Understand what really works for weight loss, and which common beliefs might be holding you back.

When it comes to weight loss, myths and misconceptions can make it difficult to know what truly works. Understanding the realities of weight loss will help you make informed decisions that support long-term success.

Whether you're considering diet plans, supplements, or specific exercises, here's what to know about four of the most common weight loss beliefs.

Weight loss gummies are dietary supplements that claim to assist with weight loss. They often contain ingredients designed to reduce appetite, promote fat burning, and support overall weight management. However, there is limited research on the effectiveness of these gummies, and they may come with potential side effects, such as digestive issues or allergic reactions.

It's worth being cautious with any supplement that hasn't been rigorously tested or makes promises of rapid weight loss, as they may not be safe or effective. The most reliable and sustainable way to lose weight remains a balanced diet and regular exercise that creates a calorie deficit.

Where you lose fat first depends on factors such as genetics, gender, and body type. Most people notice fat loss initially in the face and upper body before changes appear in the lower body or belly. This unevenness can be frustrating, but it happens because areas like the lower body contain more fat cells, which can make fat loss seem slower.

Spot reduction - losing fat from specific areas - is a common weight loss myth and isn't possible. However, overall fat loss will eventually become visible across all areas of your body. Creating a sustainable calorie deficit through healthy eating and regular movement is key, and strength training is especially beneficial as it helps preserve muscle mass during fat loss.

An apron belly occurs when excess skin and fat hang down over the stomach and abdomen. The two leading causes are significant weight loss and pregnancy, as both can stretch the skin beyond its ability to return to its original tightness. Other contributing factors include:

As with most areas of the body, spot reduction isn't possible. However, losing weight through a healthy, balanced diet, staying hydrated, and exercising will help reduce overall body fat, including in the apron area. Strength training is essential, as it helps preserve muscle mass while losing weight, and core-strengthening exercises can help strengthen the abdominal muscles and may improve the appearance of the stomach area.

Reducing the appearance of an apron belly takes time, so it's important to remain consistent with your new habits and be patient.

Dieting for weight loss generally involves regulating the amount or types of food you consume to create a calorie deficit. Common methods, such as calorie counting, intermittent fasting, and keto, can feel restrictive and may not work for everyone. If a particular approach doesn't feel right for you, it's unlikely you'll be able to maintain it in the long term - which is essential for sustainable weight loss. Ultimately, to lose weight you need to be in a calorie deficit, but how you achieve this is up to you.

Rather than restricting or eliminating any foods, focus on understanding how certain foods make you feel. All foods can fit into a healthy diet when consumed in the right amounts to align with your overall goals. It's worth considering not just what you're eating, but also why and how you eat, as eating in response to stress or eating quickly without paying attention can negatively impact your weight loss journey.

To lose weight without dieting, adopt eating habits that are sustainable for you. Incorporating your favourite foods into your meals will help make the changes feel enjoyable and long-lasting.