When it comes to burning fat if we are diligent about diet and exercise we are often able to shape and sculpt our bodies—and feel good about ourselves in the process. We’ve been conditioned to believe, however, that this should happen quickly, and with as little effort as possible. And that everything from fat-burning pills to appetite-suppressant capsules can and should be used to help. Nothing could be farther from the truth.

Unfortunately, magazine and television ads are quick to remind us (over and over again) that supplements can work. These include pills that burn fat, tablets that eliminate appetite, and shakes that replace nutritional food. These touted items can turn out to do more harm than good.

In fact, there are a lot of myths about diet, fat burning and exercise, and about fat-burning supplements as well. Here are three:

Myth #1: If a celebrity is endorsing a weight-loss or fat-burning product, it means they’ve used it and it’s safe.

Reality #1: Not necessarily true. We have no way of knowing which individuals have lent their name to a product in exchange for a fee. We have no way of knowing what product a particular celebrity does or does not use on a daily basis. Besides, what’s more, important than what a celebrity uses is what is good and healthy for us.

Myth #2: If I cut my calorie intake rapidly and take a fat-burning pill I’ll get a jumpstart on my diet and eventually be able to eat everything I want.

Reality #2: A sensible weight-loss program that is both healthy for your body and kind to your psyche should not include deprivation. A sensible program would include a healthy food plan, vigorous exercise in line with your fitness level, and hopefully, time to reflect on the changes you hope to make—and why you’d like to make them.

Myth #3: If I read labels I can always discern between a safe product and an unsafe one, may be fooled by products that are said to burn fat, suppress appetite, and speed up metabolism.

Reality #3: Because the supplement industry is not regulated by the FDA, there is little to no scientific data that support claims these products make. According to the FDA: “Consumers may unknowingly take products laced with varying quantities of approved prescription drug ingredients, controlled substances, and untested and unstudied pharmaceutically active ingredients. These deceptive products can harm you! Hidden ingredients are increasingly becoming a problem in products promoted for weight loss.” [fda.gov]

Myth #4: Becoming beautiful (translation: shapely, thin, svelte) “almost overnight” is possible with the right beauty and dietary aids.

Reality #4: Weight loss and fat burning, when done with health and well being in mind, can take time, but one can begin to see and appreciate various stages of results quickly. The good part about the process taking longer than “overnight” is that the individual has time to adjust to the changes—on a physical level and on an emotional level as well.

When you’ve worked hard to lose weight, burn fat and change your lifestyle for the better, you may find some stubborn areas that refuse to change, regardless of how hard you exercise or how smart you eat. Removal of extra fat or fat that has not responded to a healthy program of conscious eating and exercise can be achieved through liposuction. The procedure targets areas that have been resistant to diet and exercise and will help sculpt your body so the results look natural and fit your body type, size, and frame.