Weight loss can be difficult, no thanks to popular misconceptions that have the ring of truth but can actually work against you. Among the more common myths:

1. Desserts are forbidden.
The truth is, there's room in your diet for any kind of food, especially the ones you love most -- as long as you control your total caloric intake (and grams of carbohydrate, if you tally them). Denying yourself your favorite foods can lead to binge eating and, ultimately, discouragement.

2. You have to lose a lot of weight to make a difference.
The closer you can get to an ideal weight, the better, but small, sustained improvements at the beginning of a weight-loss program have the biggest impact on your health. Studies show that losing just 5 to 10 pounds can improve insulin resistance enough to allow some people with type 2 diabetes to quit medication or injections.

3. What you eat matters more than how much.
Both matter, but recent research finds that the number of calories in your food is more important than where they come from. Example: A bagel might seem healthier than a doughnut hole, but dense bagels have the calorie content of six slices of bread. As long as you're not eating too much fat in other foods, the doughnut hole wins.

4. If you work out, you can eat whatever you want.
That's robbing Peter to pay Paul. You can't lose weight if you reduce calories in one way but increase them in another.

5. Skipping meals makes you lose weight fast.
Actually, studies show that people who skip breakfast tend to be heavier than people who don't. And skipping meals tends to make you overeat later. If you have diabetes, it's important to keep up a steady intake of small portions of food throughout the day to keep your blood-sugar levels stable and reduce the risk of hypoglycemia.

6. Starches are fattening.
If you are insulin resistant, your body may find it easier to convert carbohydrate calories to fat than to burn it as energy, but the fact remains that starches (and other carbohydrates) are less dense in calories gram for gram than other types of food. The main issue is calories, so if you load starchy foods with fat -- sour cream and butter on a baked potato, for instance -- or eat them in large quantities, the caloric load can add up.

7. You should never eat fast food.
Never say never. Fast food can be worked into your meal plan if you choose well. Opt for grilled foods instead of fried, avoid or scrape away high-fat condiments like mayonnaise, and share those French fries to keep portion size down.

體重減輕可能很難,不要迷信那些被大眾誤傳所謂的“絕對真理”因為他們很可能對你減肥不利。（根據(jù)Jupiter譯友）其中較常見的謊言：

1 。最好別吃甜食 .

事實是，在你的飲食有任何種類食物的位置，特別是那些你所最喜愛的-只要您控制總熱量攝入（和碳水化合物，如果你統(tǒng)計過） 。拒絕你自己喜歡的食物可能會導(dǎo)致暴飲暴食，最終，受挫。

2 。要想有所作為就得狠狠減肥 。

接近您可以達(dá)到的一個理想的體重，越好，但小規(guī)模的，持續(xù)不變地改善減肥計劃的開始最大影響你的健康。研究表明，減去的只要5到10磅能改善胰島素抵抗力，足以讓一些有2型糖尿病的人停止敷藥或注射。

3 。你吃什么比怎么吃重要。

這兩個問題，但最近的研究發(fā)現(xiàn)，在一些熱量食物中的更重要的是他們來自哪里。例如：一個硬面包圈似乎比炸面圈健康，但密集大的硬面包圈含6片面包的熱量。只要你不是吃脂肪過多的其他食品，甜炸面圈健康。

4 。如果你鍛煉了，你可以吃任何你想吃的。

這是拆東墻補西墻。如果你以一種方式減少熱量但以另外一種方式增加他們，你不可能減肥。

5 。不吃飯讓你快速減肥。

其實，研究表明，不吃早餐的人往往比吃的人要重。不吃早餐往往讓你過后吃得過多。如果你有糖尿病，重要的是要全天保持穩(wěn)定的攝取一小部分的食物用來保持您的血糖水平穩(wěn)定和降低血糖地過低的風(fēng)險。

6 。淀粉是增肥的。

如果您抗胰島素，你的身體可能會發(fā)現(xiàn)把碳水化合物的熱量轉(zhuǎn)換成脂肪比把他作為能源燃燒來得容易，但事實仍然是，比起其他類型的食物，淀粉（和其他碳水化合物一）所含熱量濃度較低的。主要的問題是熱量，因此，如果您吃大量多脂肪的淀粉食物脂-酸奶和黃油的烤土豆，比如-或大量的吃他們，熱負(fù)荷就會增加。

7 。絕對不要吃快餐 。

絕對不要把話說絕了 。如果您選擇恰當(dāng)，快餐可以改善您的膳食計劃。選擇燒烤而不是油炸的食物，避免或刮掉高脂肪的調(diào)味品，像蛋黃醬，和別人一起吃法國燒烤,這樣可以把危害降低。