Being overweight is the result of a lifestyle which consists
of insufficient physical activity and sufficient food consumption. Losing
excessive weight will happen when an individual reverses their lifestyle, becomes
more physically active, and starts spending more energy than they are taking in.
Both factors are under our control; the lifestyle we live is
the result of our decisions. We can sit in front of the TV or we can go to the
gym, it is up to us. We can have a McDonald burger for lunch or broccoli and
chicken breast, that is up to us as well. For both aspects of a healthy life
style, fitness training and nutrition, most individuals need guidance. If you
sign up for a gym membership, then find competent personal trainer and start
working out with him or her. Work and learn so that one day you will be able to
plan and execute a training plan in your own.
For the other important aspect of a healthy life style,
nutrition, here is the framework that will help everybody who has a sincere
desire to lose weight. This particular framework is a combination of what I
have learned about nutrition throughout my sports career and suggestions from
Monique Ryan, the nutritionist that I have the highest respect for.
Setting goals:
- Body
composition goal
Body composition index indicates the ratio between
the lean mass and body fat. Decreasing percentage of fat to the healthy level
while maintaining or increasing the lean mass is a better goal than just
decreasing your body weight without considering lose of lean mass. Hydrostatic weighing is the gold standard when
it comes to body composition index. All other methods are not reliable.
- Weight
loss goal
If you gain lean mass while you losing fat,
your weight loss will not be dramatic. What you see on the scale does not
always represent what is really going on with your body.
- Calorie
deficit goal
There is no reason to be starving. Take just
200 – 300 calories a day less than you spend. With this approach you will still
have enough energy for all your activities, you will lose fat slowly but
surely, and you will preserve your lean mass.
Important points:
- Minimize intake
of energy from liquids
Drink mostly water and some energy drinks
(such as Gatorade, PowerAde, etc…) before, during, and after extended workouts.
If workout is less than an hour, water will do the job.
-
Eat
breakfast with added protein
For example: a bowl of cereal with 1% milk
and 25 – 30 grams of 100% whey protein
- Eat
carbohydrates with low glycemic index
When you eat low glycemic index food energy
is released into your bloodstream slowly and steadily which means that you will
have enough energy for a prolonged period of time and that you will not be as hungry
as after eating bad food. Here are
listed some low glycemic index foods:
orange juice, apple juice, carrot juice,
soy milk, multigrain bread, instant rice, parboiled rice, rye, low fat yogurt,
milk (skimmed, semi-skimmed, whole), bananas, oranges, apples, peaches, plums,
kiwi, etc…
- Eat every
few hours
We have the tendency to overeat when we are
hungry. To avoid feeling of hunger, spread your meals throughout the day.
Breakfast and lunch should be the two main meals, while dinner should have a
limited amount of calories. Eat healthy and balanced snacks between the meals.
- Eat
carbohydrates before, during, and after the workout
In order to extend the duration of your
workout, the intensity you can sustain, and your post-workout recovery eat low
glycemic index food before the workout and medium and high glycemic index food
after the workout. I have found nicely organized glycemic index food chart on
South Beach Diet website: http://www.southbeach-diet-plan.com/glycemicfoodchart.htm
- Do early
morning workouts or light workouts without eating any food before the session
You are not in any danger if you do your
early or low intensity workouts on an empty stomach.
- Eat
enough protein
Eat protein in the morning with your
breakfast, it will help you to feel full longer. Also, eat lean proteins during
the first thirty minutes after the workout. It will help in preserving and
rebuilding your muscle tissue
- Do not
forget to eat fat and fiber
Fats and fibers are important for diet and
overall health. Problems arise when we eat too much fat and too little fiber.
- Do not
eat too little or too much
You do not want to go through the day
feeling that you do not have enough energy and you do not want to feel sleepy
and lazy because you had too much to eat.
- Enjoy
your food
Take your time, eat slowly and do not feel
guilty if you sometimes eat a little bit more than you should. The pleasure
that food can produce has therapeutic value.
Planning and
preparing food for:
- Eating at
work or school
Bring lunch box large enough for a healthy,
balanced lunch and a few healthy snacks
-
Eating
during social events
Be mentally prepared for drinking water
instead alcohol and eating a little instead of eating a lot.
- Eating
before, during, and after the workout
This is the period when you really need
your carbs. Have them ready at home or in your lunch box and eat them two or
three hours before the workout so you will be able to give your best. Have some
carbs during the workout, it will extend your workout. Have some carbs combined
after the workout; it will speed up your recovery.
- Eating at
home
Always have something ready that is easy to
prepare: fresh vegetables and some chicken, fish, or a steak that you can grill
in no time. If you do not have food ready, you will end up going to some burger
or hot dog joint.
- Eating on
days off
Days off are the days when you do not spend
lot of energy but you want to eat like on the days when you workout. Promise to
yourself that you will not pig-out on your days off.
If you have any questions in regards to this
article, just go to my website www.goranlozo.com, click on the Ask Goran button
and send me your question. I will respond within 48 hours.
