10 Common Beliefs I Had to Unlearn to Hit My Health and Weight Loss Goals

Ever feel stuck in your weight loss journey, no matter how hard you try?

It might not be your effort, but rather some false or limiting beliefs you’ve picked up along the way. I’ve been there too—frustrated, overwhelmed, and wondering why nothing seemed to work.

The truth is, many of us have been taught outdated or misleading ideas about what it takes to get healthy and lose weight. And for a long time, I believed them too. But after years of research, my own trial and error, and working with hundreds of clients, I’ve discovered that *unlearning* these beliefs were the key to unlocking my true potential. 

Here are 10 things I had to UNLEARN to finally hit my health and weight loss goals:

1. Eating Fat Makes You Fat

For years, I was terrified of fat. Low-fat everything seemed like the way to go, at least when I was first studying nutrition in the early 2000s. But here’s the reality: now we know that healthy fats are essential for hormone balance, brain function, and even weight loss. Fat also tastes great, so many companies enhance their low-fat products with added sugar to keep them appetizing, which can hurt us far more than the fat would have. What actually causes weight gain is an imbalance in blood sugar, overload of processed/refined foods and poor-quality carbohydrates, not the natural fats your body needs. Avocados, olive oil, nuts—they’re all your friends! 

2. Artificial Sugars Are Good Alternatives

Sugar substitutes like aspartame or sucralose might be calorie-free, but they can mess with your metabolism and trick your brain into craving more sweet stuff. Not to mention, they often don’t satisfy that sugar craving, leaving you reaching for more. I’ve found that opting for natural sweeteners like a little honey or pure stevia extract works much better for lasting energy and satisfaction.

3. Weight Loss is About Calories In/Calories Out

This one is huge. While calories matter, your body is not a simple math equation. Hormones, stress, sleep, and nutrient quality all play a major role in how your body burns fat. You can eat the same number of calories from a donut and a salad, but the way your body responds to those calories is vastly different. It’s not just about quantity—it’s about quality and balance. Sometimes higher calorie foods that balance your blood sugar have a better impact on your body than low calories ones that can cause a spike. Personally, I had to eat more of the right calories to lose weight.

4. Blood Sugar Regulation is Only for People with Diabetes

Before diving into the science of blood sugar, I originally assumed it was only relevant if you had diabetes. Turns out, regulating blood sugar levels is crucial for everyone—especially for sustained energy and fat loss. When your blood sugar is stable, you avoid those energy crashes and cravings that lead to overeating.

5. Eggs Raise Cholesterol

This myth has been thoroughly debunked, but I believed it for years. Eggs are packed with nutrients, including protein and healthy fats, and they do not significantly raise cholesterol levels in most people. In fact, they’re one of the healthiest foods you can add to your diet, so don’t fear the yolk!

6. Vegetarian Protein Sources are Healthier

While vegetarian protein sources can be part of a healthy diet, it’s not accurate to say they are inherently healthier than animal proteins. Some vegetarian protein options, such as highly processed meat substitutes, can be loaded with sodium, preservatives, emulsifiers, and added sugars, making them less healthy than lean cuts of meat or fish. A balanced approach with a variety of plant and animal proteins tends to work best for overall health.

7. I Have to Be Perfect to See Results

This is probably the most damaging belief I held. The need for perfection kept me in an all-or-nothing mindset. If I couldn’t be 100% on my nutrition or exercise plan, I’d give up entirely for the rest of the day. The truth is, consistency beats perfection every time. Small, sustainable changes make a bigger impact in the long run than any extreme effort you can’t maintain.

8. The More Exercise, the Better

I used to think the key to losing weight was exercising as much as possible. But over-exercising can actually stress your body out, raising cortisol levels and causing you to hold onto fat. I learned that focusing on quality over quantity—strength training, walking, and occassional short HIIT workouts—was much more effective than spending hours in the gym.

 9. Poor Sleep Only Affects Energy Levels

I originally had no idea how deeply sleep impacts weight loss. Lack of sleep messes with hunger hormones, making you crave high-carb, sugary foods. It also increases cortisol, which can lead to fat storage, especially around the belly. Prioritizing sleep has been a game-changer for my health and weight loss.

10. “If You Mess Up, Start Over Tomorrow (or Monday)”

How many times have you “started fresh” on a Monday? I used to do this all the time, thinking one slip-up meant the entire day (or week!) was ruined. The truth is, every meal or workout is a new opportunity to make better choices. You don’t need to wait for tomorrow or Monday to get back on track.

A Personal Note:

True story: I was 40lbs heavier when I believed these 10 things. I spent years battling frustration, thinking I just wasn’t disciplined enough. But when I began unlearning these myths and focusing on the right habits—especially around hormone balance and mindset shifts—that’s when the real changes happened.

We’re lucky to live in a time when there’s so much new research on how our bodies work, especially when it comes to hormones like insulin and cortisol. These factors are HUGE when it comes to achieving long-term success.

If you are looking to transform your health habits and shed some unwanted weight along the way, you are in the right place. 

Here’s to unlearning what no longer serves us and embracing the habits that truly lead to lasting health!