A Reflection of Good Health

Take a close look in the mirror and see your true self.

It may sound cheesy, like something reserved for a Hallmark card, but recent research shows that these words of wisdom may actually help women feel better about themselves. The study, courtesy of The International Journal of Eating Disorders, discovered a therapy known as "mirror exposure." It could ease many of the negative thoughts and behaviors that women with body image problems experience, those serious enough to put them at risk of developing an eating disorder.

Unfortunately, individuals typically use mirrors to check for perceived flaws - merely reinforcing their already dire views of their appearance. The motivation behind mirror exposure is to reverse this line of thinking. It allows women to realistically look at their own bodies in objective terms, altering the automatic, negative judgments that would normally arise in individuals with low self-esteem.

In one main element of the learning process, women look at themselves in the mirror and describe their bodies in non-judgmental, albeit honest, ways. Therefore, instead of looking at herself and saying, "I have a big belly," a woman might note that her lower abdomen is rounder than her upper abdomen, explained lead study author Dr. Sherrie S. Delinsky of Massachusetts General Hospital in Boston.

The goal is to help women let go of their constant self-criticism and learn how to better respond to distressing thoughts about their bodies, Delinsky said.

Testing the Study

To test the effectiveness of mirror exposure, she and colleague Dr. G. Terence Wilson followed 45 women between the ages of 17 and 31 who had body image disturbance, defined as extreme concerns about weight and shape that affected their feelings of self-worth.

The women were divided into two groups:

Received three sessions of mirror-exposure therapy
Served as a comparison group, discussing body-image issues with a therapist only.

Women in the mirror-exposure group stood in front of a three-way mirror and were asked to describe themselves to a therapist using objective, realistic terms rather than criticisms.

The women were directed to focus on their entire body -- outlining areas they liked as well as ones they disliked, Delinsky told Reuters Health. They were also given homework assignments designed to limit any routine visits to the bathroom scale or to the mirror for a "check."

After one month, women in the mirror-exposure group showed a general improvement in body image concerns, self-esteem, dieting and depression. The improvements were greater than those in the comparison group.

Though this study focused on women with body image disturbance, Delinsky said she believes mirror-exposure therapy could help treat women who already have an eating disorder. She is currently studying whether the therapy is effective for women with anorexia, bulimia or both.

Body image disturbance is so common, Delinsky pointed out, especially among young women, that it's termed "normative discontent," and will often go unrecognized and ignored unless a woman develops an eating disorder. The aim of this study, therefore, is to address the issue before it spirals that far out of control.

-- Matthew Richenthal

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.