9 Pieces of Diet Advice You Need to Stop Believing

Fact: Most of us don't set out to cleanse with any intention of staying on an ultra-strict regimen for the rest of our lives, and with good reason! This thinking can set you up for failure. Why? You adhere to your new plan for a week, drop a few pounds (or maybe gain some from all the sugary liquids!), and then dive headfirst into a pint of Ben & Jerry's. It's more empowering to make small, but impactful, changes to your diet than to abstain from solids and essentially eat baby food for a week. And sorry, a "3-day juice cleanse" or a "22-day vegan cleanse" will not make you look like Beyoncé.

Fact: Gluten, sugar, dairy, carbs, meat … you name it, someone suggests you cut it out. Truthfully, eliminating certain nutrients or food groups may help shed weight at first, but that's largely due to behavioral changes you make. If you cut sugar, you're presumably not eating the cupcakes you normally would every other day, right? But cutting some food groups can lead to weight gain. Most gluten-free or dairy-free alternatives are loaded with added calories or have unpronounceable ingredients — so the real thing can be healthier! Unless there's a medical need for you to shun a food group, skip this strategy.

Fact: No matter where you shop for groceries, you always have to read labels. While the claim "organic" is a USDA certification, it still has no bearing on the number of calories you're consuming when you dig in. And there's no hard and fast rule or clear definition of "natural" labels when it comes to food products. For example, some yogurts that are labeled "all natural flavors" actually have 40g of added sugar per cup! Choose plain, as-close-to-nature, whole foods for a waistline- (and wallet-) friendly grocery run.

Fact: First, it's true that a "fat free" diet can make you gain weight: You rarely feel satisfied, so you wind up loading up on sugary processed foods instead. But conversely, loading up on ingredients like coconut oil, olive oil, nuts, and avocado is only healthy to a point. Yes, these are better types of fat — but that doesn't mean there shouldn't be a limit on how much you eat. Fat has nine calories per gram, while protein and carbs have 4 calories per gram, so it can add up quickly. Make sure you're measuring out cooking oils, nuts, and that sliced avocado to keep total calories in check.

Fact: Yes and no. This strategy is extremely effective for some — but not for all! A weekly "cheat day" if done wrong, can derail all the diet and exercise efforts that you've made over the course of the week. For some, dedicating the whole day to eating whatever you want can translate into a No Baked Good Left Behind campaign or cheeseburger binge, which will result in weight gain instead of maintenance. The other hazard? It can be tough to get back on track the next day — you may feel too full to hit the gym. Instead, choose a "cheat" meal, snack, or dessert (something that you don't necessarily have every day) and savor every last bite.

Fact: It's true that when it comes to losing weight, your eating habits are more important than your workout. But that doesn't mean skip the gym and curl up for a Homeland marathon. Staying fit is an important part of fending off chronic diseases like diabetes and heart disease. Even if you've hit your ideal weight and you're an all-star eater, you still need to incorporate regular physical activity in your life. Fortunately, it doesn't take much. One study found that those who exercise 30 minutes or more a day were more successful at losing (and keeping off) weight than non-exercising counterparts.

Fact: Yes, some research has demonstrated that certain spices — specifically hot foods— can have a metabolic benefit. Similarly, some beverages like green tea can also give you a boost. But if you hate spicy foods or would rather drink gasoline than swap your coffee habit for tea, don't do it! Current research has yet to suggest a significant enough change to your body's set metabolic rate. So if you don't love it, it's not worth it. Your better bet: Making strength training a part of your workout regimen. We do have research that increased muscle mass boosts your metabolism, so start sweating!

Fact: Incorporating physical activity into your daily routine is an effective way to say "bye, Felicia" to yo-yo dieting. Though a killer workout will rev your metabolism, you can't spend the rest of the day sitting at your desk or on the sofa. Studies show that successful weight loss and maintenance is higher among those who make the effort to consistently move around. Find small ways to stay active, especially if you work in an office. Take the stairs, stand while you're on a call, and pace around the bathroom while you brush your teeth. A little effort goes a long way.