--- title: 5 Weight-Loss 'Rules' It's Time to Let Go Of description: "Weight loss myths, busted: does fat make you fat, are low-fat foods better, does skipping meals slow your metabolism, and should you weigh yourself daily?" --- [![HealthBank](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank/Blog](https://blog.healthbank.io) [Blog](https://blog.healthbank.io) [Help centre](https://help.healthbank.io) [Contact](https://www.healthbank.io/talk-to-us) [Back to HealthBank](https://dashboard.healthbank.io/app/dashboard) [Blog](https://blog.healthbank.io)  ›  Weight & metabolism # 5 Weight Loss Myths It's Time to Let Go Of [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 23 Oct 2026 Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist. Last updated 19 October 2026 · [4 references](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#references) The short answer - Eating fat doesn't make you fat on its own. Low-fat and low-carb diets lead to similar weight loss when both are healthy.[1](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-1) - "Low-fat" on a label doesn't mean low in kilojoules, so check the nutrition panel. - Eating fewer meals doesn't slow your metabolism. Choose the meal pattern that helps you manage your hunger.[2](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-2) - Regular weigh-ins can help, but they're one tool among many, and you don't need to avoid eating out.[3](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-3) When you're trying to lose weight, it's easy to pick up "rules" that sound sensible but end up making things harder. As a dietitian, I hear these five all the time. Here's what the evidence says about each, and what to focus on instead. ## 1. Does eating fat make you fat? Not on its own. The idea comes from the fact that fat has more than twice the energy of carbohydrate or protein: about 37 kJ per gram, compared with 17 kJ per gram. But weight gain comes from eating more energy than you use overall, not from one nutrient. In a large trial, adults followed either a healthy low-fat diet or a healthy low-carbohydrate diet for a year. Both groups lost a similar amount of weight, about 5–6 kg on average, with no significant difference between them.[1](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-1) The best diet is the one you can stick with. Fat is also essential. Your body needs it, and the type matters more than the total. Swapping saturated and trans fats, found in butter, fatty and processed meats, pastries and fried foods, for unsaturated fats such as olive oil, avocado, nuts, seeds and oily fish is better for your heart.[4](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-4) A little healthy fat in a meal can also make it more satisfying. ## 2. Are low-fat products better for weight loss? Not necessarily. "Low-fat", "light" or "lite" on a label doesn't mean a product is low in kilojoules. When fat is taken out, sugar or other ingredients can be added to keep the taste and texture. Check the nutrition panel and compare the kilojoules and sugar per 100 g with a similar product that doesn't make the claim. Sometimes a smaller serve of the regular version is the better choice. Get support from a practitioner who helps with weight and metabolic health Find practitioners on HealthBank who work with weight management, metabolic health and type 2 diabetes. Many offer a free discovery call, online, by phone or in person. [Find a weight management practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Weight+Management&specialties%5B%5D=Metabolic+Syndrome&specialties%5B%5D=Type+2+Diabetes) ## 3. Does skipping meals slow your metabolism? No. The idea that you need to eat five or six small meals a day to keep your metabolism going doesn't hold up. When researchers pooled 29 trials, eating fewer meals didn't hold back weight loss. If anything, it was linked with slightly more, although the evidence was low certainty.[2](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-2) What matters more is how much and what you eat across the day. Some people find several smaller meals help them manage hunger and cravings; others do better with three main meals. Choose the pattern that keeps you satisfied and stops you overeating later. ## 4. Should you weigh yourself every day? It depends on you. Regular weigh-ins can help as part of a wider weight-loss program: in trials, adding self-weighing to a program led to more weight loss than minimal support. On its own, it made little difference. Trials that looked at mood didn't find it caused harm.[3](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-3) Your weight naturally goes up and down from day to day because of fluid, what you've eaten, your menstrual cycle and the time of day. If daily numbers stress you out, weighing once a week at the same time is plenty. Tracking other changes, such as energy, sleep, fitness and how your clothes fit, gives a fuller picture of progress. ## 5. Do you need to avoid eating out? No. Avoiding social events and restaurants can make eating feel stressful and isolating, and it's hard to keep up. Food is part of enjoying time with others. Instead, look at the menu ahead of time, choose dishes with plenty of vegetables, share a dessert, or ask for sauces on the side. One meal out won't undo your progress. Get support from a practitioner who helps with weight and metabolic health Find practitioners on HealthBank who work with weight management, metabolic health and type 2 diabetes. Many offer a free discovery call, online, by phone or in person. [Find a weight management practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Weight+Management&specialties%5B%5D=Metabolic+Syndrome&specialties%5B%5D=Type+2+Diabetes) ## Frequently asked questions ### Is low-carb or low-fat better for weight loss? Neither is clearly better. In a year-long trial, healthy low-fat and low-carb diets led to similar weight loss.[1](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-1) ### Which fats are healthiest? Unsaturated fats, found in olive and canola oil, avocado, nuts, seeds and oily fish, are the healthiest choices.[4](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-4) ### Is it bad to skip breakfast? Not for weight loss. Eating fewer meals doesn't slow your metabolism, so eat in the way that best manages your hunger.[2](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-2) ### How often should I weigh myself? Weekly is enough for most people; weigh-ins work best as part of a wider plan.[3](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of#ref-3) ### Are "light" foods lower in kilojoules? Not always. "Light" can refer to colour, taste or texture, so check the nutrition panel. ## References **Research (PubMed)** 1. Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial. *JAMA.* 2018;319(7):667–679. [PubMed 29466592](https://pubmed.ncbi.nlm.nih.gov/29466592/) 2. Liu HY, Eso AA, Cook N, et al. Meal timing and anthropometric and metabolic outcomes: a systematic review and meta-analysis. *JAMA Netw Open.* 2024;7(11):e2442163. [PubMed 39485353](https://pubmed.ncbi.nlm.nih.gov/39485353/) 3. Madigan CD, Daley AJ, Lewis AL, Aveyard P, Jolly K. Is self-weighing an effective tool for weight loss: a systematic literature review and meta-analysis. *Int J Behav Nutr Phys Act.* 2015;12:104. [PubMed 26293454](https://pubmed.ncbi.nlm.nih.gov/26293454/) **Australian guidelines** 1. Heart Foundation. Fats, oils and heart health. [View source](https://www.heartfoundation.org.au/healthy-living/healthy-eating/fats-oils-and-heart-health) *This article is general information, not medical advice. Speak with your practitioner about your own situation before changing your diet.* [Weight & metabolism](https://blog.healthbank.io/tag/weight-metabolism) [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark) Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)** Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank. 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