For most of us, dieting is a frustrating fact of life. With so much conflicting nutritional information about, it can be difficult to tell which weight-loss strategies really work. Let's start by discounting these confusing myths.

    1. All calories are created equal

What you eat, not how much, is the main factor behind weight gain, according to research. Calories from fat pack on the pounds. The reason: during digestion, the body bums many more calories metabolising protein and carbohydrates' than it does metabolizing fat.

    2. Desserts are taboo

Cakes, pies and ice cream can sensibly be worked into a diet, the expert says. Moderation is the key. Cut down on other meals if you'll be eating out at a restaurant known for its rich sweets. Or indulge, but take only a few bites.

    3. Fast foods are forbidden

A plain hamburger on a bun is still a healthful choice. So is grilled chicken or a green salad with low-cal dressing. But watch out for French fries, milkshakes and batter-dipped chicken or fish.

    4. Fasting is the fastest diet

Some studies suggest that drastically reducing calorie intake switches the body into a "starvation mode", which conserves calories and decreases your metabolic rate. The more frequently you deprive yourself of food, the better your body may get at storing calories. So, in the long run, repeated fasting may actually undermine your weight-loss efforts.

    5. To keep weight off, simply watch what you eat

According to experts, exercise combined with dieting ensures weight loss better than dieting alone does. Experts also agree that sticking with regular, moderate exercise is more important that occasional vigorous workouts are. Obesity-researcher Kelly Brownell encourages patients to make a series of small physical efforts: taking the stairs instead of the elevator and parking the car far from where you are going and walking.

    Most important, before getting caught up in dietary myths, let good sense shape your eating habits. Your body will thank you for it.