Weight Loss
In order to lose weight you must burn more calories than you consume. It is important for athletes who want to lose weight to understand how to lose weight while still providing the body with enough energy to perform at a high level. It is possible to lose weight on a high-energy, low-calorie diet (Clark, 1997). Make sure your weight loss goals are realistic.
A proper approach to losing weight and improving body composition should include proper nutrition, high intensity strength training, and cardio-respiratory exercise. Weight loss can be achieved through an emphasis on one of the above three methods. However, significant and long term weight loss is achieved most effectively and safely through an emphasis on all three facets.
Tips for Successful Weight Reduction:
A proper approach to losing weight and improving body composition should include proper nutrition, high intensity strength training, and cardio-respiratory exercise. Weight loss can be achieved through an emphasis on one of the above three methods. However, significant and long term weight loss is achieved most effectively and safely through an emphasis on all three facets.
Tips for Successful Weight Reduction:
- Write down what you eat and drink in a day and why – Evaluate your eating habits focusing on potentially fattening habits. Make sure food is consumed for fuel rather then entertainment, comfort, or stress relief.
- Become aware of meal timing – Eating early in the day will help prevent you from becoming too hungry and overeating later in the day.
- Learn your calorie budget – Know how many calories you can take in and still lose weight.
- Subtract 20% of your total calorie needs – Most people try to cut back too much, get hungry and end up ditching their diet.
- Divide your calorie budget into 3 parts of the day – 1.Breakfast/Snack, 2.Lunch/Snack, 3.Dinner/Snack. Try to consume an equal amount of calories for each part of the day.
- Read food labels – Use food labels to familiarize yourself with the foods that you eat most often.
- Eat slowly – It takes time for your brain to receive the signal that you are full.
- Eat your favorite foods regularly – Don’t deny yourself your favorite foods or you will end up binging on them. Just eat smaller portions of your favorite foods.
- Keep away from food sources that tempt you – Try not to keep unhealthy foods on hand.
- Post a list of 10 pleasurable activities that require no food – It is important to have other things to do when bored, stressed, or depressed so you don’t eat to relieve those symptoms.
- Each week, plan a day off from dieting – Allowing yourself 1 day off will help keep you on your diet the other 6 days of the week.
- Exercise consistently – Exercise can be a great way to burn calories, but don’t use it as a means of punishing yourself.