6 Myths About Weight Loss Dietitians Want You to Stop Believing營養師澄清六大減肥誤區

In an endless stream of health and wellness content， it can be easy to fall for the promise of quick fixes. From restrictive diets that guarantee rapid weight loss to “fat-burning” supplements backed by influencers， these trends gain viral popularity despite little scientific evidence to back them. Far from harmless， some of these misconceptions may negatively impact your health. We spoke with registered dietitians to debunk1 the most common myths about weight loss and what you should know instead.

健康養生資訊層出不窮，人們容易被速效解決方案忽悠。從保證快速減重的極端節食法，到網紅推薦的“燃脂”補充劑，這些風潮雖缺乏科學依據，卻得到病毒式傳播。這些錯誤觀念絕非無害，還可能危害健康。我們請教了幾位注冊營養師來澄清最常見的減肥誤區，告訴大家真相到底是什么。

Myth #1： Carbs make you gain weight

誤區一：吃碳水會發胖

Many diets encourage eliminating carbohydrates2， claiming that skipping carbs will help you lose weight fast. But registered dietitians know better.

很多減肥方法鼓吹戒除碳水化合物，稱這樣有助于快速瘦身，但注冊營養師們并不這么認為。

The 2020–2025 Dietary Guidelines for Americans recommend consuming 45 to 65% of daily energy intake from carbohydrates， which gives you enough energy to live your best life.

《美國居民膳食指南（2020—2025）》建議，每日能量攝入的45%—65%應來自碳水化合物，這樣才能為身體提供充足能量，保持最佳生活狀態。

“Cutting out carbs might lead to short-term changes， but it often triggers cravings， low energy and feeling out of control around food，” explains Marissa Beck， M.S.， RDN.

注冊營養師瑪麗薩·貝克（理學碩士）說：“戒斷碳水化合物短期內有效，但經常誘發饑餓感，讓人沒精打采，而且容易暴飲暴食?！?/p>

Eliminating carbs may also cause nutritional imbalances–if you’re not eating carbs， you’ll have to replace them with more fat and protein. Eating too much fat and protein from high-fat animal products may increase your risk of developing high cholesterol3 and insulin resistance4.

戒除碳水還會導致營養不均衡——不吃主食就得用更多脂肪和蛋白質代替碳水。攝入過多高脂肪動物制品和蛋白質會增加高膽固醇血癥及胰島素抵抗風險。

Myth #2： The faster you lose weight， the better

誤區二：瘦得越快越好

We live in a world of instant gratification， so it makes sense that you may want immediate weight loss results and will often go to great lengths to get them.

身處即時滿足的時代，為了收到立竿見影的減肥效果，人們往往什么極端方法都愿意試，這也有情可原。

“Rapid weight loss often means losing water and muscle mass， not just fat. It can also slow your metabolism， making it harder to maintain that new weight long-term，” Beck explains. “Many people regain the weight they lost—and sometimes more—because their body is trying to recover from what it perceives as a threat.”

“快速減重往往會減掉水分和肌肉，而不只是脂肪；還會減緩新陳代謝，更難長期維持新體重?！必惪私忉尩?，“很多人后來不但反彈，還比原來更胖，因為身體正試圖從感知到的威脅中復原?！?/p>

The National Institutes of Health （NIH） emphasizes gradual， sustainable behavior changes for effective weight loss， long-term health and prevention of weight cycling， which has been associated with increased risks of heart disease， insulin resistance and other metabolic issues.

美國國家衛生研究院強調，循序漸進且可持續的行為改變才能有效減重、維持長期健康并預防體重反復波動——體重忽高忽低與心臟病、胰島素抵抗和其他代謝問題風險升高相關。

To counter these risks， Beck says she focuses on sustainable habits that help people feel better about their bodies， regardless of what the scale says. While sustainable eating behavior changes might not make the weight come off quickly， “you will retain muscle and support a healthier metabolism， better energy levels and long-term weight stability，” Beck tells EatingWell.

