Myth: Some foods, like grapefruit, celery and cabbage, will actually make you burn fat.

Fact: “You can’t chew celery twice and lose 100 calories when the celery has 10 calories,” says Liz Applegate, Ph.D., director of sports nutrition at the University of California. There’s no real evidence that this works.

Myth: You can eat whatever you want, as long as you create a caloric deficit.

Fact: “You can have 150 calories of white rice or 150 calories of brown rice, but the brown rice is more nutrient-rich and has more fiber,” says Susan J. Hewlings, Ph.D, RD, CSSD and exercise psychologist. What you’re eating matters just as much as how much of it is going on your plate if you’re planning on burning fat.

Myth: You have to stop eating fat to burn fat.

Fact: “When people cut out all fats, they usually fill in with lots of refined carbs,” says Rob Huizenga, MD. Cut saturated fats and trans fats, but keep healthy monosaturated fats like the ones found in avocados. (Just watch your portions.)

Myth: Eating twice a day is the best way to lose fat.

Fact: “Eating fewer but bigger meals promotes fat storage and zaps your energy,” says Hewlings. Make sure you’re eating every three to four hours to keep your metabolism revved and the weight coming off.