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Not everything you hear about losing weight is true. Let’s set the record straight with science.

There’s no shortage of weight loss advice out there — but not all of it is grounded in science. From social media trends to fad diets, it’s easy to get caught in a cycle of confusion, frustration, and stalled progress.

Let’s learn the facts with Sunway Medical Centre Velocity’s Dietitian — Yu Fei, and discover how small, informed choices can lead to lasting change.

1. All Calories Are Equal?

Myth! It’s true that weight loss depends on a calorie deficit, but not all calories affect your body the same way. Calories from nutrient-poor foods— such as sugary drinks, candies, and fast food—provide energy but lack vitamins, minerals, and fibre. These "empty calories" can cause blood sugar spikes and crashes, increasing hunger and cravings. In contrast, calories from nutrient-dense foods like vegetables, whole grains, lean proteins, and healthy fats offer essential nutrients that support metabolism, muscle repair, and satiety. Eating nutrient-rich foods can help you feel fuller longer, making it easier to stick to your calorie goals without feeling deprived.

What to do instead: Prioritise whole, minimally processed foods that nourish your body, improve energy, and support sustainable weight loss.

2. The Lower the Calories, the Faster the Weight Loss ?

Myth! Severely cutting calories might seem like a shortcut, but it often backfires. When your body senses a significant energy deficit, it can enter “starvation mode,” slowing your metabolism to conserve energy. This means you burn fewer calories at rest, making further weight loss more difficult. Additionally, if calories are too low, your body may break down muscle tissue for fuel, reducing your lean muscle mass. Since muscle burns more calories than fat, losing muscle further lowers your metabolic rate. Extreme calorie restriction also risks nutrient deficiencies, low energy, poor mood, and intense hunger, increasing the likelihood of binge eating or giving up.

What to do instead: Aim for a moderate calorie deficit—typically 500-750kcal lower than your usual intake—that allows gradual weight loss while preserving muscle and maintaining overall health. If you want to go for a very-low-calorie diet, do check with your dietitian for the correct and safe way to do it.

3. Carbs Are the Enemy?

Myth! Not all carbohydrates are equal. Simple carbs found in sugary drinks, white bread, and sweets are quickly digested and can cause rapid spikes and drops in blood sugar, leading to increased hunger and fat storage. Conversely, complex carbohydrates in whole grains, legumes, fruits, and vegetables digest more slowly, provide sustained energy, and contain fibre that promotes fullness and supports digestive health. Cutting out all carbs isn’t necessary and can reduce fibre intake and energy availability, especially for those active in sports or exercise.

What to do instead: Focus on including complex carbs as part of a balanced diet alongside proteins and healthy fats, and limit refined carbs and added sugars.

4. Stop Eating Fat As It Makes You Fat

Myth! Dietary fat is calorie-dense (9 kcal/g) but plays many vital roles in the body, including hormone production, nutrient absorption (especially fat-soluble vitamins A, D, E, and K), and cell membrane integrity. Avoiding fats completely can impair these functions and reduce satiety, making it harder to control hunger. Instead, focus on healthy fats such as those from avocados, nuts, seeds, olive oil, and fatty fish, which have been shown to support heart health and weight management. Be cautious of trans fats (found in some processed foods) and excessive saturated fats, which can contribute to inflammation and weight gain.

What to do instead: Include low to moderate amounts of healthy fats daily for balance and satiety.

5. Weight Gain Is Inevitable With Age

Myth! Age-related weight gain is not guaranteed. Metabolic rate does decline slightly with age, but lifestyle factors like physical activity, diet, and muscle mass are much more influential. Losing muscle mass (sarcopenia) reduces resting energy expenditure, making weight gain more likely if diet and activity are not adjusted. Hormonal changes can affect appetite and fat distribution but can be managed with the right approach.

What to do instead: Incorporate regular physical activity, especially resistance training to maintain muscle mass, and focus on nutrient-dense foods while managing portion sizes to maintain a healthy weight as you age.

6. Weight Loss Is a Linear Process

Myth! Weight loss is often a bumpy road with ups and downs. Factors like muscle gain, water retention, hormonal fluctuations, and digestion can cause short-term changes on the scale that don’t reflect fat loss. Plateaus are normal as your body adapts to changes. Focusing only on the scale can be discouraging and miss the bigger picture of health improvements.

What to do instead: Track progress using multiple methods—measurements, photos, how clothes fit—and focus on developing sustainable habits rather than quick fixes. Patience is key.

Final Thoughts

There’s no magic fix — just better understanding. By learning what actually works, you can stop chasing shortcuts and start building sustainable habits.

If you’re unsure where to begin, consider scheduling a health screening to better understand your overall wellness. And when in doubt? Talk to a dietitian. Personalised nutrition advice can help you break through confusion and make progress that lasts.

Learn more about our Dietetics & Nutrition Services