There is so much advice out there for weight loss. How do you know the right way to lose weight?

In this section, we will share with you some common weight loss myths. We hope that by telling you what is true and what is not, you will have an easier time learning how to balance your weight.

Myth #1: You can lose weight permanently on fad diets, such as diets that are high in protein and low in carbohydrates.
Myth #2: Limit starches when trying to lose weight because they are high in fat.
Myth #3: Natural or herbal weight loss methods are safe and effective.
Myth #4: Low-fat or nonfat = no calories.
Myth #5: You should never eat fast foods when trying to lose weight.
Myth #6: Lose weight by skipping meals.
Myth #7: You will gain weight if you eat at night.
Myth #8: Lifting weights is not helpful for weight loss, because you will "bulk up".
Myth #9: You should not eat nuts when trying to lose weight because they are fattening.
Myth #10: Avoid dairy products because they are unhealthy and contain a lot of fat.

Myth #1: You can lose weight permanently on fad diets, such as diets that are high in protein and low in carbohydrates.

Fact: Fad diets are popular because they promise quick weight loss. You might lose weight in the short run, but to keep the weight off over time, you need a balanced diet.

Diets that limit calories and certain types of foods are hard to follow. Also, the types of foods you are limited to eating may not provide all the necessary nutrients you need to be healthy. By eating a nutritious diet and regularly being physically active, you will be on the right path to losing weight the healthy way.

Myth #2: Limit starches when trying to lose weight because they are high in fat.

Fact: Many starchy foods are low in fat and calories. Foods high in starch such as whole grain products, beans, starchy vegetables and fruits can be healthy for you. People often eat large amounts of these foods and add high-fat toppings such as butter, sour cream, and mayonnaise. Starches, such as sweet potatoes and beans, are complex carbohydrates, which give your body the energy it needs to do your daily work.

Myth #3: Natural or herbal weight loss methods are safe and effective.

Fact: Just because a weight loss product says it is "natural" or "herbal" does not mean it is always safe. These products are usually not tested to prove that they are safe or effective. Products containing Ephedra were pulled off the market in April 2004 because they had been linked to health problems such as heart attack and stroke.

Very often these products do not work even though the label may promise you weight loss results. They may also interact with other medications that you are taking. Discuss your plans with your doctor before using natural or herbal weight loss products.

Myth #4: Low-fat or nonfat = no calories.

Fact: Some processed low-fat or nonfat foods have just as many if not more calories as the full-fat versions. Ingredients are added to the low-fat and nonfat foods for flavor and texture, like sugar, flour, and starch thickeners, which add extra calories. So remember to check the food labels on these items to compare calories.

Myth #5: You should never eat fast foods when trying to lose weight.

Fact: Fast foods, when eaten in small amounts and from time to time, can be part of a healthy diet. But here are a few tips:

• Eat smaller portions. Don't "supersize" a meal - If you do, share it with someone.
• Make healthy drink choices. Try water or milk instead of regular soda to cut down on calories.
• Pick grilled, baked or fresh food, such as salads. Limit fried foods and only eat them once in awhile.
• Use only small servings of toppings such as salad dressing and cheese. These can add many extra calories and fat.

Myth #6: Lose weight by skipping meals.

Fact: Starving yourself is very unhealthy because the body doesn't get enough of the nutrients it needs. If you do not eat or if you restrict yourself from eating certain foods for a long time, you may start overeating, which can lead to weight gain. Skipping meals also causes your metabolism to slow down which makes it harder to burn calories.

Myth #7: You will gain weight if you eat at night.

Fact: The time of day you eat does not affect your weight. If you eat healthy and are physically active, you can eat at any time of the day. Regardless of what time you eat, if you eat more calories than you use through exercise, the calories will turn into fat.

Myth #8: Lifting weights is not helpful for weight loss, because you will "bulk up".

Fact: Lifting weights can help you maintain or lose weight if you do it regularly (2-3 times per week). Activities such as push-ups, sit-ups, and free weights will help you build muscle. By toning up your muscles, you will burn calories faster. Muscles increase your body's metabolism and burn calories even when you are not working out. Only very intense strength training would make you "bulk up" and build large muscles. An added bonus of strength training is that it can help prevent bone diseases, such as osteoporosis.

Myth #9: You should not eat nuts when trying to lose weight because they are fattening.

Fact: Nuts are high in calories and fat, but eaten in small amounts they will not prevent you from losing weight. The fats they contain are monounsaturated fats which are healthy for you and won't clog your arteries. Nuts are good sources of folic acid, vitamin E, fiber, protein, and minerals. If you limit the portion size, nuts can be part of your healthy diet plan.

Myth #10: Avoid dairy products because they are unhealthy and contain a lot of fat.

Fact: Choose the low-fat or nonfat options of milk, yogurt, and cheese. They have less fat and calories and are healthier than the regular versions. Dairy products have a lot of important nutrients. Protein and calcium help muscles and organs work better. Calcium also keeps bones and teeth strong. Even when trying to lose weight, 2-3 servings of milk, yogurt, and cheese are necessary for a healthy diet.