為消除這些風險，貝克在工作中注重幫客戶建立可持續的健康習慣，讓客戶對自己的身體更滿意，而不是只盯著體重秤上的讀數。貝克接受“飲食健康”網站采訪時說，雖然可持續的飲食行為改變不大能立竿見影地減重，“但能保持肌肉量，使新陳代謝更健康，提升能量水平并實現長期體重穩定”。

Myth #3： You need to track every calorie and macro

誤區三：必須精確計算卡路里和營養成分

“While food tracking can bring short-term awareness to what you’re eating， it often disconnects people from their natural hunger and fullness cues，” says Beck. “Obsessively counting calories or macros can increase anxiety around food and lead to burnout. Success comes from building flexible habits and learning to trust your body again， not from micromanaging what you eat，” she adds.

“雖然記錄飲食短期內能讓人更清楚自己吃了什么，但容易讓人忽視身體的饑餓和飽腹信號。”貝克說，“執著于計算卡路里和宏量營養素會加劇飲食焦慮，導致心力交瘁。減肥成功源自培養彈性習慣并學會重新信任自己的身體，而不是對飲食進行細節管控。”

“Your body burns energy differently depending on your metabolism， the food you eat and the amount of physical activity you do. You could eat the same calories as someone else and have completely different outcomes，” says Devyn Goodman， M.S.， RDN. A 2020 study found that intuitive eating， which focuses on internal hunger and fullness cues， reduces food-related anxiety and disordered eating compared to rigid tracking， promoting a healthier relationship with food.

營養師德文·古德曼（理學碩士）說道：“能量消耗方式因人而異，取決于人體的新陳代謝機制、飲食結構和活動量。你可能攝入的卡路里跟別人一樣但得到的結果大相徑庭?！?020年的一項研究發現，直覺飲食法——專注于內在饑飽信號——比刻板地記錄飲食更能緩解飲食焦慮和飲食紊亂，從而與食物建立更健康的關系。

Instead of tracking， Goodman recommends being mindful of portion sizes and aiming for balance and variety. “This is more attainable and sustainable for most people，” she explains.

古德曼建議大家把握好每餐分量，追求營養均衡和多樣化飲食：“這種方法比較容易做到，也更可持續?！?/p>

Myth #4： You have to cut out entire food groups to lose weight

誤區四：減肥就得戒斷某類食物

Whether it’s carbs， fat， dairy or gluten5， if a diet promises weight loss by eliminating whole food groups， that’s your cue to run for the hills6. “Cutting out foods is one of the quickest ways people get stuck in a cycle of restriction and rebound eating，” says Beck. “Your body is designed to protect you from starvation， and in the long term， this approach might damage your relationship with food and make sustainable weight changes much more challenging to achieve，” she adds.

不管是戒碳水、戒脂肪、戒奶制品還是戒麩質，凡是承諾戒除某類食物就能減肥的飲食法，都要小心避免。貝克說：“戒斷是讓人陷入‘限制—反彈’飲食循環最快的一種方式。人體天生有防饑餓機制，長期這樣做會破壞你與食物的關系，更難實現可持續減重?！?/p>

“All food groups have a purpose and can align with any health goal，” says Brianna Archangeli， RDN. “I tell my clients that balance means eating what you want and adding what you need，” she adds. For example， if you’re craving chocolate， eat a small handful of dark chocolate-covered almonds paired with a sliced apple. The chocolate satisfies the sweet tooth， almonds provide protein and healthy fats， and the apple adds fiber and vitamins.

營養師布里安娜·阿爾錢杰利表示：“所有食物類別都有其作用，可與某個健康目標契合。我常跟客戶說，飲食均衡就是既吃想吃的，也補充身體需要的?！北热琊捛煽肆Φ臅r候，可以吃一小把黑巧克力杏仁佐以蘋果切片——巧克力滿足嘴癮，杏仁提供蛋白質和有益健康的脂肪，蘋果補充纖維和維生素。

Myth #5： the scale is the only indicator of health

誤區五：體重秤讀數是健康的唯一指標

It’s easy to fixate on the number on the scale as the ultimate measure of health， especially when weight loss is a goal， but this narrow focus can be misleading. “The scale doesn’t show some of the less-noticeable changes that are happening below the surface—those that are not seen outwardly at first，” explains Archangeli. The scale can go in either direction depending on many factors such as fluid shifting， phase of menstrual cycle， changes in muscle mass and bowel movements. These fluctuations can create a 1 sense of failure， overshadowing meaningful health improvements.

