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Feature Articles: Weight Control Weight Control MythsSusan Mills-Gray, Nutrition Specialist, Cass
County,
We’ve all heard those quick little tips, like fill up on water before you go to a party or use sugar-free foods to save calories. Do these promoted tips really work or are they simply myths? |
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Fill up on water before a big party.
Water satisfies thirst, not hunger. While water may fill the
stomach, you’ll still feel hungry. Instead of water, try
drinking a thicker drink, like a vegetable cocktail (V-8 juice)
or milk-based beverage to help fill you up quicker. Another tip
is to eat a broth-based soup before starting other foods.
One drink won’t hurt.
Alcohol and the holidays go together at many holiday
celebrations. Alcohol is empty calories that is calories with no
nutrients. Alcohol is calorie rich, and to make it worse,
alcohol lowers your healthy inhibitions encouraging people to
eat more when drinking.
Using fat-free and sugar-free foods lets me eat all I
want.
Fat-free and sugar-free doesn’t mean calorie-free, check
nutrition labels carefully -- these products don’t give you a
license to eat more! Remember that you’re trying to save
calories, so overeating reduced calorie products can create
pounds of weight also.
I’ll skip breakfast and lunch so I can eat at the party.
Skipping meals slows the metabolism, which can lead to weight
gain. Also, skipping meals may make you so hungry that you
overeat at the party!
Don’t eat after 8:00 at night. While it’s normal that
the metabolism slows during the early morning hours while you
sleep, when you eat is not as critical as the quality and amount
of food you choose. Eating later at night is not always a good
idea because we tend to choose munchies that are high calorie
and leads to mindless-nibbling. It’s also very easy to get into
the night snacking habit.
I’m addicted to chocolate! While chocolate may contain
a psychoactive ingredient, there is an extremely low level –
certainly not enough to create an addiction. What we do crave is
the sensory experience we get with chocolate. We desire the
flavor and smell of chocolate. Eating any good-tasting food can
create a desire to repeat the experience.
I eat less at parties because I have lots of people to
visit with.
Adults do what they see at holiday parties…eat! We tend to eat
50% more food when eating with friends! Focus on how much you’ve
eaten and have those lively conversations in a room that doesn’t
have food.
Exercise makes me hungry. Physical activity actually regulates your feeling of fullness and hunger. Exercise should suppress appetite and retain muscle mass; and muscle burns calories. So during the holiday season, make sure you keep walking and strength training.
Last update: Monday, August 07, 2006
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