Morning workouts are best. Not true. It depends on whether you’re someone who can Get It All Done by 9am. “For a lot of people, doing high intensity workouts in the evening interrupts their sleep patterns, as they become energised at night,” says Rahul Kaul, founder, BoxFit & Shadowbox. He recommends factoring in energy, focus and interruption to sleep before picking a fitness slot. Some people just have more energy in the evening.

Get 10K steps a day to stay fit. Not true. And blame Japan. They peddled the idea in the 1960s as part of a marketing campaign for a pedometer. Age, experience, weight, height, metabolism and individual goals matter more than a set number. “Those who are starting out, or looking to lose weight should just slowly increase their step count,” says Kaul.

Men don’t need to moisturise. Not true. And so silly. Dermatologist Dr Geetika Srivastava, founder of Influennz Clinic, says men stay away from creams because their skin is often oilier. “Our bodies operate on a feedback mechanism,” she says. “When you regularly apply moisturiser, it signals to your body that there is no hydration deficit, so it doesn’t need to produce excess oil. Unmoisturised skin produces more oil.” Eww.

Toothpaste kills pimples. Not true. And dangerous. Despite containing bacteria-zapping baking soda and fluoride, toothpaste also contains abrasives and detergents, which can cause a scarring chemical burn. “It’s safer and more effective to use an acne spot corrector specifically designed to treat pimples,” Srivastava says.

Juice cleansing burns fat faster. Not true. And if only! The belief is that juices flush out bad stuff from the body, making diets more effective. But Kavita Devgan, dietician, holistic health counsellor and author, says they only work for a single day. More than that is more harmful than helpful. “So much fibreless food is pretty bad for your gut,” she says. “And with juice, all that fructose going into your body affects the liver and overall health.”

Women should lift lighter weights and do more reps than men. “The widespread myth is that if they lift heavy, they’ll become bulky like men,” says Kaul. But building muscle is so hard that women are in no danger of bulking up. Celebrity fitness trainer Shivoham blames untrained fitness influencers for spreading such misinformation. He recommends a well-rounded strength training programme, tailored to each man’s or woman’s objectives and capabilities.

To lose weight, cut out rice and potatoes. The good news: Two of the most delicious and versatile things on Earth are not bad for you. “No food is bad if eaten in moderation,” says Devgan. Both rice and potatoes are easily digestible and their GI indexes can be controlled, she says. “When you boil them and refrigerate overnight, they’re a good source of resistance starch, great for your gut.”

Dry scooping is safe. Relax perv, this just means eating your pre-workout powder dry instead of making it a protein shake. Bad idea. Shivoham says it can cause choking and respiratory problems “Mixing it with water helps digest the ingredients,” he says. “And since they can include dehydrating ingredients such as caffeine, mixing them with water helps you stay hydrated during exercise.” So simple.

Sugar makes you fat. Wrong again. If a million people say the same stupid thing, it’s still a stupid thing. Devgan says it’s also probably the saddest diet choice to make. “Of course, too much sugar is bad but branding it a villain is a bad idea too.” The body uses sugars and starches from carbohydrates to supply glucose to the brain and provide energy to cells around the body. Cut out sugar, and the brain won’t be able to tell a good decision from a bad one anymore.

Read Also: Rude Food by Vir Sanghvi: This may take time to process