The Press-Dispatch
Issue link: https://www.ifoldsflip.com/i/234948
The Press-Dispatch Seven myths about fat Body fat is often considered the enemy for those looking to get fit. People will try many types of diets and exercise in an effort to rid their bodies of excess fat, and such regimens produce varying degrees of success. Part of what makes fat so confounding is the misconceptions surrounding this natural component of anatomy. By separating the myths from the facts, men and women might find their efforts to banish body fat that much more successful. Myth #1: Body fat is only under the surface of the skin. While body fat near the surface of the skin, which is known as subcutaneous fat, may be most noticeable, body fat is actually accumulated throughout the body. Organs can accumulate fat, and this internal fat, known as visceral fat, can wrap around the heart and marble muscle. According to Dr. David Haslam, clinical director of the National Obesity Forum, visceral fat can be toxic and unhealthy. When people begin to exercise, they burn away this visceral fat and the results are often noticeable shortly after an exercise regimen begins. Myth #2: Muscle turns to fat without exercise. Muscle and fat are two separate entities, and one cannot become the other. People will gain weight after they stop exercising because fat will begin to accumulate more readily because it isn't being burned. Fat may mask muscles that were once there and are no longer as pronounced. However, the muscles will not turn to fat. Upon returning to regular exercise, a person can regain his or her physique. Myth #3: Body fat develops from eating fatty foods. Fat in food will not necessarily turn to fat on the body. That piece of bacon will no more turn into a spare tire around your midsection than would a banana. Fat is formed from excess calories. When the body takes in more calories than it uses for energy, that excess is stored as fat reserves. Whether calories come from a lean protein or fatty gristle, if the calories are all used up they will not turn into fat. Myth #4: Starving oneself will burn fat. Depriving the body of calories may initially force it to burn body fat stores. However, if the calorie restriction is so marked, the body may actually go into "starvation mode," where it breaks down fats more slowly. Also, when food is reintroduced, the body may store more fat in anticipation of future deprivation. This can cause a person to gain more weight and body fat than if he or she had just Did you know? Cardiac arrest is the abrupt loss of heart function in a person who may or may not have diagnosed heart disease. Though often mistaken as the same thing as a heart attack, cardiac arrest is not the same. Heart attacks can cause cardiac arrest and even lead to death, but the cause of heart attack and cardiac arrest are different. According to the American Heart Association, heart attacks are caused by a blockage that stops blood from flowing to the heart. Though heart muscle tissue dies because of this lack of blood supply, heart attacks do not always result in death. Cardiac arrest is caused by an electrical malfunction of the heart, which suddenly stops working properly. This can be arrhythmia, a condition that occurs when the heart beats irregularly or abnormally. Once the heart has stopped during cardiac arrest, death can occur within minutes. However, cardiopulmonary resuscitation, or CPR, can reverse cardiac arrest. A defibrillator will be used to shock the heart, whichcan restore the it to a normal rhythm in just a few minutes. Because cardiac arrest is so sudden and strikes without warning, it's imperative that men and women who are with someone they believe is in cardiac arrest take action immediately. adhered to a moderate diet all along. Myth #5: A person can lose body fat from just one area. There are a number of exercises purported to burn fat from a specific area of the body. For example, doing hundreds of crunches will banish belly fat. However, fat will not diminish in just one spot from targeted exercise. The body burns fat evenly so that one portion is not depleted more than another, resulting in an area of the body that is not naturally insulated by fat. Therefore, a diet and exercise plan will produce gradual shedding of body fat all over the body. Yet, the appearance of diminished fat may be visible in particular areas more so than others. Myth #6: Fat modulates body temperature. Scientists used to believe that body fat was instrumental in regulating body temperature. New information suggests that it is actually muscle that helps regulate body temperature, although it is not entirely understood why. According to a report published in Nature Medicine, muscle protein called scarlopin is believed to help regulate body temperature. Muscle contractions also help to generate heat. Myth #7: Fat weighs less than muscle.Muscle and fat weigh the same. A pound of bricks will weigh the same as a pound of cotton. Muscle is more dense than fat, so if a person is exercising and building muscle while shedding fat, he or she may not notice a big change in weight. Body fat is often shrouded in mystery, but understanding the science behind body fat can make shedding it that much easier. Wednesday, January 1, 2014 C-5 How to eat healthy when dining out Trying to lose weight or alter your diet? Many people are in the same boat. Though it's easy to control your diet when eating at home, men and women hoping to shed a few extra pounds may need to take a more careful approach when dining out at a restaurant or enjoying a meal at the house of a friend or family member. The following tips can help men and women eat healthy even when they are enjoying meals away from home. • Don't skip meals. Skipping meals, especially breakfast, in anticipation of eating larger meals later on is a recipe for disaster. Research has shown that people who eat a healthy breakfast tend to consume fewer calories over the course of a typical day than those who skip breakfast. • Have a pre-meal before dining out. Don't attend gatherings on an empty stomach. Snack on fruits or vegetables before heading out the door to avoid overeating later on. • Drink lots of water. Sipping on a glass of cold water when dining out can keep you feeling full while preventing the dehydration that comes from eating too many high-sugar, high-salt goodies. In fact, symptoms of dehydration mimic those of hunger, meaning you might be eating more when your body really just needs more water. • Practice portion control. It's nice to dig in to your favorite treats. However, indulging at the dinner table can lead to weight gain. Many people find that they can still enjoy their favorite foods without gaining weight as long as they eat smaller portions and resist the temptation to eat until they feel the need to unbuckle their belts. • Use smaller plates. The bigger the plate you are eating from, the more food you are likely to eat. Use smaller plates at the buffet line so you aren't piling too much food on your plate. An empty plate can instill a sense of fullness whether that plate is large or small. • Give your body time to realize how much you have eaten. The stomach needs about 20 minutes to tell the brain that it's feeling full. But when food is eaten too fast, you may have already overindulged by the time the stomach sends its fullness signal to the brain. Fill up your plate, eat slowly and then put the brakes on for a while so that your stomach has adequate time to let the brain know you have eaten enough. • Order the right sides. When choosing side dishes, opt for healthy, low-calorie and high-fiber vegetables instead of sides that are high in fat, sugar or sodium. Healthy sides will make you feel full without packing on the pounds. Have a pre-meal before dining out. Don't attend gatherings on an empty stomach. Snack on fruits or vegetables before heading out the door to avoid overeating later on. Enhancing Lives Through Innovative Healthcare™ From recovery care and wellness to management of long-term health conditions, Golden LivingCenter Petersburg offers a full spectrum of innovative programs and services, provided by compassionate, dedicated staff. These include 24-hour skilled nursing care, short-term rehabilitation, private rehab to "Home Suites" and provides both inpatient and outpatient therapy services. For a tour or more information, please contact us. Golden LivingCenter - Petersburg 309 West Pike Avenue Petersburg, IN 47567 (812) 354-8833 www.GoldenLivingCenters.com/Petersburg This facility welcomes all persons in need of its services and does not discriminate on the basis of age, disability, race, color, national origin, ancestry, religion, gender, sexual orientation or source of payment. GLC-09973-12 N293