LOSING WEIGHT

To Maintain a Healthy Weight is Important

1.       Optimal performance

2.       Excess body fat slows metabolism

3.       Improved overall health

Building a Smart Nutritional Foundation

Start with healthy and consistent eating habits:

§   NEVER, EVER skip a meal (Especially Breakfast!)

§   Eat smaller portions during meals

§   Limit fried foods

§   Eat whole grain products (pasta, bread, cereals, crackers...)

§   Limit sweets and food products with high sugar content

§   Drink a lot of WATER and Fluids (Minimum 8 cups of water per day)

§   Nutrients should be met primarily through eating foods, not supplements

What should my plate look like?

·         ½ of your plate should be made up of fruits and vegetables

·         ¼ of your plate should be a starch (potatoes, rice, pasta, breads)

·        ¼ of your plate should consist of a lean protein source (chicken, fish, tuna, turkey, hamburger)

Decreasing Weight

§   The body needs to burn more energy than what is being taken in.

§   Dietary changes will enhance a greater weight reduction than exercising alone.

§   1 lb of fat = 3,500 calories:  Therefore by reducing total daily caloric intake by 500 calories a day for a week will result in the loss of one pound.  Eating 250 calories less per day combined with a 250 calorie deficit from exercise will also result in weight loss of one pound per week.  This caloric deficit is best achieved through a combination of improved eating habits and exercise. 

§   Optimal weight loss can be achieved through a gradual decrease in calories (200-500 cal/day) along with an increase in aerobic exercise. 

§   Avoid High Protein/Low Carb diets.  As an athlete you need carbohydrates to fuel your workouts and aid in recovery.

§   Eat smaller and more frequent meals to increase your metabolism to efficiently burn more calories through out the day.

§   Do not skip breakfast!  Eating breakfast stimulates metabolism.

AM I?

·         Eliminating excess and unnecessary calories?

·         Avoiding high fat foods? (salad dressings, butter, cream cheese)

·         Reducing sugar intake?  (candy, sodas, desserts...)

·         Choosing low-fat, reduced-fat, or fat-free food items?

·         Eating 5 - 6 fruits and vegetables daily?

·         Reading food labels for calories and portion sizes?

·         Avoiding alcohol?

·         Maintaining a balance of carbohydrates and protein intake?

·         Making “healthy” choices?

·         Rewarding myself with favorite foods in moderation

Healthy Low Calorie Snacks

*   Fruits

*   Frozen Fruit Bars

*   Cereal

*   Pretzels

*   Raw Vegetables

*   Light Popcorn

*   Popsicles

*   Pudding

*   Jello

*   Yogurt

*   Animal Crackers

*   Chex / Granola Mix