Losing weight can often feel confusing, especially with social media promoting miracle drinks, crash diets and overnight transformations. However, fitness coach Puneet Rao says sustainable fat loss has nothing to do with shortcuts and everything to do with building healthy, consistent habits.
Sharing his advice online, Rao highlighted eight common myths that continue to mislead people trying to lose weight.
Quick fixes don’t deliver lasting results
According to Rao, chasing rapid weight loss through extreme dieting or excessive exercise may produce short-term results, but these methods are difficult to maintain. Instead, he recommends adopting realistic lifestyle changes that can be followed over the long term.
Cardio isn’t the only answer
While cardio and high-intensity interval training (HIIT) help burn calories, Rao says they should be balanced with strength training. Building muscle boosts metabolism, preserves lean body mass and supports sustainable weight management.
Consistency beats intensity
Another common misconception is that random, high-intensity workouts produce better results. Rao advises following a structured fitness programme and gradually increasing intensity instead of constantly switching between trending workout routines.
Eat enough, don’t starve yourself
Drastically cutting calories can leave people feeling tired, hungry and more likely to overeat later. Rao emphasises the importance of eating nutritious, balanced meals to support healthy fat loss.
He also cautions against becoming obsessed with daily weigh-ins. Body weight naturally fluctuates due to factors such as hydration, hormones, sleep and digestion, making long-term trends a more reliable indicator of progress.
Sweat and detox drinks aren’t fat burners
Rao explains that sweating is simply the body’s cooling mechanism and does not indicate how much fat has been burned.
He also dismisses the belief that morning detox drinks such as lemon water, jeera water or apple cider vinegar can melt fat. While these beverages may have health benefits, they cannot replace a balanced diet, regular exercise and healthy lifestyle choices.
Finally, Rao says motivation alone is not enough. Developing discipline and maintaining consistent routines, even on difficult days, are the real keys to achieving lasting weight-loss results.