Weight Loss Myths Debunked

1. Carbs after 6 p.m. turn to fat? Total daily calories matter more than meal timing.

   Fasted cardio is essential? Calorie balance, not fasted state, drives results.

   Fat‑burner pills melt pounds? Most just contain caffeine for a negligible boost.

   Crunches burn belly fat? Fat loss is systemic; crunches strengthen muscle but don’t spot‑reduce.

   “Clean eating” means you can’t gain weight? Overeating healthy foods still leads to a surplus.

   What really works:

   • Maintain a 10‑20 % calorie deficit.

   • Strength train 3‑4 times weekly.

   • Hit 7k‑10k steps daily.

   • Eat 0.8‑1 g protein per lb goal weight.

   • Stay consistent.