“COVID weight” and the “Quarantine 15” have become familiar terms almost a year into the coronavirus pandemic. The terms refer to weight many people have gained since stay-at-home orders practically stopped people from going out, including to gyms. Working out was often replaced with binge watching Netflix and eating comfort foods.

Though the sheltering-in-place orders have expired, the cold weather in northern states and the resurgence of the virus across the country may force millions of people to stay mostly at home again. Losing the extra weight gained since March may be on people’s minds.

24/7 Tempo consulted several nutritionists and fitness trainers to identify at least 28 myths about weight loss that can actually result in weight gain.

There is no denying that losing weight, which requires burning more calories than consuming, regardless of age, gender, or starting weight, is hard work, whether you’re trying to get rid of 5 or 25 pounds. They key to long-term success is how you approach that goal and whether you manage to avoid some common mistakes.

Being overweight or obese can contribute to numerous health problems such as diabetes and heart disease. And while maintaining a healthy weight is beneficial, there is no single solution that works for everybody.

The short answer to how people should shed those extra pounds is that they should do it in a safe, smart, and sustainable way. In general, though, eating a balanced diet is key. While the internet is full of advice, not all of it is by unqualified persons, and it’s best to consult a professional dietician or doctor if needed. For example, not all foods and drinks are created equal — these are some “healthy” foods that are actually ruining your diet.

Click here to learn about the 28 weight loss myths that pack on pounds