Weight management Myths

"I eat very little, and I am always hungry, but I still gain weight. I feel like I will gain weight even if I eat only air."

Have you heard of this?

Yes, Some people feel like they gain weight no matter what—even when they eat very little. They’re always hungry, frustrated, and wondering what’s going on.

It’s not just about how much food you eat—it’s about how many calories are in that food. Still back to the law of thermodynamics

Some foods are small in size but packed with calories—like chocolate bars. Others, like spinach, take up a lot of space but have very few calories.

So even if you eat a little of such high calorie food, you might still be getting more calories than your body burns.

To lose weight, focus on foods that are low in calorie density but still fill you up—like fruits, veggies, and whole grains.

Here’s the guide for daily calorie intake:

For normal female , to maintain our weight, daily calories intake should be kept at around 1800 calories , and male is 2200 calories, anything more than that, the person is putting on weight, anything less than that daily, start to lose weight.

Lets look at some example of foods , with high calories .

Here's the reference of CALORIE TABLE 

Mooncake 975 calories. Meat dumpling 770 calories 

Milkshake 1600 calories (already close to 1 day calorie intake for female). Frappucino 410 calories 

Food with low calories, Less oily, like skinless chicken only 120 calories. Fruits and vegetables generally low in calories .

Here's a list of number of calories burnt during 1 hour exercise

Exercising is important — but let’s look at it from the perspective of burning calories.

For example, 1 hour of jogging burns around 350 calories, and 1 hour of yoga burns about 200 calories.

Now compare that to a single serving of French fries, which can easily contain 510 calories or more!

So if your goal is weight control, sometimes it’s actually easier to skip the fries than to spend an hour exercising to burn them off.

That doesn’t mean exercise isn’t important — it’s vital for circulation, muscle tone, mood, and long-term health.
But when it comes to managing weight, what we eat plays a far bigger role than what we burn.”

So after understanding the real truth of many of myths behind about losing weight, how to achieve a real, sustainable weight loss?

It is about understanding how your body works — and these three areas are key:

⚖️ 1. Calorie Management

🔥 2. Higher Metabolic Rate

🌿 3. Healthy Gut

.lets look into each of these 

Take this example:

For a 30-year-old woman with a mostly sedentary lifestyle, the body needs about 1,800 calories a day just to maintain her current weight.

So what happens when this balance shifts?

• If she consistently eats more than 1,800 calories, her body stores the extra as fat — leading to weight gain.
• If she eats less than 1,800 calories, her body starts to burn stored fat for energy — leading to weight loss.

Sounds simple, right? But here’s the catch — not all calories are created equal.

A 500-calorie burger and 500 calories of vegetables or whole grains behave very differently inside the body.

One clogs and inflames; the other nourishes and supports metabolism.

So calorie management isn’t just about eating less — it’s about eating right.

Choosing nutrient-rich foods helps your body feel full, balance hormones, and maintain steady energy levels — which makes weight loss sustainable, not stressful.

Weight loss besides than calorie counting, its also about burning more.

And what helps you burn more, even when you’re not exercising?
👉 Your muscles.

weight loss besides than calorie counting, its also about burning more.

And what helps you burn more, even when you’re not exercising?

👉 Your muscles.

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This isn’t just about convenience—it’s about correct health knowledge made accessible. It’s about choosing foods that protect, energize, and empower. 

Let’s keep learning, keep growing, and keep sharing. Because when we pass on correct health knowledge, we don’t just change one life—we create ripple effects that uplift entire communities.

If you want to understand further about healthy weight loss, welcome to contacft me at +65-9090 9942. Thank you =)

Best Regards ,

Mei Hwa