Myths about not being able to lose weight: Experts debunk 16 common weight loss myths (Part 1)

Even though I've been dieting and exercising regularly, why can't I lose weight? This is probably the biggest pain point for many women who are trying to lose weight! Let a professional doctor point out the most common mistakes people make when trying to lose weight and dispel the myths that prevent you from losing weight.

Myth 1: Will I not gain weight no matter how much fruit and vegetables I eat?

Expert Analysis: Fruits and vegetables are indeed good friends when trying to lose weight, but they shouldn't be eaten without restraint. Many fruits are high in calories, such as pineapple, mango, longan, banana, and guava (with seeds), which are extremely high in calories and sugar. Eating too much of these will definitely lead to weight gain. Tip: Don't consume more than two fist-sized portions of fruit per day. You can eat plenty of vegetables, but avoid varieties high in starch such as sweet potatoes, taro, potatoes, or pumpkin.

Myth 2: I've reduced my food intake, so why am I gaining weight instead of losing it?

Expert Analysis: Weight loss must balance both "quality" and "quantity." If you only eat one piece of fried chicken in a meal, the portion size may seem small, but it contains a whopping 500 calories and is nutritionally unbalanced, easily leading to a drop in basal metabolic rate and the predicament of being "hungry but unable to lose weight." Tip: Choose foods that are high in water and fiber, such as vegetables and konjac, which provide a feeling of fullness but are low in calories. Never suddenly and drastically reduce your food intake, otherwise your metabolism will drop, and your body will enter energy-saving mode.

Myth 3: Can I eat as much of the health foods that are advertised as low in calories without worry?

Expert Analysis: Low-calorie does not mean zero-calorie. Consuming excessive amounts of foods like yogurt and soda crackers without checking the nutrition label can still result in a surprisingly high calorie count. Tip: It's important to learn to read the nutrition label before deciding how much to eat.

Myth 4: Starch is the root cause of obesity and should never be eaten?

Expert Analysis: While avoiding starches may show quick short-term results, weight rebounds rapidly once normal eating resumes. The brain needs glucose for energy, and completely abstaining from starches can lead to mood swings and intense cravings. Tip: During your weight loss journey, consume about one bowl of starchy foods (such as whole grains) daily to keep your brain feeling full while providing just the right amount of calories.

Myth 5: Why do I always gain weight back even when I frequently fast or skip meals?

Expert Analysis: This is a classic example of the "yo-yo effect." Not eating leads to muscle loss, while eating more results in fat gain, and each attempt becomes increasingly difficult. Tip: Develop the habit of eating breakfast, as this boosts your metabolism throughout the day. Dinner can be light, but never stay up late.

Myth 6: Why are dishes made with low-calorie ingredients not very effective?

Expert Analysis: Cooking methods determine the final calorie content. For example, the calorie content of braised chicken and fried chicken is vastly different. Tip: Primarily use methods like blanching, steaming, boiling, braising, and roasting. Minimize the use of stir-frying, deep-frying, pan-frying, and baking, which add extra fat and calories.

Myth 7: Is a high-protein diet consisting only of meat feasible?

Expert Analysis: Increasing protein intake is correct for weight loss, but it shouldn't be excessive. An unbalanced diet is harmful to health; a diet consisting only of meat is not only unsustainable but can also damage the metabolic system. Recommendation: Consume about two or three palm-sized portions of low-fat protein daily, ensuring a balanced intake from the five major protein groups: dairy, eggs, fish, meat, and beans.

Myth 8: Working overtime and staying up late is very hard, so why do I gain weight?

Expert Analysis: Staying up late is a major enemy of weight loss. It can lead to endocrine disorders, slowed metabolism, and increased appetite (the body craves sugar when feeling unwell). Tip: Relieve chronic stress. Many people overeat or snack to stay awake when stressed; try to slow down your eating pace to give your brain time to register fullness.