carefully—but that doesn’t mean you should avoid it.

Fats play many essential roles in the body: they help absorb fat-soluble vitamins (A, D, E, K), support brain function, and regulate hormones. Healthy fats—found in olive oil, nuts, avocados, and fatty fish—can even support weight loss by keeping you full and stabilizing blood sugar.

Saturated and trans fats, found in processed foods and fast food, are the ones to minimize due to their link with heart disease.

When losing weight, the goal isn’t to cut out fat, but to use it wisely. Measuring your fat intake (for example, using a teaspoon rather than eyeballing) helps you stay in control without cutting out this crucial nutrient.

Myth #5: Supplements Are the Key to Fast Weight Loss

Many people turn to supplements hoping for fast results. But there are no shortcuts to healthy weight loss.

There is little strong scientific evidence that supplements significantly aid long-term weight loss. And studies that do suggest this are often funded by the supplement companies themselves—raising questions about reliability.

What’s more, many weight loss supplements can cause unwanted or even dangerous side effects.

Even though some supplements may support weight management, others don’t show any real benefit. What we do know for sure: the only proven way to lose weight safely is through a calorie deficit.

So, How to Lose Weight at Home? Proven Methods

By now, you’ve seen the term “calorie deficit” multiple times—and that’s no coincidence. It’s the number one rule of weight loss. To know how much to eat to lose weight, start by calculating your daily calorie needs. Then reduce that number by about 300–500 kcal, depending on your goals.

Need help with the math? Use the Peater app—it does all the calculations for you and generates a personalized nutrition plan based on your needs and preferences.

The Most Important Weight Loss Guidelines

You may have heard people say “not all calories are equal.” What does that mean?

For example, 100 calories from vegetables offer a completely different nutritional profile than 100 calories from cookies. Nutrients like protein, fiber, and healthy fats have a different impact on metabolism and satiety.

So, pay attention not only to calorie quantity, but also to calorie quality.

✅ Plan your meals

Eating regularly and balancing your meals helps manage hunger and keep your energy stable throughout the day.

✅ Choose nutrient-dense foods

Opt for unprocessed, whole foods rich in protein, fiber, and healthy fats.

✅ Exercise regularly

Even short but consistent physical activity—such as cardio or strength training—can have a big impact.

✅ Stay hydrated

Drinking enough water supports metabolism and helps control appetite.

✅ Track your progress

Keeping a food and activity journal can help you identify areas for improvement and stay motivated.

Remember: weight loss is a journey that requires patience and consistency. Avoid the traps of popular myths, and focus on proven strategies that deliver lasting results.