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A recent report in the Archives of Internal Medicine shows that calorie-restrictive dieters lose bone mass when weight-bearing aerobic exercise isn’t part of their program. This puts dieters at greater risk for osteoporosis and spine, hip and leg fractures.

Just more proof that exercise critical to any weight-loss plan, says Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories(HarperCollins, 2005). Rolls says the problem with extreme diets is that, in the long term, “cutting out or drastically restricting foods simply is not sustainable.”

You can, however, indulge in delicious and satisfying fare without gaining weight, Rolls says. How? Substitute lowfat versions of your favorite dressings or sauces. (Go to vivmag.com/caloriegame to see how your calories can add up!)