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29 | O akville B eaver | T hursday,June 20,2019 insidehalton.com health By Sandra Gordon Little white lies aren't so bad when, say--your mother in law gives you an ugly sweater. But with your diet, honesty really is the best policy. That's because the small food fibs you tell yourself as in "I'll just cut off a tiny piece" from a batch of brown- ies can sabotage your diet goals. Do any of these other common self-deceptions sound familiar? You tell yourself: "I'm not losing weight because my metabolism is slow." my metabolism is slow." my metabolism is slow." Reality check: Your rest- ing metabolic rate--the rate you burn calories when say, you're glued to the TV--could be to blame for those stubborn pounds. But chances are, you're just eating more than you think and not exercising enough, says David Edelson, M.D, an obesity medicine physician. With any weight gain, behaviour is often a big component. Diet fix: Still, why not test your theory? You can get your metabolic rate checked at an obesity medicine physician's office (some upscale gyms offer it too) with an indirect calorimeter. This sim- ple test, which runs $50 to $100, measures the level of oxygen and carbon dioxide going in and out of your lungs to calculate your metabolic rate and determine your caloric output. An abnormal (slow) result could signal a thyroid problem or a sleep disorder. But those are rare. To budge the scale, you'll more than likely need to track calories with a food diary, get a good night's sleep and exercise more to build muscle--the engine that drives metabolism. Doing all of those things may raise your metabolic rate by 5 to 10 per cent, or an extra 100 calories per day. You tell yourself: "I can just eye-ball my portion sizes to gauge calories." sizes to gauge calories." sizes to gauge calories." Reality check: "Most of us aren't good at perceiving how much we eat," says Sandria Godwin, RD, PhD, professor of dietetics at Tennessee State University in Nashville. In fact, with Godwin's research in which subjects judged portion sizes just by looking at them, they under-portion sizes just by looking at them, they under-portion sizes just by looking at them, they under estimated amounts by an average of 23 per cent. Diet fix: If you're serious about controlling por-Diet fix: If you're serious about controlling por-Diet fix: If you're serious about controlling por tions, don't guesstimate. Weigh meat with a food scale (aim for 3 ounces per meal) and measure everything else with teaspoons, tablespoons and measuring cups for at least a week and track it all in a food diary. After that, you can just eyeball amounts. Return to weighing and measuring every few months, however, to tweak your portion-size perception. "Portions tend to get a little bigger and bigger over time," Godwin says. To outwit your ap- petite, use a 9 to 10 inch dinner plate so portions don't look too small and tempt you to go back for seconds. Of course, you can't exactly haul this equipment to restaurants so keep eating out to a minimum or just eat less of what you're given be- cause no matter how much you think you ate, it's probably more than that. 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Try the latest kybun styles now Jona Black WJona Black WMorcotMorcote Te Te Te Te Te Tininin WWWTenerTenerT o Grey W TAKE ME OUT TO THE BALL GAME! With the sun finally making an appearance we are all feeling very blessed to be living in a city as beautiful as Oakville. However, as we gear up for family time and vacations, the sad fact is that some of our neighbours struggle to provide the basic neccessities for their families. For them, KSM is an essential organization and we work hard to bring community partners together in an effan effan ef ort to help our neighbours in need. On July 11th we are hosting our 12th annual Mayor's Invitational Softball Tournament at Trafalgar Park, in support of KSM. We are excited to have Mattamy Homes and Trinison Management Corp. back as our Title Sponsors. The day will be filled with baseball, team building and fun in support of a worthy cause. All proceeds raised will fund essential programming and will help us make a difference for our neighbours in need. We are looking for a few more sponsors for the day - if you are a local businesses, please reach out to Heidi@kerrstreet.com if you would like to join us. KSM. 485 Kerr Street, Oakville. 905.845-7485. Charitable Reg. No. 897106845RR0001