7 Common Eating Habits That Could Be Holding You Back—And What to Do Instead

Rethinking the Way You Fuel Your Body

How you eat directly impacts how you feel, how your body performs, and how much energy you bring to your day. Yet, despite growing awareness around healthy eating, nutrition myths still lead people down the wrong path.

Let’s clear the air. Below are 7 common myths about food and performance—and the truth behind them.

1. Myth: Exercising on an Empty Stomach Boosts Fat Burn

Truth: Skipping food before a workout can backfire. If your stomach’s growling, it’s asking for fuel. Exercising without eating may lead to fatigue, dizziness, or poor performance.
💡 Try a small pre-workout snack—like a banana, apple, or a slice of toast with nut butter—30 to 60 minutes before you move.

2. Myth: Energy Bars and Drinks Are the Best Workout Fuel

Truth: While convenient, energy bars and sugary drinks often lack essential nutrients. They can’t replace the vitamins, minerals, fiber, and antioxidants found in whole foods.
💡 Opt for whole fruits and veggies as your go-to pre- and post-workout fuel.

3. Myth: Skipping Breakfast Helps You Eat Less

Truth: Breakfast literally “breaks the fast.” Skipping it can lead to overeating later in the day and sluggish energy levels.
💡 A balanced breakfast with protein, complex carbs, and healthy fats sets the tone for stable energy and focus.

4. Myth: Carbs Are the Enemy

Truth: Your body needs carbohydrates—especially if you’re active. They fuel your muscles and help store energy. Cutting them out completely can leave you feeling tired, moody, and foggy.
💡 Focus on complex carbs like oats, quinoa, whole grains, and sweet potatoes.

5. Myth: If You Work Out, You Can Eat Whatever You Want

Truth: Exercise doesn’t cancel out poor nutrition. Active or not, your body thrives on the same core nutrients: fiber, protein, vitamins, minerals, and healthy fats.
💡 Exercise is not a free pass for junk food—aim for balance, not perfection.

6. Myth: Fewer Calories = Faster Weight Loss

Truth: Rapid weight loss can slow your metabolism and lead to fatigue, muscle loss, or nutritional deficiencies.
💡 Aim to lose 1–2 pounds per week and make sure you’re still eating enough to power your day.

7. Myth: Drink Only When You’re Thirsty

Truth: Thirst is a delayed signal. By the time you feel it, you're already mildly dehydrated.
💡 Stay ahead by drinking water regularly—especially before, during, and after exercise. Add in milk or 100% juice for variety.

Final Thoughts: Eat Smarter, Perform Better

Changing how you eat doesn't have to be overwhelming. Start by replacing myths with facts and listening to your body’s true needs.

Choose one of these habits to improve this week—small changes build powerful momentum.

Download a free meal tracker or hydration log to stay on top of your progress!

Whether you’re 20 or 70, healthy eating fuels every part of your life. Once you start making smarter choices, you’ll feel the difference—in your energy, mindset, and overall wellness.