This is a bit lengthy, but I came across some really good information regarding weight loss while doing a little studying and I thought it might be useful (and surprising) to many. Check it out. All excerpts taken from Essentials of Strength Training and Conditioning”, National Strength and Conditioning Association, Third Edition, 2008. Weight Loss The ability to achieve and maintain minimal body fat is largely genetic. Some athletes are able to o so while maintaining health and performance. Others experience heath and performance problems. The best dietary plan is a well-balanced diet that achieves a negative calorie balance. Whether athletes can gain muscle and lose body fat simultaneously depends primarily on their level of training. Previously untrained subjects can both lose body fat and gain lean body mass as a result of caloric restriction and training; however it is unlikely that trained athletes who already posses a relatively low percentage of body fat can achieve body mass reduction without losing some lean body mass. The maximal rate of fat loss appears to be approximately 1% of body mass per week. This is an average of 1.1-2.2 pounds per week and represents a daily caloric deficit of approximately 500 to 1,000 calories. Faster rates can lead to dehydration and loss of lean tissue and decrease vitamin and mineral status. Gradual weight loss ensures maximum fat loss and preservation of lean tissue. Rapid weight loss can result in the loss of three times more lean tissue (muscle and water) than fat tissue. Caloric intake of no less than 1,800-2,000 calories per day can serve as a starting point. Calories should be added or subtracted based on progress. Commonly seen guidelines of 1,000-1,200 calories for women and 1,500 calories for men are for sedentary individuals. For most active people and athletes, these levels are too low. Ideally, caloric level should be individualized. The diet should be composed primarily of foods high in nutrient density. Nutrient density refers to the nutrients (vitamins, minerals, and protein) present per calorie of food. For example, a plain baked potato is more nutrient dense (has more vitamins and minerals per calorie) than potato chips, and an apple is more nutrient dense than apple pie. The diet should be composed of food low in energy density. Energy density refers to the calories per weight or volume of food. Examples of foods with low energy density are broth based soup, salad greens, vegetables, and fruits. In general, foods with low energy density contain a high proportion of water and fiber. These are foods that people can eat in large portions without consuming excess calories. This can help control hunger and can lower caloric intake. Record keeping, or self-monitoring, is one of the most effective tools for achieving weight loss. It increases the individuals awareness of problem areas. Key areas to record include the amount and type of food consumed; feelings, times, and places associated with food intake; and exercise habits. Once problem behaviors or situations have been identified from the records, behavior modification strategies often include limiting exposure to food or high-risk situations (parties, great hunger)to prevent overeating: identifying and modifying triggers that stimulate eating when not hungry (boredom, stress, time of day, being alone); slowing the rate of eating and scheduling meals and snacks.
Posted on: Wed, 15 Oct 2014 02:35:16 +0000
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