1) 低脂是否等于低卡路里？
错！
根据美国法定的标签条款解释：
- 低脂（low fat）的定义是 —— 每 100 克食物的脂肪含量等于或少于 3 克
- 低卡路里 （low calorie）则代表 —— 每 100 克食物内含少于 40 个卡路里
当明白两者的分别后，就清楚知道很多所谓 “低脂” 的食物其实也可以是很高卡路里的！
例如：低脂薯片、低脂饼干等。
1) Low Fat = Low Calorie?
Another misunderstanding is that when a food is labelled low-fat, it has no calories.
While low fat foods may also be low-cal, some of these low-fat products have just as many calories as the normal high-fat foods.
They may even be loaded with sugar or flour, which actually increases the total calorie count.
It’s wise to check all nutrition labels on food to be sure about the calories per serving.
It’s also important that you find out how large a serving size is, so you will not be likely to overeat.
2) 喝得水多很容易会出现水肿？
好笑的是，这与事实刚好相反。
其实，水肿和脂肪积聚等问题的存在，都是因为身体的新陈代谢不够 “力” 将这些 “垃圾” 排走。
水份是身体机能的最大能源，喝水不但能令肝和肾的功能更有效地发挥（排水和烧脂），还可把导致水肿的其中一个大敌 —— 盐，一起冲走。
所以，多喝水其实是有助去水肿。
2) Drink more water will cause Water Retention?
Drinking enough water is the BEST TREATMENT FOR WATER RETENTION.
When the body gets less water, it perceives this as a threat to its survival and begins to hold onto every drop.
Water is stored in extracellular spaces (outside the cells).
This shows up as swollen feet, legs and hands.
The best way to overcome the problem of water retention is to give your body what it needs -- plenty of water.
Only then will stored water be released.
If you have a constant problem with water retention, excess salt may be to blame.
Your body will tolerate sodium only in certain concentrations.
The more salt you eat, the more water your system retains to dilute it.
But getting rid of unwanted salt is easy - just drink more water.
As it's forced through the kidneys, it takes away excess sodium.
The overweight person needs more water than the thin one.
Larger people have larger metabolic loads.
Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water.
3) 跳餐节食能否有助减肥？
错。
跳餐和节食，其实会令减肥更加困难。
虽然初开始时，身体会因水份流失而发生体重下降的现象。
但同时，人体的肌肉也同样被消耗而影响新陈代谢，相对烧脂过程亦会受阻。
（* 肌肉越多，燃烧的脂肪就越多 *）
而当我们最后忍不住再正常地进食，体重会反弹得比跌磅更快，而体内储存脂肪的能力也更强。
（* 因为身体系统害怕下次会遇到同样的情形 —— 没有食物提供，于是拼命做储存 *）
所以应保持住正常三餐低卡路里、高营养，令烧脂过程在体内不断运行才对。
3) Dieting will eliminate fat?
Your body can’t discriminate between intentional calorie deprivation (as in a diet), and starvation.
When you dramatically reduce your caloric intake, your body shifts into a protective mode by slowing your metabolism down and holding onto fat (an important energy source) and burning muscle instead.
In the beginning of a diet you WILL lose weight by dramatically cutting calories.
But it won’t be fat loss, it will be water weight and lean muscle tissue – the exact OPPOSITE of what you want to get rid of.
Not only will harsh diets slow your metabolism down to a crawl, causing your initial weight loss to come to a gradual halt, they will also inevitably bring about a “rebound” effect.
This rebound will make you even fatter than you were before starting the diet.
When you rebound, not only do you generally put on more weight than you actually lost with the diet, your percentage of body fat generally increases because your body cannibalized muscle tissue as an energy source during the dieting process.
Thus the “yo-yo” effect that almost all dieters experience.
To permanently lose the fat stores in your body, you’ve got to burn more calories and increase your metabolic rate (the rate at which your body burns fuel throughout the day – even when you’re NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations (that means eating the right stuff at regular intervals).
Even if you don’t exercise (but I recommend you do), just eating 5-6 small, high quality meals each day (and by a meal, I mean anything from a nutritious snack to a sit-down dinner) will substantially increase your metabolism – and you’ll burn more calories!
4) 用代糖可帮助减磅？
其实每当味觉接受到 “甜” 的讯息时，人体的血糖就会上升。
血糖之所以上升就是因为肝脏及肌肉内的糖分被燃烧。
而最后为了补充这些流失的糖分，我们的肺部会收到身体发出的讯息：“快点吃多点东西啦！”。
所以，有心减肥，就应该尽量忍口！
4) Take sugar substitute won't gain weight?
Sugar in large quantities drives up insulin secretion.
This insulin floods the brain, and in particular the hypothalamus, which regulates energy use in the body.
As a result, leptin, a hormone that tells the brain when the body needs more or less energy, can't get its signal to the hypothalamus because the insulin is blocking the way.
The result is that the body is thrown into starvation mode -- the brain thinks it isn't getting enough energy, so it needs more calories and it needs to save energy.
People end up feeling the symptoms of starvation, including malaise, depression, a lack of motivation and, of course, hunger.
5) 流汗越多就燃烧越多脂肪？
流汗与烧脂或烧卡路里根本互不相干。
而每个人流汗的多少亦会跟随个别的多余脂肪、身体状况等而有所不同。
试想想，在严寒中走出街跑一个小时跟大热天时走出街跑一个小时，其实都只是消耗一样多卡路里吧了！
另外，sauna 等出汗活动，最多只可加速血液运行。
5) More Sweat, Less Fat?
This is false.
The amount you sweat is indicative of your body's ability to maintain its normal body temperature.
You sweat when your body starts to store heat so you can experience cooling via evaporation of that sweat.
So it doesn't correlate to how much energy, or calories, is being expended.
减肥原理最重要符合以下条件：
1. 全面营养，分解体内脂肪
2. 低卡路里
3. 改善消化
4. 适量运动
5. 大量水份
6. 建立一个长远的健康饮食习惯，永享健康、美丽、瘦身
The most important Weight-Loss principles :
1. Comprehensive nutrition, decomposition of the body fat
2. Low calorie
3. Improve body’s digestion system
4. Adequate exercise
5. Drink a lot of water
6. Plan a long-term healthy eating habit, forever healthy, beautiful and slim
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