When you’re working to improve your health, you need a plan based on solid information, not supposition, fads or late-night infomercial claims. Here are seven prevalent myths, and the truth behind each one.

1. No pain, no gain.

There’s a difference between discomfort and pain; the latter is a surefire way to stay out of the gym. While you must push beyond your comfort zone for optimum results and to avoid the plateau effect, there should not be any pain. Slow and steady will win the race. A certified personal trainer can show you how to maximize results while minimizing risk of injury.

2. To lose weight, banish carbohydrates.

Your brain needs 120 grams of carbs a day, minimum, to function well. But all carbs are not the same. Look for food with whole grains (good carbs) rather than processed sugars (bad carbs). As a general rule, the closer a food is to its natural state, the better it is for you.

3. Some foods (celery, grapefruit) burn calories.

There are no magic foods, but some are better fuel. Celery, grapefruit and other foods with high water content can help manage weight because they tend to fill you without adding lots of calories. Eat them before a meal and you may eat less during the meal, leading to reduced calorie intake.

4. Working out on an empty stomach burns more fat.

It is always a good idea to have something to eat about 1.5 to 2 hours before beginning a workout. Without food to burn for energy, your body will metabolize both fat and muscle to keep you going.

5. Diet snack bars are better than other sweets.

The sugar content and calories in some supposedly “healthy” bars is often very high—sometimes higher than a candy bar! Read labels carefully. An apple with peanut butter is better for you, even compared to the bars with less sugar and calories. Keep in mind that diet bars sometimes contain sugar substitutes, which aren’t good for you.

6. Spot train to reduce belly fat or improve other problem areas.

Let’s get this straight once and for all: The only way to lose weight is to burn more calories than you take in. Just as you have no way of controlling where your body stores fat, you have no way of controlling which areas it will target to burn fat, either.

7.Low-fat foods are healthier as a rule.

Again, low-fat doesn’t always mean low-calorie. Beware of high sugar content in low-fat cookies, muffins and such. And keep in mind that the fat in processed baked goods and margarine (saturated and poly-unsaturated) is far worse for your body than the unsaturated fat in nuts and olives.

By Joe Reid