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Weight loss, in the context of medicine or health or physical fitness, is a reduction of the total body weight, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, muscle, tendon and other connective tissue. Weight can be loss by the reduction of eating calories, or with participating in daily exercise or being more active than normal.

In today's society it is generally desired to be thinner rather than heavier. It is also more healthy to be of normal weight and size. A lot of health risks come with being overweight. With that said there are a lot of common myths that are associated with loosing weight that are not always true.

Below are listed the most common myths and the facts associated with loosing weight and nutrition:
  • Myth: Starches are fattening and should be limited when trying to lose weight. Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise.

  • Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight. Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

  • Myth: Natural or herbal weight-loss products are safe and effective. Fact: A weight-loss product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work.

  • Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight. Fact: Getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

  • Myth: Low-fat or nonfat means no calories. Fact: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

  • Myth: Skipping meals is a good way to lose weight. Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

  • Myth: Eating after 8 p.m. causes weight gain. Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

  • Myth: Lifting weights is not good to do if you want to lose weight, because it will make you "bulk up." Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat.

  • Myth: Nuts are fattening and you should not eat them if you want to lose weight. Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

  • Myth: Dairy products are fattening and unhealthy. Fact: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milks and some yogurts are fortified with vitamin D to help your body use calcium.

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