Common myths in Singapore about weight loss

Updated on 6 May, 2026

The abundance of online information about weight loss, fat loss, and dieting can be confusing.

Dubious articles with titles like "500 Calorie Daily Diets" and "Lose 10kg in a Week" certainly do not help the cause.

It can be daunting, and to the uninitiated, all the information may cause confusion.

Here are some common misconceptions about weight loss that you should be aware of!

To help sift through weight loss facts from myths, read what Dr Ivan Puah, a Sports Medicine graduate diploma holder and an accredited liposuction doctor in Singapore, advises.

Myth: Weight loss is a simple linear process

Weight loss is not a straight-up process. You will hit plateaus during your weight loss journey – it's common ^[1].

In fact, your body weight may even actually fluctuate up and down a few kilos.

This is caused by water retention or days when your digestive system is carrying more food.

For women, water retention is more pronounced during the menstrual cycle.

When it happens, don't panic and jump on a crash diet. As long as the overall progress shows that you're losing weight, you will achieve your end goal.

When it comes to weight loss, patience will reap the rewards.

Myth: Supplements are effective for weight loss

Despite what has been purported, there is no magic pill for weight loss.

Most success stories are more placebo effect ^[2], because when people want something to work and believe wholeheartedly in it, chances are it will.

But they tend to overlook the changes they make that are actually the reason behind the success. These include fad-like diet food fads!

The bottom line is you don't need a supplement to entice you by claiming its efficacy increases when you engage in healthy physical activities – just get off your behind and start exercising.

However, HSA- and MOH-approved GLP-1 weight loss medications are scientifically proven to aid weight loss, especially when combined with a calorie-deficient diet and a regular exercise regimen ^[6].

Starting your weight loss journey with GLP-1 medications under close doctor supervision is essential for sustainability and patient safety.

Myth: GLP-1 weight loss medications will cause you to look old

GLP-1 Medications work by slowing down digestion, which creates a feeling of fullness.

However, GLP-1 abuse for weight loss globally has led to a range of side effects, such as sagging skin and a hollow appearance.

If you were to follow your doctor-led weight loss programme instructions to the T, resulting in a gaunt appearance, it is highly unlikely.

Myth: Moving more & eating less helps you lose weight faster?

This is a misconception that is not only untrue but can cause grave consequences.

Your body needs energy, especially during high-intensity physical activities such as exercise ^[3].

You need to eat to fuel your body. Yes, fat loss is about getting more calories out than in, but it does not mean that you should drastically reduce your intake.

The best way to understand this is to understand your body's needs, and to do so, get proper, qualified advice.

Myth: Cutting carbs results in successful weight loss

Not all carbs are bad; however, refined ones (such as refined grains and sugar) have been linked to weight gain ^[4].

Carbs contain glucose, which is the body's primary energy source, and we all know the body needs energy to function.

You don't have to eliminate carbs from your diet; switch to a low-carb diet instead.

Myth: All fats are bad

There are bad and good fats. Most of the time, only the bad ones are highlighted, and we tend to generalise that all fats are bad.

Sources of good fat include vegetables, seeds, nuts and fish. Categorised into monounsaturated and polyunsaturated fats, these fats are essentially good for you (in moderation, of course!).

Good fats can help reduce the risk of health issues like diabetes and even help reduce belly fat ^[5].

Myth: Counting Calories Is The Main Thing To Do For Weight Loss

Dr Ivan Puah shares that a one-size-fits-all solution for weight loss doesn't exist.

"I adopt a fact-based and science-based system so patients can achieve results safely and effectively. Dietary changes or medical intervention alone are not enough for successful weight loss. You also need to incorporate exercise. I recommend at least 2.5 to 6 hours of moderate activity per week, with resistance training at least twice weekly."

Studies have shown that exercise alone rarely results in more than 3% weight loss, whereas diet and exercise can achieve 5% to 15% weight loss ^[7].

Losing weight is a journey, and there are no shortcuts to achieving and maintaining a healthy weight. So know your facts and persevere because the end result is worth it.

Reference

1. Musharbash, R., Elsahoryi, N., Awies, M. R., & Haddad, A. (2025). Overcoming Weight Loss Plateaus: Evidence-Based Nutritional and Behavioral Strategies—A Narrative Review. Journal of Food Innovation, Nutrition, and Environmental Sciences, 2(2), 81-97.
2. Tippens, K. M., Purnell, J. Q., Gregory, W. L., Connelly, E., Hanes, D., Oken, B., & Calabrese, C. (2014). Expectancy, self-efficacy, and placebo effect of a sham supplement for weight loss in obese adults. Journal of Evidence-Based Complementary & Alternative Medicine, 19(3), 181-188.
3. Deck, K. M., Haney, B., Fitzpatrick, C. F., Phillips, S. J., & Tiso, S. M. (2014). Prescription for obesity: eat less and move more. Is it really that simple. Open J Nurs, 4(09), 656-662.
4. Kushner, R. F. (2005). Low‐Carbohydrate Diets, Con: The Mythical Phoenix or Credible Science?. Nutrition in clinical practice, 20(1), 13-16.
5. Banik, S., & Hossain, M. (2014). A comparative overview on good fats and bad fats: Guide to control healthy body. Int. J. Health Sci, 2, 41-44.
6. Barana, L., De Fano, M., Cavallo, M., Manco, M., Prete, D., Fanelli, C. G., ... & Pippi, R. (2025). Nutrition and Physical Activity in Optimizing Weight Loss and Lean Mass Preservation in the Incretin-Based Medications Era: A Narrative Review. Nutrients, 18(1), 131.
7. Foster-Schubert KE, Alfano CM, Duggan CR, Xiao L, Campbell KL, Kong A, Bain CE, Wang CY, Blackburn GL, McTiernan A. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese postmenopausal women. Obesity (Silver Spring). 2012 Aug;20(8):1628-38. doi: 10.1038/oby.2011.76. Epub 2011 Apr 14. PMID: 21494229; PMCID: PMC3406229.