weight loss solution

Weight Loss for Athletes

2008-12-03T00:02:00.000-08:00

1. Lose weight at a gradual pace or a loss of ½ - 1 pound a week.
This pace allows for fat weight loss without irritability, fatigue, and weakness.

2. Create a 250 - 500 daily calorie deficit for effective long-term weight loss.
This can be done by decreasing daily calorie intake by 250 - 500 calories, increasing physical activity by 250 - 500 calories a day, or by using a combination of a physical activity increase and calorie intake decrease to create a 250-500 daily calorie deficit.

3. Choose a variety of foods from all of the Food Group Types in Sports Food Swaps.
Don’t cut out whole Food Groups, instead choose lower calorie foods from each Food Group. For example, choose low fat or skim milk instead of whole milk, choose a skinless chicken breast over prime rib, and choose pretzels over chips.

3. Don't skip meals.
Eating food in small meals and snacks at regular intervals throughout the day, three or more times a day, provides a steady fuel supply to the body and keeps your metabolism from slowing down. Also, waiting until you're "starved" to eat can lead to binge eating which promotes overeating and makes losing weight more difficult.

4. Don’t cut calories too low.
Cutting calories too low can slow metabolism and make it difficult to consume the necessary nutrients essential for performance and health. The lowest recommended calorie intake is your Resting Energy Expenditure (REE) calorie needs. This is the calorie level equal to the calories needed by your body to keep its systems working and its temperature regulated.

5. Eat smaller food portions.
Decreasing your portion sizes will help cut caloric intake.

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 also helps prevent overeating by allowing time for this signal to take effect.

7. Drink plenty of water to prevent dehydration.
In addition to water, plain ice tea and artificially sweetened drinks can also help reduce daily caloric intake and help to keep you hydrated.

8. Be aware of the calories from all the food and drinks you swallow.
Nibbling on food throughout the day, even if it is just a bite here or there, can contribute substantially to your total calorie intake. Beverages, like regular soda, slushes, fruit punches, lattes and other coffees with flavoring and milk, beer, cocktails and other beverages with alcohol and sports drinks, can add up to a lot of extra calorie consumption. Limit high intakes of these high calorie drinks.

9. Don't cut down too much on fat.
Many athletes feel that fat intake is the culprit to unwanted weight gain. Although a diet high in fat can lead to excess calorie intake and weight gain because it contributes to an excessively high calorie intake, a certain amount of fat is necessary to maintain good health and performance. A fat intake of about 25 - 35% of total calories helps keep you feeling more satisfied and helps prevent cravings for more foods.

10. Eat your favorite foods regularly.
If you deny yourself your favorite high calorie foods, you are more likely to crave them and finally binge. Occasionally eating these foods can reduce cravings and binges. Remember, no food is taboo. Every food is okay to eat in moderation.

Source:
University of Arizona - Winning Edge: Nutrition for Fitness & Sport Workshop 2004

Tips on Healthy Eating for Your Weight Loss Program

2008-12-02T11:05:00.000-08:00

Focus on Fruits…
Eat variety of fruits – whether fresh, frozen,canned, or dried – rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day – like 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.

Vary your veggies…
Eat more dark plan and green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet pota¬toes, pumpkin, and winter squash;
and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods.
Get 3 cups of low-fat or fat-free milk – or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk)-every day. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium- fortified foods and drinks.

Make half your grains whole…
Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.

Go lean with protein…
Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.

Limit saturated fats…
Get less than 10 percent of calories from saturated fatty acids. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Limit salt…
Get less than 2,300 mg of sodium (approximately 1 tea-spoon of salt) each day.

Source:
NATIONAL WOMEN’S HEALTH INFORMATION CENTER
U.S. Department of Health and Human Services, Office on Women’s Health

How Much Calories/Hour Expended in Your Physical Activities?

2008-12-01T00:11:00.000-08:00

Here is some examples of physical activities commonly engaged in and the average amount of calories a 154-pound individual will expend by engaging in each activity for 1 hour. The expenditure value encompasses both resting metabolic rate calories and activity e xpenditure. Some of the activities can constitute either moderateor vigorousintensity physical activity depending on the rate at which the y are carried out (for walking and bicycling).
* Light gardening/yard work = 330
* Dancing = 330
* Golf (walking and carrying clubs) 330
* Bicycling (<10 mph) 290
* Walking (3.5 mph) 280
* Weight lifting (general light workout) 220
* Stretching 180
* Running/jogging (5 mph) 590
* Bicycling (>10 mph) 590
* Swimming (slow freestyle laps) 510
* Aerobics 480
* Walking (4.5 mph) 460
* Heavy yard work (chopping wood) 440
* Weight lifting (vigorous effort) 440
* Basketball (vigorous) 440
a Calories burned per hour will be higher for persons who weigh more than 1 54 lbs (70 kg) and lower for persons who weigh less.

