It’s April Fools’ Day — and what better time to clear up some of the most misleading health tips floating around out there? From fad diets to questionable advice on social media, not everything you hear is worth following.
1. “You Should Cut Out All Carbs to Lose Weight”
This one’s been around for decades. While it’s true that reducing refined carbs like sugary snacks can support weight goals, carbohydrates are your body’s primary energy source — and not all carbs are the same.
A better approach: Choose nutrient-rich carbs like oats, brown rice, beans, lentils and vegetables. These foods provide fiber and help keep you full and satisfied.
2. “If You’re Not Sweating, It Doesn’t Count as Exercise”
Not true! Movement doesn’t have to be intense to be effective. Light walking, chair exercises, stretching or household tasks can all support your activity goals.
What really matters: Finding physical activity that feels good, fits your ability level, and you’re willing to stick with.
3. “Chewing Celery Burns More Calories Than It Has!”
It sounds enticing, but this “negative calorie food” myth isn’t backed by science. While celery is a low-calorie, crunchy veggie, no food actually burns more calories than it contains.
Want real benefit? Add celery to soups, salads or dips like Greek yogurt-based ranch for extra crunch and fiber.
4. “You Have to Drink a Gallon of Water Every Day”
Hydration is important, but there’s no one-size-fits-all amount. Needs vary based on your age, activity level, medications and even the weather.
Try this instead: Drink enough so that your urine is light yellow throughout the day. And remember, fluids from food (like fruit and soup) count too!
5. “If You Mess Up Once, You’ve Blown It”
This mindset does more harm than good. One less-than-healthy meal, missed workout or off day doesn’t cancel out your progress.
What to do: Reframe the moment as a learning opportunity and get back to your next meal, walk or decision with confidence.
6. “You Should Only Eat When You’re Hungry”
While honoring hunger is important, it’s not always easy to recognize — especially during times of stress, distraction, or after years of dieting.
What to do: Try to eat balanced meals and snacks at regular times. This supports steady energy and can help you reconnect with true hunger and fullness cues.
7. “Eating After 8 PM Will Cause Weight Gain”
Meal timing may play a role in health, but eating late isn’t automatically harmful. What and how much you eat throughout the day matters more than the time on the clock.
What to do: If you’re hungry in the evening, choose a small, satisfying snack. Focus on daily patterns, not just one moment.
Conclusion
There’s no shortage of health myths out there — and they tend to resurface every year. The good news? You don’t need tricks or extremes to feel better in your body. Small, consistent actions add up over time — and those are no joke.
Happy April Fools’ Day… and here’s to smarter health choices all year long.
By Cassie Story, RD, Nutrition Subject Matter Expert.
