Are you over-thinking your diet, and ruining your chances for losing weight? You might be! Sports nutritionist Leslie Bonci says that a lot of information about diet and fitness travels by word of mouth. And sometimes important details get changed or left out altogether, which makes the diet you’re following ineffective. Here are three examples of good weight loss advice gone bad:

  • The more fiber you eat, the longer you’ll feel full. Not exactly. According to the Journal of the Academy of Nutrition and Dietetics, fruits, vegetables, and other foods that are naturally high in fiber make people feel full longer and reduce calorie consumption. But processed foods, like yogurt and snack bars, that add manufactured fiber like polydextrose, don’t help you feel full longer.

  • Longer workouts are better. In one study, people who exercised 30 minutes a day lost more weight than people who exercised for an hour. Why? Because the group that exercised longer rewarded themselves by eating more. Experts say it’s one of the biggest mistakes people can make, so remember spending more time on the treadmill doesn’t mean it’s okay to pile tons of food on your plate.

  • Carbs lead to weight gain. It actually depends on the carbs. Registered dietician Katherine Beals says that cutting back on refined carbs, like white bread, white pasta, white rice, and sugar cookies or pastries, is good. But eliminating carbs made from whole grains can sap your energy, which can make you eat more. And it leads straight to what you don’t want – namely, weight gain. So, add carbs like brown rice and oatmeal back into your diet.