Let’s face it: most of us are fixated on losing weight, which often leads to diet, health or fitness fads that don’t really teach proper health habits or even give sustainable results.

To help you steer clear of these, here are five myths that might be keeping you from your fitness goals.

MYTH 1: Scales determine your healthy weight

Scales do not really determine how far you’ve come in your journey to get fit and healthy. Your weight fluctuates because of hormones, weather and water and ins’t really an accurate indicator of good health. In fact, it really is subjective because as you train, you will gain lean sexy muscle and your body composition would change. You may not see progress on the scale but you might find that clothes fit you better and that you have more energy than usual and those are more reliable than any number on a scale.

MYTH 2: You can spot reduce areas

Contrary to what most people claim, you can’t actually spot target areas. Doing a million sit-ups a day will not bring you any closer to getting a six-pack. Sure, it’s going to make those muscles stronger, but it isn’t going to burn through your belly fat. The same goes for lunges and thighs, tricep dips and upper arms. If you want to lose weight or firm up a particular spot, you’ll need to reduce your total body fat percentage through a combination of exercise and healthy eating habits.

MYTH 3: You need to sweat heavily to have any kind of impact

The amount you sweat when exercise has no correlation to the amount of calories you burned during a particular workout session. When your body sweats, it’s actually the body’s way of cooling itself down, not burning calories.

MYTH 4: Eating fat makes you fat

This myth is totally busted when we’re talking about the good kinds of fats such as avocados, salmon, eggs, nuts, olive oil. These keep you fuller for longer, provide a wide range of nutrients, boost immunity, help control cravings and is a necessary part of our diets.

MYTH 5: Squats are bad for your knees

Full squats done with the right form is good for your knees, because you’ll engage the muscle around those to support your joints. This can be done by making sure you’re squatting deep on each repetition with your feet slightly wider than your hips, toes pointed straight ahead and sending your glutes back and squatting deep, with the top of your thighs parallel with the ground, trying to stay on your heels as much as you can.