人們很容易把秤上的數字當成健康的終極指標——以減肥為目標時尤其如此——但這種狹隘關注有誤導性。阿爾錢杰利說：“體重秤顯示不了表象之下不太明顯的變化——那些一眼看不出來的內在改變。”體重秤讀數會受許多因素影響上下浮動——體液遷移、生理期、肌肉增減、排便情況等等。這類波動可能讓人誤以為減肥失敗，掩蓋了真正的健康改善。

“A better goal is to focus on non-scale victories， like feeling stronger or lowering blood pressure，” Achangeli recommends. Maybe you’re sleeping better， perhaps you have more energy， or maybe you’re able to walk longer distances without feeling winded7. These non-scale victories are important indicators of health and certainly worth celebrating.

“更明智的目標是關注體重秤讀數以外的成果，比如力量增強或血壓下降?！卑栧X杰利建議。也許你睡眠質量提高了，精力更充沛了，或者可以輕輕松松走更遠的路了。這些都是健康的重要指征，絕對值得慶賀。

Beck encourages her clients to focus on what helps them feel better， not just what changes the scale. “When you build consistent， supportive habits， your weight will settle where it’s meant to without extreme measures，” says Beck.

貝克鼓勵客戶關注讓自己感覺更好的要素，而不只是體重變化?！爱斈沭B成持久而有益的生活習慣，不需要采取極端手段，體重自然會穩定在應有水平?！?/p>

Myth #6： You Must Avoid All Processed Foods

誤區六：所有加工食品都不能吃

While some ultra-processed foods are higher in added sugars， fat and calories， making them easy to overeat and potentially challenging for weight management goals， other minimally processed foods are nutrient-dense and time-saving options. For instance， canned beans are a great way to increase fiber and protein intake， both of which increase satiety （feelings of fullness） and aid in weight loss.

雖然有些超加工食品糖分、脂肪、熱量都更高，容易吃多，可能對體重管理目標構成挑戰，但其實很多輕加工食品是營養價值高且省時的選擇。比如，罐裝豆類的纖維和蛋白質含量高——這兩種元素飽腹感強，有助于減重。

Research shows you can carefully construct a nutritious meal plan from processed foods， such as whole-grain breads， beans， canned fish and others. “Some of my favorites include frozen fruits and vegetables， canned beans， canned tuna and chicken， precooked rice or lentils and whole grain fortified cereals and crackers，” Archangeli tells EatingWell.

研究表明，精心搭配加工食品也能構成營養豐富的飲食，比如全麥面包、各種豆類、罐裝魚等。阿爾錢杰利接受“飲食健康”網站采訪時說：“我最喜歡的輕加工食品有冷凍果蔬、罐裝豆類、金槍魚和雞肉罐頭、預制米飯或小扁豆，以及強化谷物全麥餅干等。”

“All of your favorite foods should be included in your diet in moderation along with other whole， nutrient-dense foods8，” says Goodman. “When you cut out your favorite foods， you often feel deprived， making it harder to consume them in moderation.”

古德曼說：“愛吃的食物都可以適量納入膳食，搭配其他營養豐富的全天然食物就行。戒斷愛吃的東西容易讓人產生被剝奪感，更難做到適量攝入。”

（譯者為“《英語世界》杯”翻譯大賽獲獎者）

1 debunk揭穿。" 2 carbohydrates碳水化合物。

3 cholesterol膽固醇。" 4 insulin resistance 胰島素抵抗。

5 gluten麩質。" 6 run for the hills由于不愿意做一件很無趣、需要冒險的，甚至是危險的事情而躲得遠遠的，溜之大吉。

7 winded喘不上氣的。

8 whole food（不含人工添加劑的）全天然食品，全營養食品。

《論語》英譯選登

博學于文，約之以禮，亦可以弗畔矣夫！

One who keeps broadening his learning and regulating himself with the rules of propriety may not overstep what is right.

君子成人之美，不成人之惡。

A virtuous man helps others to fulfill their nice wishes but not their evil ones.

季康子患盜，問于孔子?？鬃訉υ唬骸捌堊又挥?，雖賞之不竊。”

Jikangzi was troubled by stealing cases， about which he consulted Confucius， who said， “If you are not insatiate， no one would steal even if you should reward him for stealing.”

（《〈論語〉最新英文全譯全注本》，吳國珍，福建教育出版社，2012）