1. Fat makes you fat.
Fat is not the devil. Fat is a necessary macronutrient needed in our body to maintain adequate health. Good fats produce a thermogenic response that actually burn fat as your body breaks them down. Also, good fats are essential to maintaining cardiovascular, muscle and joint health, therefore making your workouts stronger and fat burning more effective.
2. Doing many abdominal exercises will burn belly fat.
Spot training does not exist. Unfortunately, flat abs are a result of 80% diet, 10% cardio and 10% abdominal exercises. therefore performing repeated crunches will not give you the midsection you desire. On the contrary, excessive abdominal exercises, especially if not performed correctly, can result in building a thicker abdominal region, creating the illusion of a wide waist. Keep in mind to draw in the belly button towards the spine while performing crunches etc, to insure a flat abdomen.
3. Gluten free = good for you
Sure eliminating gluten consumption may initially cause some drop in weight, but all foods labeled "gluten free" do not equal "healthy". In some products, gluten or wheat may be replaced with starch or sugar substances that cause an insulin spike and crash, and fat retention. Be sure to read the label carefully. If you cannot pronounce ingredients listed, chances are it lacks nutritional value. Furthermore, completely eliminating wheat/gluten from your diet may cause a residual intolerance when you introduce the food back into your system
4. Low fat diets are best.
Similar to the gluten free fad, products that are labeled/modified to be "low-fat" trend to be high in sugars or starchy carbs. If the ingredients contain anything ending in "ose" (glucose, fructose etc.), you are ingesting forms of sugars, or insulin spiking materials. The idea to obtaining a lean midsection is to maintain a consistent insulin level, and minimize a spike/crash effect. Insulin is a transport/storage hormone. Sugars/starchy carbohydrates create a spike in the insulin levels, causing insulin to store calories as fat. Post insulin spike and storage, is usually followed by a crash, causing you to feel hungry and week, which in turn makes you crave more sugars/carbs. Avoid this phenomena by ingesting a healthy about of protein, fat and fibrous or slow digestion carbohydrates throughout the day.
5. Do not eat after suppertime/Before bed
Small frequent meals is optimal for fat burning, as it promotes a consistent insulin level. it is not necessary to fast before bed, as you will be fasted for the time you sleep. It is reasonable to eat every 3 hours that you are awake.
6. Overexercising is best for burning fat
Overexercising can lead to stress on the body. Cortisol (stress hormone), breaks down hard earned muscle, retains water and limits fat burning in the abdominal region. Bottom line: stress is bad. Overexecising can also lead to burnout, which is negative to all fitness and life goals. Find a way to cope with stress, limit workouts and be aware of early signs of exercise burnout (fatigue, "the blues", moodiness, trouble sleeping/sleeping too much, pain etc). Remember rest days are just as important as workout days.