"The Calorie Myth" Makes You Gain Weight: Discard 5 Misconceptions for Eating Without Regaining Weight - Pitfalls of Calorie Counting

Introduction: Lost Weight, Gained Back. The Reason Lies in "Myths"

“You lose weight if you move as much as you eat.” This mantra is simple and appealing. However, reality is more complex.The quality of food, gut environment, hormones, muscle mass, and sleep all intertwine, and the body's response to the same calories varies from person to person. Major medical and academic institutions and experts are beginning to point out that we should reconsider the "use" of calorie counting. The keywords are “calorie awareness” and individuality. Harvard HealthThe University of Sydney

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Myth 1: "1kcal is the Same for Everything"

Reality: 100kcal of sugar water and 100kcal of nuts differ in satiety, blood sugar response, and insulin secretion, and they can even change appetite and intake the next day. Short-term weight responds to total calories, but long-term continuation is determined by "where the calories come from." Refined sugars and ultra-processed foods are more likely to induce overeating even with the same calories. "Choose" before "counting.". TIMEHarvard Health

Practical Tips

• Fill half of your plate with protein + dietary fiber (prioritize satiety).

• Calories in beverages are "invisible weight gain devices." Replace with unsweetened drinks or water. TIME
  
  

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Myth 2: "The Same Calorie Method Works for Everyone"

Reality: Metabolism doesn't "stop" automatically with age, but decreased muscle mass and changes in daily activity levels cause the foundation of consumption to vary individually. It's not uncommon for the same intake to yield different results. That's why maintaining the foundation of a "burning body" with strength training and adequate protein is the shortcut. CTVNews

Practical Tips

• Engage in resistance training 2-3 times a week + NEAT (frequent walking, stairs).

• Monitor not just weight but also waist, body fat percentage, and grip strength.
  
  
  

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Myth 3: "Smartwatch Calorie Expenditure is Accurate"

Reality: There is an error in the estimated calorie expenditure of wearables. **“Numbers are reference values” to grasp trends, and on the dietary side, it's more realistic to stick to "rough awareness"**. The more precisely you cut intake, the more stressful and unsustainable it becomes. Harvard Health

Practical Tips

• Use devices for **"relative comparison"** (did you move more than yesterday).

• Set rules for "reward meals" in terms of frequency and quantity (e.g., 2 times a week × 300kcal).
  
  
  

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Myth 4: "1200kcal is the Golden Rule"

Reality: Extremely low-calorie diets can easily lead to reduced satiety, decreased metabolism, and rebound. Even if short-term weight loss is achieved, long-term maintenance is difficult. Public institutions are also steering towards "understanding the necessary amount rather than 'counting' calories, and choosing high-quality meals." TIMEHarvard Health

Practical Tips

• Start with a guideline of weight × 30 ± α kcal and fine-tune based on **subjective satisfaction (satiety, energy, sleep)**.

• Aim for 1.6–2.2g of protein per kg of body weight (depending on activity level).
  
  
  

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Myth 5: "Success Equals the Number on the Scale"

Reality: Weight fluctuates daily due to water and glycogen. "Weekly and monthly averages" and "behavior KPIs" (sleep time, steps, strength training frequency) are more effective for maintenance. The most important indicator is whether sustainable behaviors are being accumulated. Harvard Health

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The "On-the-Ground" Feel of Social Media: Opinions are Polarized, the Solution Lies in the Middle

• Proponents (CICO Practitioners): Many success stories are shared, such as "lost 25kg through calorie counting. The most effective tool." The benefits of **"numbers visualizing actions"** are prominently discussed. Reddit

• Skeptics: There is strong opposition to the psychological cost, with comments like "calculation is stressful," "1200kcal is unrealistic," and "I want to eat intuitively." Verywell HealthReddit

• Trends in the Professional and Coaching Community: Messages vary based on different stances, such as "focus on the quality of food and behavior design rather than 'counting,'" and the importance of discipline without using "balance" as an excuse. X (formerly Twitter)

In Summary: It's not a binary choice of "to count or not to count," but rather,

1. prioritize quality (reduce refined sugars and ultra-processed foods, increase protein and dietary fiber),

2. preserve muscle mass (resistance training + adequate protein),

3. use numbers "roughly" with the assumption of error (only look at trends),

4. KPI-ize sleep, stress, and habits, which form the foundation of a "body that doesn't revert."
   
   
   
   

7 Practical Frameworks (Preservation Version)

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1. Plate Design

   : PFC ratio should be high in P + dietary fiber (vegetables, beans, whole grains) to prioritize satiety.

2. Morning "Behavior KPI"

   : Decide the day's step goal and bedtime first.

3. Optimize Eating Environment

   : Remove "trigger foods" with high edibility from sight.

4. Weekly Review

   : Evaluate with weekly average weight + behavior KPIs.

5. Build Metabolic Foundation

   : Engage large muscle groups (squats, hinges, presses, rows) 2-3 times a week.

   Rule-Based "Special Meals"
: Continuity comes from enjoying within the rules.

6. Break Through Stagnation
: First review
7. protein, dietary fiber, and sleep

   → then activity level → finally fine-tune calorie intake.

Reference Articles

Can't Keep the Weight Off? The Five Calorie Counting Myths Holding You Back