Many people rely on the Internet for information on losing weight. There’s so much information on weight loss out there that it’s easy to get confused. Let’s try to separate fact from fiction when it comes to successful weight loss. Following are some of the more common weight loss myths that can ultimately affect your weight loss journey.

Myth #1. All calories are equal.

Actually, not all calories are the same. For example, calories from whole foods, like vegetables, can be much more filling than calories from refined foods, such as candy.

Exercise is an important part of weight loss, but it would be difficult, if not impossible, to lose weight without paying attention to your diet. Although exercise promotes well-being, fitness and overall health, nutrition plays a much larger role in weight loss.

This is an outdated myth from the 1980’s. During the era of the low fat craze, food companies removed fat from snack products and put in loads of sugar to compensate for the lack of flavor from the missing fat. Coincidentally, Americans got fatter. In fact, foods with healthy fats, like olive oil, can help you stay satisfied longer while sugar, on the other hand, spikes insulin levels, making us hungrier and causing a craving for more sugary, calorie-laden starches.

This one is pervasive—and wrong. The truth is not all carbs are unhealthy. Refined carbs, such as processed foods that are high in sugar and refined grains, are definitely unhealthy and linked to weight gain. However, fiber-rich whole foods, like vegetables, are high in carbs but very healthy.

The idea that you shouldn’t eat between meals is a myth. Actually, having a healthy, nutritious snack between meals might help you eat less or keep you from binging later.

Actually, what you eat does matter. Eating a healthy mix of quality foods and limiting sugary and highly processed foods will help keep you satisfied and promote good health. There is no shortcut to weight loss. Navigating through all the information can be daunting- but once you know the facts – you are ready to make decisions to support healthy and lasting weight loss.