Archive for October 3rd, 2009
The Athlete’s Guide to Losing Weight that We Can Follow
The only way to lose weight is to consume fewer calories than the body expends. Athletes desiring weight loss, need to learn how to apply this concept, while maintaining the energy levels required for training. But, before a weight loss diet is attempted, the athlete should have a body fat analysis done to assess weight loss needs and set reasonable goals. Some athletes may have a high proportion of muscle (which weighs more than fat) compared to fat, in which case weight loss may impair performance.
Follow these tips for healthy weight loss:
1. A gradual weight loss of 1-2 pounds a week allows for weight loss without irritability, fatigue and weakness.
2. Choose a variety of foods from all of the food groups in the Food Pyramid.
3. Don’t skip meals. Food intake at regular intervals, three or more times a day, is necessary to fuel the body. Also, waiting until you’re “starved” to eat can lead to binge eating.
4. Eat smaller food portions. Decreasing your portion sizes will help cut caloric intake.
5. Drink plenty of water to prevent dehydration.
6. Eat slowly. It takes time for the body to adjust to the food eaten and to send a satiety signal to the brain. Eating slowly helps prevent overeating by allowing time for this signal to take effect.
7. Calories add up. Choosing low-fat foods can aid in weight loss by reducing total calorie intake. Loading up on foods naturally high in fiber and limiting high fat items will aid the weight loss process.
8. Don’t cut out all fat items. Many Although excess fat intake leads to weight gain, a certain amount of fat is necessary to maintain good health and performance.
9. Eat bigger meals earlier in the day, when activity is greatest, and smaller meals in the evening.
10. Eat your favorite foods occasionally. Eating these foods can reduce cravings and binges. Remember, every food is okay in moderation.