Have you ever felt like you were doing everything right but still weren’t seeing fat loss results?

You’re not alone. And chances are, you’ve been following some outdated, clickbait advice that’s leading you in the wrong direction.

These myths don’t just waste your time—they destroy your progress and leave you more confused than ever. Let’s change that.

Here are five of the most common fat loss lies that are keeping people stuck—and what to focus on instead.

1. You Have to Cut Out All Carbs

Nope. Not even close.

Carbs have been unfairly demonized, but the truth is, your body needs carbs—especially if you're active. The key isn’t cutting them out. The key is portion control and choosing the right types (think veggies, fruits, oats—not donuts and sugary cereal).

💡 Pro Tip: The number of carbs you eat matters less than your total calories. Fat loss comes from a consistent calorie deficit, not cutting out an entire food group.

2. You Have to Eat 6 Meals a Day (or Intermittent Fast) to Burn Fat

Here’s the truth: meal timing doesn’t matter as much as you think.

Whether you eat two meals a day or six, what matters most is how many calories you're eating overall. Eating more often doesn’t “stoke your metabolism,” and skipping breakfast doesn’t magically burn more fat.

💡 Pro Tip: Do what works for your lifestyle. If three meals and a snack keeps you energized and on track—great. If intermittent fasting helps you stay consistent—awesome. Just don’t confuse timing with results.

3. Cardio is King for Fat Loss

Sure, cardio can help—but it’s not the most efficient way to lose fat.

Strength training builds muscle, which boosts your metabolism and helps you burn more calories even at rest. Plus, too much cardio can ramp up your appetite and lead you to eat more.

💡 Pro Tip: Start with 3 days of resistance training and 1–2 days of cardio. Focus on lifting weights, building muscle, and being consistent with your movement.

4. Fat Loss is Just About Willpower

Nope. Fat loss isn’t about being “more disciplined.” It’s about structuring your environment and building systems.

If your kitchen is full of junk food, if your partner doesn’t support your goals, if your coworkers mock your meal prep—then yeah, it’s going to feel like a constant uphill battle.

💡 Pro Tip: Set up your environment for success. Meal prep. Find an accountability buddy. Make your healthy choices easy and default.

5. Supplements Are the Secret

I hate to break it to you, but no fat burner or metabolism booster is going to do the work for you.

Supplements are exactly what the name suggests—supplementary. They’re the 5%. Your daily habits around food, movement, and consistency? That’s the other 95%.

💡 Pro Tip: Focus on the fundamentals—calories, protein, strength training. Once you’ve got those dialed in, maybe consider adding things like creatine or omega-3s. But don’t start there.

Final Thoughts

These lies are loud. They’re everywhere. But they’re also holding you back from results you could actually achieve.

Remember: fat loss is simple, but it’s not easy. Stay consistent, stay patient, and focus on the basics that work.

And if you want help creating a lifestyle that works long term, not just another 30-day plan, then check out the 10 Week Transformation. It’s helped over 900 people reclaim their bodies, energy, and confidence. You could be next.

👉 Learn more at nickcarrier.com/10WT

And don’t forget, if you're overwhelmed by juggling your health, career, relationships, and everything in between, I’m hosting a free live workshop to help you build a more intentional life.

🧭 Sign up at nickcarrier.com/intentional

Let’s clear the confusion and get you one step closer to your Best You.