There are millions of ways to get in shape— and just as many strange and unproven tales about how that can be accomplished. We put together the top weight loss myths and the reasons you can kick them to the curb.

MYTH #1: LOSING WEIGHT IS HEALTHY.

Weight loss is not the quick fix for everyone with high blood pressure, high cholesterol or high blood sugar. Proper nutrition and exercise is. Crash diets and fasting can lead to muscle loss and slow your metabolism. Simply put, not all weight loss is healthy. Your goal should be to lose fat and maintain or build muscle.

MYTH #2: STOP SNACKING TO LOSE WEIGHT.

Stop eating all the time and you will lose weight. Have you heard that before? Truth is it is not accurate. Whether you consume 2000 calories all in one meal or throughout the day, the numbers don’t change. Eating throughout the day, however, can help you to feel satiated and keep you from going off your diet and nutrition program.

MYTH #3: EAT MORE FRUITS AND VEGETABLES.

All you need to do is eat more salads and snack on fruit and you will lose weight. This does not seem too far-fetched. However, eating fruits and veggies doesn’t guarantee weight loss. Don’t just rely on eating fruits and veggies as a cure all. Instead, eat fruits and vegetables instead of snacks high in sugar and fat.

MYTH #4: LOSING WEIGHT IS EXPENSIVE.

Organic foods, non-GMO foods and healthy foods in general cost more. This does not mean it will cost you an arm and a leg to lose weight. If you are of the mind set to lose weight, you can stop spending money on fast food, sugary snacks, midday lattes and just spend your hard-earned money on the good stuff.

MYTH #5: JUST DO CARDIO, DON’T LIFT WEIGHTS.

The reason most beginner workout programs start with walking, jogging or a form of light cardio exercise is that it is easy to start. This doesn’t mean that you should skip the weight room. Also, when you train for strength, you can keep the body’s metabolism going for days after your workout. Additionally, the more muscle you gain, the more calories you will burn.

MYTH #6: THE WEIGHT LOSS UNICORN

We’ve all heard of the magic pill, secret workout routine, special fat-burning drink or some other hocus pocus that will get you in shape in an instant. The real secret that no one wants to reveal is that to lose weight, you will need to work hard, stay focused and make sacrifices.

MYTH #7: I CAN DO IT ALL ON MY OWN.

All you need is to be in the right mind set and you can accomplish anything. This much we know is true because we have heard it over and over from a variety of inspiring people. When it comes to starting a workout routine and changing your diet, there is nothing wrong with asking for help. Cut through some of the beginning struggles of trial and error by asking for advice and guidance. Reach out to your fit friends or your relatives with nutrition degrees and use our site as a resource. You’ll find training programs, nutrition plans and supplement advice, all free to use and created to help you reach your goal.