Since the release of my book Eat Fat, Get Thin, I've noticed fierce debates on social media and other news sources about things like calorie counting, eating vs. avoiding fat and genetics.

When it comes to overall health and weight loss, there's an excess of advice out there. Unfortunately, most of it is terrible, misguided, outdated and scientifically disproven.

This ubiquitously poor advice can create weight loss roadblocks and even damage your health. Here are four prevalent misguided myths that drive me nuts.

Myth #1: All Calories are Created Equal

A calorie is a calorie, right? Wrong. This myth that refuses to die keeps people from getting and staying healthy, as well as losing weight and keeping it off.

The current thinking is as long as we burn more calories than we consume, we will lose weight. The multi-billion dollar weight loss industry perpetuates this lie and actually relies on you believing it to stay afloat.

Thinking that losing weight is all about energy balance or calories in/calories out, vastly oversimplifies the truth. The food industry and government agencies love this myth because it keeps you buying more junk food, which they suggest you eat in moderation. How's that working out for America?

Truth is, there are good and bad calories. Your body is much more complex than a simple math problem. When we eat, our food interacts with our biology, a complex adaptive system that instantly transforms every bite. Food is more than just calories and flavors. Food is information telling our cells what to do.

In fact, every bite you eat affects your hormones, brain chemistry and metabolism. Sugar calories cause fat storage and spike hunger. Calories from fat and protein promote fat burning. What counts more is the quality, not the quantity, of the calories.

The highest-quality calories comes from whole foods. Calories from high-quality whole foods are naturally lower in calories as compared with processed foods. This is why calorie counting isn't necessary when you eat fresh foods like those your great-grandma made.

These foods include quality proteins such as grass-fed animal products (not factory-farmed), organic eggs, chicken, small wild fish, nuts and seeds. It means good fats like avocado, extra-virgin olive oil, coconut butter and omega-3 fats from fish. And it includes good carbs like vibrantly colored vegetables (the brighter the better), fruits like wild berries, apples and kiwis, and superfoods like chia and hemp seeds.

Myth #2: Your Genetics Define You and Your Health

Most conventional doctors still believe we are pre-dispositioned to weight gain due to familial history. In other words, if your mom is fat and your grandma is fat, that's why you became fat. You drew the fat card or the diabetes card in the genetic lottery.

As a firm believer that food is medicine and information for our cells, I can assure you our genetics do not dictate future health outcomes. We possess much more power over them.

Consider this: There are 32 obesity-associated genes in the general population that account for only 9 percent of obesity cases. Even if you had all 32 obesity genes, you would put on only about 22 pounds.

Our genes only change 2 percent every 20,000 years. About 35 percent of Americans are obese today, yet by 2050 that number will rise to more than 50 percent. Our genes simply don't evolve that fast to keep up with the increase.

What changed drastically wasn't our genes. It was that we went from eating about 10 pounds of sugar, per person, per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person, per year today. These pharmacological doses of sugar and flour hijack our metabolism and make us fat and sick.

Numerous factors contribute to obesity, but the least of them is genetics.

Myth #3: You Can Out-Exercise a Bad Diet

The myth that you can eat whatever you want and burn the calories with exercise is completely false and makes no sense if you understand how the human body works.

If you think you can exercise your way to weight loss, you're in for a big disappointment if you treat yourself to a post-workout sugar-laden smoothie, muffin or other "healthy" snack. You can't just suck back some Gatorade to quench your thirst after your 30 minutes on the treadmill.

If you're relying on exercise to lose weight without changing your diet, you're setting yourself up for failure. You can change your diet and lose weight, but if you exercise and keep your diet the same, you may gain some muscle, improve endurance and be healthier overall, but you won't shed many pounds.

Put this into perspective: If you drink just one 20-ounce soda, you'll have to walk four-and-a-half miles to burn it off. If you consume one super-sized fast-food meal, you'll have to run four miles a day for one whole week to burn it off. If you eat that every day, you have to run a marathon every single day to burn it off.

You simply cannot exercise your way out of a bad diet. Yes, exercise is extremely important, but to lose weight and keep it off you need to couple exercise with a healthy diet filled with plenty of plant foods, healthy fats and protein.

Myth #4: Fat Makes You Fat

Here's another pet peeve: Eating fat makes you fat.

Fat is not a four-letter word! Eating fat not only doesn't make you fat, it's critical to health and weight loss.

Studies comparing a high-fat diet that is identical in calorie count to a high-sugar diet had totally different effects on metabolism. The higher-fat diet caused people to burn an extra 300 calories a day. That's the equivalent of running for an hour without doing any exercise.

Dietary fat actually speeds up your metabolism, while sugar slows it down. The right kinds of fat cool down inflammation, while sugar fuels it.

In studies of animals that ate identical calorie diets of either low-fat (high-sugar) or higher-fat and protein diets showed that higher-sugar diets led to more fat deposition and muscle loss, while the higher-fat and protein diets led to more muscle mass and fat loss. Keep in mind they were eating exactly the same number of calories.