Source:
Dietary Guidelines for Americans, 2005

Tips to Weight Loss Succes

2008-11-30T22:53:00.000-08:00

1. Be a “S-M-A-R-T” Planner!
SMART means being Specific,Measured, Appropriate, Realistic, and Time bound about what you plan to achieve. For example, if your goal is to increase your physical activity, then write down the type of activity you plan to do, how many times you can realistically do it each week, and for how long each time. Start with small, short, and easier goals, and work your way up.

2. Make an Offer for you!
Before starting to reach your next goal, offer yourself a promise like this, "If I reach my goal this (day, week, month), I will treat myself to a well-deserved (Fill in a reward here, but not a food reward.)." Think of something you want, such as an afternoon off, a massage, a movie, or even a deposit toward a larger reward. Be creative, set up rewards for yourself frequently, and make sure you give them to yourself when you reach your goal

3. Balance your food
Keep a diary of what you eat and how much physical activity you get each day. Then, at the end of each week, record your weight in the same diary. You and your health provider can use this information to adjust your eating and physical activity plan to find the best way to reach your goal.
4. Keep an Eye on The Size!
Did you know that we eat most of what is on our plate, no matter what the size of the plate? When at home, try using smaller plates; they will help you take smaller portions. When eating out, share an entrée! Studies show that portions today are often super-sized—enough for two or more people to share.

5. Keep active!
You need to get at least 30 minutes of moderate physical activity per day, most days of the week to help burn up extra calories. But give yourself credit for the activities that you’re already doing. Common activities such as climbing stairs, pushing a stroller, gardening, and walking all count as physical activity. Just make sure you do enough of them.

6. Am I full yet?
The question may take longer to answer than you think. It takes 15 minutes or more for the message that we’re full to get from our stomachs to our brains. So take a few minutes before digging in for that next helping. Having trouble feeling full? Eight glasses (8 ounces each) or more of water or other noncaloric beverages daily fills you up and keeps you refreshed. Also, vegetables and fruits can help you feel fuller, especially when eaten raw.

Source:
U.S. DEPARTMENT OF HEALTH AND
HUMAN SERVICES
National Institutes of Health
National Heart, Lung, and Blood Institute

Myth that low-fat or fat-free means no calories..,is that true?

2008-11-23T21:25:00.000-08:00

Fact:
A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.
Tip:
Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

Source:
U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)

Myth: “I can lose weight while eating whatever I want.”

2008-11-19T21:22:00.000-08:00

Fact:
To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
Tip:
When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Source:
U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)

Myth that High-protein/low-carbohydrate diets are a healthy way to lose weight, is that true?

2008-11-17T20:55:00.000-08:00

Fact:
The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.
Tip:
High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Source:
U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)

Myth that natural or herbal weight-loss products are safe and effective.., is that true??

2008-11-15T21:18:00.000-08:00

Fact:
A weight-loss product that claims to be “natural” or “herbal” is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
Tip:
Talk with your health care provider before using any weight-loss product. Some natural or herbal weight-loss products can be harmful.

Source:
U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)

Myth that certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight…, is that true??

2008-11-13T21:14:00.000-08:00

Fact:
No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip:
The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Source:
U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)

Myth that starches are fattening and should be limited when trying to lose weight, is that true?

2008-11-12T20:56:00.000-08:00

Fact:
Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
Tip:
A healthy eating plan is one that:
•Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk
and milk products.
•Includes lean meats, poultry, fish, beans, eggs, and nuts
•Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

Source:
U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)

Myth that starches are fattening and should be limited when trying to lose weight, is that true?

2008-11-11T20:56:00.000-08:00

Myth that fad diets work for permanent weight loss, is that true?

2008-11-10T20:45:00.000-08:00

Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.
Tip:
Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

Source:

U.S. Department of Health and Human Services
NATIONAL INSTITUTES OF HEALTH
NATIONAL INSTITUTE OF DIABETES AND DIGESTIVE AND KIDNEY DISEASE (NIDDK)
Weight-control Information Network (WIN)