What is
necessary for safe weight loss? A calorie deficit must be created by
exercise and calorie reduction (decreased food intake). This means more
energy goes out than comes in. If it were only so simple!
Problem #1
appetite might to increase with activity level (this may cancel out any
extra energy expenditure)
Problem #2
the body will attempt to conserve weight during times of increased
activity and reduced calorie intake (body becomes more efficient with
energy) - this is referred to as the "starvation response"
Problem #3
scales do not tell how much of the body weight is muscle, fat, OR water
Problem #4
we all know people that eat a lot (and eats a lot of "forbidden foods"),
BUT do not seem
to gain any weight, while others eat very little and still have difficulty
altering their body composition (See Tip #4). - genetics does have a large
role in weight control
Tip #1
Begin weight training to build muscle mass and to increase metabolism.
Exercise consistently. The energy expenditure will help develop a caloric
deficit.
Tip #2
Base your success on how you feel, how your clothes fit, and how well you
perform in your sport/activity, NOT on what the scale reads.
Tip #3
Do not starve yourself. The body may shut down its metabolism and it will
become extremely efficient in saving/storing energy. Eat nutritious meals
spaced evenly throughout the day to maintain the metabolism and provide
energy for exercise. Attempt to reduce late-evening food intake.
Tip #4
Remember you are trying to eat fewer calories then are needed to maintain
weight. Aim to reduce the calories by a maximum of 20% (i.e. 200-400 per
day), BUT never go lower than 1200 (females) or 1500 (males) total daily
calories. Reducing the amount of fat in your diet greatly helps in
reaching a calorie deficit (because each gram of fat has 9 calories).
Tip #5
Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie
deficit!
There are no
magic weight-loss foods OR foods that are absolutely forbidden. Some are
better than others BUT/ very few items need to be fully excluded from a
diet. Allow yourself at least the occasional treat.
Tip #6
Choose water over pop for a low-calorie drink to reach your recommended
daily intake of fluids.
A few
more thoughts on weight loss
Be honest #1
Do you really need to lose weight? Losing weight often involves certain
sacrifices, so weigh the costs and benefits.
Be honest #2
Can you decrease your food intake without causing your health to suffer?
Try to reduce calories with your health in mind by reducing the foods with
the least nutritional value (i.e. processed foods, sugary drinks, excess
sauces, sugar).
Be honest #3
Are you truly hungry when you eat? Are you just thirsty, bored,
stressed?
Be honest #4
Are you active for only 30-minutes per day (your exercise session) and
then stuck in a chair for the rest of the day? Consider this before you
justify an increase in caloric intake due to your exercise regimen. There
are lots of considerations regarding weight loss. Take some time and put
together a plan of attack if it is really necessary.
McMaster
University - Strength and Conditioning Coach
CB ATHLETIC
CONSULTING -- "Champion Builder"
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