When it comes to bad weight loss recommendations, nutritionists have heard it all from their clients. Here are the tips they wish you’d stop believing, plus some proven strategies to use instead.

“Stop eating gluten.”

We’ve said this before, but let’s say it again. Unless you have celiac disease or non-celiac gluten sensitivity, there’s no reason to eliminate gluten from your diet, and there’s no evidence that doing so will help you shed weight. “Going gluten-free makes eating more expensive, takes good-tasting bread and pizza off the menu, and doesn’t guarantee a lower kilojoule intake,” says Georgie Fear, author of Lean Habits for Lifelong Weight Loss. “Even if going gluten-free keeps you away from pasta and bread, there are plenty of gluten-free goodies like biscuits and cake that sneak all those kilojoules back into your diet anyway.” Instead, keep enjoying gluten-containing foods in moderation, like everything else.

Read More: 5 Bedtime Beverages That Help You Lose Weight

“It’s all about exercise.”

You might have heard the phrase you can’t outrun a bad diet – and it’s true. “I’ve had clients place exercise on a pedestal above diet and other lifestyle behaviours,” says Devon Golem, director of the Didactic Program in Dietetics at New Mexico State University. “Truth is, scientific evidence reveals that diet alone is more effective than exercise alone when it comes to short-term weight loss. And for long-term weight loss, you need a combination of diet, exercise, and other lifestyle changes.”

Read More: 4 Ways Eating Potatoes Can Help You Lose Weight

“As long as it’s healthy, you don’t have to watch how much you eat.”

We know, we know – nobody likes breaking out the measuring cups and spoons. But portions really do matter, especially when it comes to kilojoule-dense fats, says Lisa Young, nutrition professor at New York University and author of The Portion Teller. “I have had clients who have actually gained weight by thinking this way,” she says. “Nuts, avocados, and olive oil are healthy fats – but you have to watch your portions!”

Read More: Why Your Weight Fluctuates

“Taking a cheat day will keep your metabolism up.”

Sorry, cheat day lovers: The big increase in kilojoules you eat on a cheat day will probably be stored as body fat, says Fear. “The best way to keep your metabolism up and lose fat is not to down a whole pizza on Sunday, but to eat some carbs daily, strength train several times a week, get enough sleep, and eat within your kilojoule needs – every day of the week,” she says.
Read More: 4 Things To Avoid If You Want To Keep Your Metabolism Burning

“Diet and exercise are the only things you need to worry about.”

Sleep, stress, and environment all play a huge role in your weight-loss efforts. “The link between sleep and weight is undeniable. The less we sleep, the more we weigh,” says Golem. “Stress is another factor that needs to be considered, especially if food or alcohol is being used as a calming strategy. Chronic stress influences appetite-regulating hormones and affects hormones that regulate the way your body burns kilojoules.”
It also pays to consider your environment, Golem explains. Research shows that people who keep unhealthy foods like fizzy drinks or biscuits on the kitchen counter can weigh up to 10kg more than those who don’t. So take a look at what kinds of foods you’re regularly stocking at home and at work.
Read More: 11 Tricks To Shrink Your Portions – And Your Tummy!

“Say buh-bye to all of the unhealthy food in your life.”

Go ahead and break out your happy dance. You don’t need to cut out chips or ice cream (or whatever “bad for you” foods you love) completely. “There’s room for fatty, sugary and salty foods, as well as alcohol,” says Golem. “It’s a matter of eating well the majority of the time.” Besides, making your diet too strict will likely backfire, leading to deprivation and bingeing. How can you actually achieve moderation? “Setting boundaries,”says Golem. “For example, I love desserts, but they’re one of my trigger foods – I have a hard time eating a proper serving size when they are around. So my boundaries for desserts are that I eat a single portion just once a week – on Friday nights.”

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