Don't fall for weight loss myths

When it comes to losing weight, many of us – maybe even you – are receptive to every bit of advice going. But you've no doubt also noticed that the tides can quickly turn. 50 years ago, fat was demonised, then carbs were pilloried, and now sugar is condemned as pure poison. This can leave you wondering what you should actually believe.

Does eating at night make you fat?

You've probably heard the rule that you shouldn't eat anything after 6 pm, as it will go straight to your hips. In truth, it's not the time of day that matters, but your calorie intake across the day as a whole. If you stay in a calorie deficit, you will lose weight even if you eat dinner late. The only caveat is that you should ensure your evening meal is not too indigestible.

Is the sauna a fat-killer?

Regular saunas can help prevent colds, but you can't sweat away those fat deposits as easily. When you sweat, you lose water but not fat. The reduction in weight you may notice post-sauna is simply down to water loss. In fact, this substantial fluid loss can even stimulate your appetite, so be sure to drink plenty of water or unsweetened tea during and after your sauna session, to stop your stomach from sending out a false alarm.

Are fats and carbs really bad news?

Fatty foods were demonised for a long time. However, the healthy fats found in nuts, avocados and fish are essential for your body and can even help you lose weight by leaving you feeling fuller for longer. Carbohydrates are not the enemy either; they are part of a balanced diet. Wholegrain products, pulses and vegetables provide you with energy and important nutrients. It's the quality that counts.

Snacks or intermittent fasting?

The mixed messages on this one can be confusing. Some people say that grazing between meals staves off hunger and helps with weight loss, while others claim that having just two meals a day is the healthiest option. The bottom line is that losing weight is not dependent on the number of meals you eat, but on how much energy (calories) you consume across the day, and how much you expend through movement and work, including brainwork.

We do know that blood sugar spikes after every meal and that insulin is then released, which promotes fat storage. It may therefore be unhelpful to constantly graze on food. Ultimately, however, it is the overall balance that counts. Discover what works best for you; there is no one-size-fits-all solution.

What genuinely helps weight loss

The good news is that you don't need a magic formula if you want to lose weight and keep it off. The principles behind long-term results are simple.

• Calorie deficit: you need to be using up more calories than you take in. 
• Filling foods: Eat plenty of protein, healthy fats and complex carbohydrates. 
• Strength and stamina training will speed up the rate at which you burn fat. 
• Get enough sleep and reduce your stress levels.