Popular Q&A on weight control myths

Whether for the sake of beauty or health, weight control has long become a national movement. Everyone wants to know about methods of weight control, but there are also many myths. Let professional doctors solve them one by one.

Q: Weight control means losing fat, so we need to completely eliminate fat to be healthy?

A: Of course not! Lin Wenyuan, a physician at the Obesity Prevention and Exercise Center of the China Medical University Hospital, pointed out that many studies in the United States, Taiwan and other countries have shown that the most important thing for controlling weight is a balanced diet. All six major nutrients classified by the Department of Health must be consumed, and it is quite difficult to completely avoid fat during the day. Cooking uses oil, and nuts and biscuits also contain fat. Therefore, the focus of a healthy weight loss concept should be to "reduce" fat intake rather than simply prohibiting fat absorption.

Q: Many people control their weight by eating less, so they skip breakfast and only eat lunch?

A: According to medical research, people who eat two meals a day are more likely to be fat than those who eat three meals a day. Most of this is because people who skip breakfast often feel a certain degree of hunger when they get up, so it is easy to fall into the trap of overeating. In addition, it usually takes more than half an hour for the body's satiety center to sense the message of fullness. Because we eat fast when we are too hungry, we often realize that we have eaten too much by the time we realize we are full. Therefore, eating three meals regularly and not overeating is a good way to maintain a healthy body shape.

Q: Starch is considered the main cause of weight gain, so we cannot eat starch when controlling our weight?

A: Clinically, many patients think of not eating and not touching starch when they talk about weight control. Indeed, this will cause weight loss in a short period of time, just like only drinking water and not increasing the body's calorie intake, of course you will lose weight. However, the weight lost by not eating starch is the weight of muscle in the body, not the weight of fat. This is not only unhealthy, but will cause weight gain after a period of time. Because the human body emphasizes moderation, it is impossible to maintain a long-term diet without taking in any one nutrient. Once you resume your diet, the weight you lost will quickly "recover" and everything will return to the starting point.

Q: Can weight control be achieved simply by dieting? Can I lose weight healthily without exercising?

A: The calories reduced by exercise are limited. People who exercise will definitely lose more fat than those who do not exercise. Lin Wenyuan emphasized that exercise has two functions for weight control, one is to lose fat, the other is to maintain the basal metabolic rate. The former is to lose fat that is truly harmful to the human body, and the latter is to maintain the basal metabolic rate so that the body will not gain weight again in the future.

Q: Can I drink sugar-free beverages when controlling my weight?

A: Sugar itself has calories, with 4 calories per gram. Therefore, a small bag of sugar is indeed a "sweet burden" for those who are trying to lose weight. Sugar substitutes can be used to replace commonly used granulated sugar and rock sugar to reduce calorie intake. Sugar substitutes are "sugar without calories", also commonly known as "artificial sweeteners". They are suitable for people who need to limit their sweet intake but cannot indulge in sweets. However, sugar substitutes cannot be consumed in unlimited quantities.

[For more exciting content, please see Changchun Monthly Issue 357]