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:
要减轻体重可能会很难，这并非因为那些错误观念听起来如同真理一般，而是因为它们确确实实对你不利。其中普遍的错误说法就有：
1. Desserts are forbidden.
1.禁吃甜食
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.
事实是，在你的日常饮食中，任何一种食物都有它存在的空间，尤其是那些你最喜欢的食物——只要你控制你的总热量摄入量（和碳水化合物的克数，假如你去计录的话）。克制自己不去吃你喜欢的食物可能会导致暴食行为，最终你会感觉沮丧。
2. You have to lose a lot of weight to make a difference.
2.为了改变形象必须减下大量体重
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.
理想的体重，你愈能接近愈好，可是往小里说，从减肥计划开始持之以恒的改善活动才会对你的健康带来最大的影响。研究表明，体重仅减轻5-10英镑就能把胰岛素抵抗改善到足以让某些患有2型糖尿病的人放弃药物治疗或者注射。
3. What you eat matters more than how much.
3.吃什么比吃多少更重要
Both matter, but recent research finds that the number of calories in your foodis 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.
两者都有关系，不过最近的研究发现，你摄入的食物含卡路里的多少比卡路里的来源重要得多。例如：一个百吉饼似乎比一个油炸圈饼更益健康，但密实的百吉饼却有六片面包那么多的卡路里含量。只要你没有从其他食物中摄入太多的脂肪，那吃油炸圈饼就不会错。
4. you work out, you can eat whatever you want.
4.一旦消耗，就可以想吃啥就吃啥
That's robbing Peter to pay Paul. You can't lose weight if you reduce calories in one way but increase them in another.
那无异于拆东墙补西墙。如果你一边降低卡路里的摄入，另一边却又增加卡路里的摄入，那么你将无法降下体重。
5. Skipping meals makes you lose weight fast.
5.不吃饭可以快速减重
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.
实际上研究显示，不吃早餐的人往往比吃早餐的人更重一些。不吃早餐会让你晚些时候吃得过多。如果你患有糖尿病，要保持血糖水平稳定，减少低血糖风险，全天保持稳定摄入小分量的食物就很重要了。
6. Starches are fattening.
6.淀粉质食品会增肥
If you are insulin resistant, your body may find it easier to convert carbohydrate calories to fat than to burn it asenergy, but the fact remains that starches (and other carbohydrates) are less dense in calories 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.
如果你属抗胰岛素型糖尿病人，你的身体可能会感觉到，碳水化合物转化成脂肪比其作为能量消耗掉更容易，但事实依旧是，淀粉质食品（和其他糖类食品）的卡路里含量并不比其他种类食物卡路里的含量多。主要争论点就在卡路里，因此，假若你吃下带脂肪的淀粉类食物——例如酸奶油和烤土豆上涂的奶油之类——或者你大量进食，卡路里储量就会增加。
7. You should never eat fast food.
7.杜绝快餐
Never say never. Fast food can be worked into your meal plan if you choosewell. 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.
切莫说杜绝。如若你选择得好，快餐可以进入你的用餐计划。选择烧烤食品，勿吃煎炸食物，避开或者刮掉像蛋黄酱一类的高脂肪调味品，与人共享法式炸薯条，都可以使热量摄入量下降。
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