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Myth: small meals are the way to go -

Smaller meals won't necessarily help melt off belly fat. You can more effectively increase your metabolism by eating three balanced meals and one snack per day. You won't risk overeating, and it will help you stay more satisfied for longer.

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Myth: ab exercises are all you need -

No amount of crunches will give you abs if you have layers of fat over your belly. Exercise will only focus on developing the muscles. You must first focus on a clean and balanced diet that will help in fat loss around the abdominal muscles.

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Myth: drinking green tea melts fat -

Drinking green tea is great, but while studies have shown that drinking around three cups of it a day may help increase your metabolism, it's not enough to melt off belly fat.

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Myth: some people are born to have belly fat -

The truth is that the locations where your body tends to store fat is predetermined by your genes. However, it doesn't mean that you will be overweight in those areas.

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Food

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Myth: bad genes mean you can't reduce belly fat -

Genes play a part in your shape, but it's no excuse when it comes to weight loss. It can be many factors that makes it difficult, including lack of sleep, not enough exercise, or too much stress. A diet high in processed foods and refined sugar is also a key factor.

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Myth: gluten-free options help blast belly fat -

Many people assume that gluten-free is code for healthy. So when people choose processed, refined gluten-free products, they will most likely gain belly fat. It's better to choose whole grain, gluten-containing complex carbohydrates instead.

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Myth: waist trainers are an effective way to get rid of belly fat -

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Food

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Myth: fruits can diminish belly fat -

A common myth is that citric acid in fruits diminish your belly fat. While it's a natural acid, it won't blast fat away. However, you will more likely see results through eating fruits rather than candies.

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Myth: seed oils are always healthy -

Seed oils are not automatically healthy. Processed and industrial seed oil like corn and soybean oil can negatively affect the ratio of omega-3 to omega-6 fats. This can lead to chronic inflammation that can make weight loss difficult. Opt for healthy oils like flaxseed oil, olive oil, avocado oil, and hemp seed oil.

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Myth: belly fat protects your bones -

Scientists used to think overweight people had stronger skeletons and were protected against bone loss as they aged. However, the latest research show that abdominal fat is also bad for your bones.

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Myth: eight hours of sleep helps with weight loss -

Sleeping well through the night, without a restless mind or randomly waking up, is key to making sure you wake up refreshed and less stressed, but it won't help with weight loss.

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Myth: low-fat packaged products are good for you -

Fat is important because it triggers the feeling of being sated to prevent you from overeating, and it stabilizes blood sugar. So when food manufacturers take out fat, they compensate the loss of flavor by adding in copious amounts of salt and sugar.

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Myth: caffeine boosts weight loss -

Caffeine can be a great thing when consumed in moderation. But when overconsumed, it can wear you out and confuse your cortisol production, which tells your body to hang onto fat.

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Myth: cardio is the best way to burn belly fat -

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Myth: avoiding fatty foods will shrink your belly fat -

Consuming a good amount of healthy fats is important for your health, and also for weight loss. Healthy fats like olive oil and avocado oil promote longevity, glowing skin, hair and nail growth, and fight against cardiovascular disease and diabetes.

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Myth: all fat is the same -

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Food

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Myth: eating a vegan diet will help diminish belly fat -

There is no one particular diet that will automatically help you get rid of belly fat. Focus instead on eating plenty of fresh produce, lean protein, healthy fats, and limit refined carbohydrates and saturated fats.

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Myth: belly fat doesn't matter if your BMI is normal -

BMI is useful in helping someone understand that they are overweight or obese. But having fat in the belly region is more detrimental to your health than being slightly overweight without much belly fat.

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Myth: calories are all the same -

Did you know that 100 calories from two processed, preservative-packed cookies are not equal to 100 calories from an apple? It's not just about the number of calories, but also about the quality of those calories.

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Myth: cinnamon burns calories -

It's a common myth that consuming a teaspoon of ground cinnamon every day helps you lose fat quickly, but in reality it's not connected to calorie burning.

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Food

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Myth: the time you eat can make a big difference -

It doesn't matter the time: food is food. More important than the time of day is the quality and quantity of the food you consume.

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Myth: dark fruits burn more belly fat -

There is no evidence that shows darker fruits burn more fat. All fruits contain phytonutrients, so it's important to eat a variety of colors to ensure you're getting as many nutrients as possible.

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Myth: nuts are fattening -

Unfortunately, nuts have gotten a bad reputation for their total fat content. But science suggests that what's important for our health is the quality of fat, and not quantity.

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Myth: cherries reduce belly fat -

You might have heard this myth, and even if there are some amazing fat-burning foods, there are no cure-alls. For it to be effective, you need to eat an overall healthy diet that is within your calorie range.

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Food

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Myth: lemon water melts fat -

While it's certainly a healthy way to start your morning, drinking lemon water won't melt away any belly fat. It just helps with hydration and suppressing appetite.

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Myth: you need to eat less -

If you drastically cut back on the number of calories, you will probably do more damage to your metabolism. Instead, focus on improving the quality of your calories. 

Sources: (Eat This, Not That) (Oprah) (Livestrong)

See also: The biggest myths about healthy eating

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