Fitness Newsletter                                November 1, 2005

In this issue:

• Five Diet Myths Exposed...
• Three Ways to Beat a Binge
• Health Briefs
• Fitness Quiz
  

Five Diet Myths Exposed. . .

Some tips are helpful for weight loss, but some are just plain misleading. Check out the fact and fiction of these popular dieting tips.

1. Fiction: Skipping breakfast and other meals leads to weight loss.
   
   Fact: Erratic eating habits disrupt normal metabolic functions. When you don't eat for a long period (that's hours, not days) your body thinks it's starving and begins to slow down to conserve energy for future use. The end result is that you become a fat storing machine. In order to lose weight and keep it off, you need to be a fat burning machine. It's essential that you begin your day by eating a healthy breakfast and then eating frequent, smaller meals throughout the day to keep your metabolism fired up.
   
   
2. Fiction: Liquids like juice, soda, and milk don't really count.
   
   Fact: Water is the only truly calorie-free drink that exists, and it's good for you, so drink up. Black tea and black coffee are also very low in calories, but as soon as you start adding sugar, milk, and creamers, they quickly become cupfuls of calories. Orange juice, milk, and soda also have significant caloric values. If you are trying to lose weight, don't forget to count what you drink, as well as what you eat.
   
   
3. Fiction: Carbohydrates make you fat.
   
   Fact: Cutting out carbohydrates can mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balanced diet, especially those from fruits, vegetables and whole grains. It's the calories that make the difference to your waistline, not the carbs. If you're considering a low-carb diet for weight loss, remember to count your calories and make sure you get enough nutrients.
   
   
4. Fiction: Eating extra protein will increase muscle growth.
   
   Fact: While protein is essential for keeping your body healthy and does play an vital role in building and maintaining muscle, overeating protein will lead to fat storage. The best way to build muscle is to do regular strength training and have a healthy caloric intake. Your body needs a good balance of protein, carbohydrates and fats.
   
   
5. Fiction: You should never indulge if you're trying to lose weight.
   
   Fact: People who forbid themselves from having even a tiny piece of their favorite treat often find that they don't have much success with their weight loss plans. Telling yourself that you can't have something is a sure way to make yourself really want it and often leads to bingeing. A better approach is to allow yourself a treat from time to time. However, enjoy your treats occasionally, not everyday. Account for them in your daily food diary and if necessary, do a little extra exercise to burn off the added calories.
   

Three Ways to Beat a Binge

One binge can destroy a whole week's worth of effective weight control. However, when you're on the verge of a binge, it's hard to stop. Here are three strategies that can help bring you to a halt in the heat of a bingeing moment.

1. Mindfulness. Next time you're about to binge, stop for a couple of minutes and ask yourself these three key questions: Why am I bingeing? How will it affect me tomorrow? For what purpose am I using the food? Be mindful of your eating habits. Use a food journal if you have to.
   
   
2. Have a diversion plan. You can't binge when you're busy doing something else. Have a few positive diversions ready for when the urge to overeat hits. Every time you feel you're about to binge eat, respond with a planned alternative behavior. Although it will be hard to follow this diversion through at first, it will work. Good ideas for diversions: exercising, calling a friend or family member, taking a bubble bath, going for a walk, watching one of your favorite movies, cleaning out a drawer or closet, doing a puzzle or reading a book.
   
   
3. Count calories. Next time you're feeling the urge to binge, lay out all the food you think you want to eat. Then add up the calories and fat in every item. Calculate your grand total and then decide whether or not you still want to binge. When the food that's supposed to make you feel better is transformed before your eyes into thousands of calories and piles of fat it can really make you think twice!
   
   

Fitness Quiz

Test your fitness knowledge. - Lack of sleep can make you fat . True or False.

Missing out on sleep can make you fat, while getting enough sleep can prevent obesity. According to a recent study, losing sleep can make you hungry, lessen your will to exercise and ultimately, lead to a heavier you. (True)