The right fats are actually your cells' preferred fuel, especially those fats called medium-chain triglycerides (MCTs) that come from foods like coconut oil and coconut butter.

Yes, stay away from trans fats, but good fats like extra-virgin olive oil, coconut butter, avocado, nuts, seeds and nut butters keep us full and lubricate the wheels of our metabolism. Please stop fearing fat!

I've created a plan to reset your body and move toward your best self that incorporates movement, supplementation and above all, food and dietary fats .

The Eat Fat, Get Thin program is a 21-day plan designed to support weight loss, maximize energy and mental clarity and kick start your health.

Thousands of people all over the world have completed this program, and the results have been astonishing. If you're tired of typical calorie-deprivation diets that don't work, I highly recommend joining our Eat Fat, Get Thin January challenge.

"Dr. Hyman, I just started your Eat Fat, Get Thin plan and I'm feeling great, but I have a lot of fear around my upcoming social schedule," writes a Facebook reader. "How can I maintain my newfound health during the holidays?"

I get this all-to-common yet excellent question from folks as they confront their holiday eating fears.

Eating well is not about perfection. We are human, so perfection is impossible. A better approach involves honoring your body and knowing what works best for you and just as importantly, what doesn't work.

If I go to a party and eat tortilla chips or sugar-laden treats, I'll definitely feel the aftereffects. I'll feel sick, tired and bloated. Obviously, that's not how I want to spend my time or how I want to feel.

Just like anything in life, preparation is key to staying lean and healthy during the holidays. I've found these 10 strategies help my patients stay on track in even the toughest social situations.

1. Remember your goals.

Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you're less likely to indulge in foods and activities that make you feel less than great. Set an intention for how you would like to feel after each meal and hold yourself accountable by sharing with a close friend or family member. Or write it down and post it on your bathroom mirror to read after the event. Sometimes treating yourself to sugary and other pleasure foods is exactly what the moment calls for; however, most of the time, you'll feel better off if you don't indulge in these foods containing the recreational drug I fear most!

2. Become the host.

If you can, host your own party and take the opportunity to introduce your guests to the healthy foods you've been enjoying. Controlling food choices becomes easier when you have your own gathering.

3. Don't deviate from the norm.

If you know you're going to attend a lavish party, begin your day as you would any other. Don't skip meals to save calories or carbohydrates. Eat a protein- and healthy-fat-packed snack an hour before your holiday meal like celery sticks with nut butter or a protein shake. Protein and fat help cut cravings for sugar and processed carbs.

4. Start your holiday meal with smart food choices.

Beginning with soup, fresh veggies or a salad and avoiding appetizers filled with refined flour and other unhealthy choices can prevent cravings. Look for the vegetable board or other healthy options as snacks or appetizers. Volunteering to bring something to every gathering you attend guarantees there's a healthy choice.

5. Avoid or limit alcohol.

Alcohol reduces your inhibitions and can lead you down a slippery slope of making bad choices. Most types of alcohol are also filled with sugar and empty calories. Instead, bring or ask for sparkling water with lemon or lime. Drink two glasses of water with lemon before a meal.

6. Stay active and people-focused rather than entirely dwelling on food.

Plan an activity to look forward to after the meal like a group walk, visiting with other friends or family, a group game or playing with younger family members. Offering to clean up and help your host helps prevent overeating or reaching for dessert. I like to sit next to someone I find genuinely interesting and engage in conversation with them.

7. Practice mindfulness.

Take five deep breaths before your meal and chew every bite slowly. Really focus on the flavors, colors and smells of your food. Try to put your fork down between bites and breathe through your nose while you eat. Express gratitude with others before your meal. Halfway through your meal, I recommend putting your fork down and taking a pause. Take three deep breaths and assess your hunger on scale of 1 to 10. Ask yourself how much more you need to feel satisfied yet energized and comfortable.

8. Remember food can be medicine.

Eat healthy and enjoy your time with loved ones. Take the time to enjoy healthy, wholesome meals with your friends and family and remember that you can heal your body and mind with each forkful of delicious food you enjoy.

9. Respond to pushers politely.

Occasionally, you might have a food pusher, friend or relative ask you why you're not indulging at a party. When this happens to me, I reply I'm here for the people, not the food. No one argues or feels insulted.

10. Don't beat yourself up.

f you do happen to slip up, leave guilt behind. Guilt is a toxic emotion that creates more damage. When things get out of control (which they do), simply make a gentle U-turn. Think of this as a GPS for the soul. Your GPS doesn't yell at you, call you stupid or judge you for taking a wrong turn. In the sweetest voice imaginable, the GPS reminds you to take the next possible U-turn. If you indulge a little, that's fine. Did you enjoy the process? How did you react to the food that you ate? Pay attention and move on by making a U-turn and getting back to the foods and activities that make you feel great.

You'll find more great tips to divert temptations during the holidays and beyond in my new book, the Eat Fat, Get Thin Cookbook.

This cookbook features more than 175 delicious recipes for your holiday parties including dips, side dishes, soups, drinks, entrees and even desserts. It's available for pre-order now. And when you pre-order, you will receive access to some special gifts like a sneak peek of the book and cooking videos.