6 Nutrition and Weight Loss Myths--DEBUNKED!

Myth 1: If I want to lose weight, I need to do more cardio.

This is one I hear all the time, and I’m here to set the record straight! If you love doing cardio, do it. I’m all about people choosing an exercise routine that makes them feel happy!

BUT believing that weight loss requires more cardio is simply false.

To lose weight, we do need to be in an energy deficit—meaning we use more calories than we consume. That’s how weight loss works. So, any form of exercise can help create this deficit.

There’s nothing “wrong” with cardio, and yes, it burns calories. But weightlifting can be an even more powerful tool to help you reach your physique goals.

Weightlifting not only burns calories while you’re doing it, but it also builds muscle. And muscle is like a metabolic engine—the more muscle you have, the higher your metabolism. This is exactly what you want if you’re trying to change your body composition.

And ladies, if you’re sitting there worried that lifting weights will make you “bulky”—trust me, it won’t. Not without years of intentional weight training and eating well above maintenance. You may end up looking super lean and toned, though. 🙂

Aim for 2-3 days a week of each—cardio and weightlifting. If you’re not sure where to start, Eagle Strong Programming has an amazing 12-week weightlifting/body building program you can do at home with the right equipment, or in the gym. I don’t earn anything from recommending it—I just know it’s a really good program, and you deserve good!

Myth 2: Fruit has too much sugar.

I don’t know where this one started, but it frustrates me so much.

HERE TO TELL YOU: Eat your fruit without fear. 🍌🍓

Fruit is not the problem. And for Pete’s sake, stop worrying about bananas. Yes, fruit contains sugar, but it comes from a real, whole food source and is packed with fiber. When we consume naturally occurring sugars with the fiber that nature intended, our bodies digest them in a safe and beneficial way.

Now, could someone hypothetically eat too much fruit and overconsume carbs? Sure. But is it likely? Not really. I’ve coached so many people over the years, and I have yet to see someone gain weight because they’re eating too many apples. We tend to overeat processed foods, not real, whole foods.

Myth 3: “I gained 2 pounds of fat yesterday.”

No, you didn’t.

And more importantly, you don’t need to weigh yourself every single day. Seriously—stop doing that to yourself.

If you’re stepping on the scale daily and freaking out when it goes up a little, know this: the chances that you actually gained 2 pounds of fat overnight are nearly impossible.

Using the laws of thermodynamics, you’d have to eat 7,000 calories over your maintenance calories to gain 2 pounds of fat. That means for the average person, we’re talking about a 9,000-calorie day.

Assuming you didn’t do that, the fluctuations you see are water weight. Our bodies are about 60% water, and weight can fluctuate daily due to things like:
✅ Hydration levels
✅ Sodium intake
✅ Bowel movements
✅ Sleep quality
✅ The type of workout you did the day before

Consider decreasing the frequency of your weigh-ins. Weekly at most. Bi-weekly or even monthly works too. This gives you a much better picture of your actual progress.

Myth 4: Fat weighs more than muscle.

This is a super common one, and while the message behind it makes sense, the wording is just… wrong.

A pound of fat and a pound of muscle both weigh exactly 1 pound.

However, they look very different on the body. Muscle is denser than fat, so it takes up less space.

If you’re losing fat while also building muscle (aka body recomposition), you may not see a big change on the scale—but you will notice differences in how your clothes fit, how your body looks, and how you feel.

Example: I weigh the exact same now as I did before I started CrossFit 10 years ago, but my body looks completely different. I’m four sizes smaller.

If you’re resistance training as part of your weight loss efforts, don’t rely solely on the scale. Take progress pictures, track measurements, and pay attention to how you feel in your body. That’s what really matters.

Myth 5: I can’t eat carbs.

You can eat carbs. And honestly? You should.

Your body needs carbohydrates for energy. Cutting carbs super low to lose weight is a fast track to fatigue, mood swings, and burnout.

But not all carbs are created equal. Your body loves real, whole-food carb sources like:
🥔 Potatoes (yes, potatoes!)
🍎 Fruits & veggies
🌾 High-quality, minimally processed grains

Your body does not love highly processed, food-like products filled with added sugars, poor-quality oils, and unnecessary junk—think chips, donuts, low-quality breads, and packaged snacks.

That doesn’t mean you can never have those things. But the goal is balance.

The right amount of carbs for you depends on your unique body and lifestyle. If you’re not sure how much you need, I have a free macro calculator that can help!

So yes—this is me giving you permission to eat your carbs. 🍞❤️ Just focus on real, whole foods as much as possible, and learn what the best amount for YOU is. 

Myth 6: Weight loss shouldn’t be so hard.

Listen, we live in a fast-paced, highly processed food culture. The deck is stacked against you.

If you’re struggling with consistency, it’s not a willpower issue. You don’t suck. And yes—staying on track can be tough in today’s world.

Success comes down to:
✨ Focusing on one step at a time
✨ Understanding that progress > perfection
✨ Finding support and accountability when you need it

This is the foundation of Well Fed Coaching. If you’re looking for guidance and structure, we’ve got you.

Tune in next week for some super useful, little-known nutrition tips!

In the meantime—KEEP GOING. You got this. 💪

Coach Ashleigh 🦈