Weight Loss Plans

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Weight Loss Plan – Planning to Eat

Weight Loss Plan – Planning to Eat Like a Winner

Evidence has shown that proper weight loss plans require nutrition and fluid taken in prior to engaging in competition results in increased endurance. Results also show that competitors who ingest nutrients minutes before exercise find the activity less rigorous and feel better than those who fast. On the other hand, taking in nutrients too close to working out risks the possibility of suffering gastrointestinal distress. If you are struggling with your weight these weight loss tips are for you.

Good nutrition is key for good health and optimal performance during any attempt to lose weight healthily. Physical exertion, whether easy or strenuous, demands more nutrients. Selecting the right nutrients and fluids before exercise is essential for doing your best, whether for jogging, heavy duty workout, or in a competition.

Preparing Before Workout

Guidelines for intake prior to activity:

Three Hours before competition

Food is only of use once it has been broken down and absorbed. Your body needs time after food ingestion to convert food into fuel available during the exercise. Conversion time is determined by on the amount and kind of foods ingested. Large quantities of nutrients take longer to digest over a longer period of time than smaller amounts of food. Trial and error is the only way to find the timing that best suits your individual needs. Generally, athletes in athletics involving sports where the body is supported are able to ingest more food than sports where the gut is bounced about during strenuous exercise.

Pre-Activity Hydration – It is recommended to take in 16 to 24 ounces of water/sports drink one to two hours prior to your competition. Proper hydration for your body will keep your body cells functioning optimally. Dehydration can result in decreased ability to perform, severe dehydration can result in medical problems. Competitors or those engaged in exercise are already under hydrated by the time they become thirsty. Water replacement should begin before feeling thirsty. Begin consuming water a few minutes prior to exercise and continuing to drink during the event will help you maintain blood glucose levels. Take in approximately four to eight ounces immediately before starting the exercise. you are within 2 to 3 hours of an activity eat a snack or decrease the size of your planned meal.

Pre-Workout Eating – Choose foods that contain a majority of complex carbohydrates, moderate amounts of protein, and are low-fat. Foods high in fat, protein and fiber take longer to break down than other foods. Low Glicemic Index foods are good for the pre-event meal because they digest slower and providing a continuous supply of glucose while exercising maintaining blood sugar levels over a longer period.

Pre-Activity meals should contain 90 to 225 grams of carbs. Carbs are foods that can be converted to energy for the body the the most quickly. Carbohydrate types vary from complex carbohydrates (vegetables, fruits, and starches), containing fiber to simple sugars (juice, desserts, and sweets). Carbohydrate loading is needed if you are engaging in nonstop exercise for 90 minutes or more. Carbohydrate loading is performance enhancing in marathons, hiking, biking, or other constant activities.

Post-Activity Meals – This meal is important. The post-event meal provides the nutrients to recuperate from working out and replace the energy lost from training. After working out your metabolism is racing and can use more nutrients at once and not store it as fat. The post-event should be your biggest meal.

Eating like a winner involves planning to win. For the winner, planning the pre-workout, post-event, food and fluid intake is critical to achieve peak performance. A winner makes a plan, researches weight loss tips that have worked for others and integrates those tips into their own plan.

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Being Active at all Sizes – Part 2

Weight Loss Recommendations for All Levels of Fitness

Before starting a weight loss program you should see a qualified professional to determine your level of fitness.

Healthy women – BMI range of 19.9-24.9

BMI within the range of 19.9-24.9 is healthy weight. The main concern is not falling out of this range.

Recommendation – Maintaining a regular cardiovascular workout with strength training,  combined with a healthy balanced diet.

To maintain your current weight stay at your current daily calorie intake level. To lose weight, reduce caloric intake by a small amount per day (ex: 100 cal/day) or keep calories the same and increasing activity above the current level.

A good cardiovascular workout lasts for at least 30-45 minutes, 3 or more times a week.
Strength training 30 minutes every other day will prevent muscle mass loss.

Knowing your BMR will allow you to calculate the total calories your body burns daily – excluding extra activities. BMR is dependant on the person. Genetic factors are a large part of determining your BMR. Those who can eat anything and everything they want have a high BMR. If you want to increase your BMR, increase your lean body mass with weight training.

Overweight Women – BMI range of 25-29.9

A BMI within the range of 25-29.9, indicates a unhealthy level of body fat. Being a little overweight is the first signal to begin taking action before things go out of control.

Recommendation – Begin or increase a regular cardiovascular workout with strength training. Examine your diet for high fat, high carbohydrate foods and start substituting healthy foods for foods that have low nutritional value.

Genetics does clearly play a role in your health. Even if you are born with a genetic predisposition to being overweight, your lifestyle determine whether you become fit and strong or fat.
Finding and following a weight management program that combines nutrition, strength training, and cardiovascular workouts will decrease body fat, increase muscle and strength, condition your heart and lungs, improve nutrition and ultimately improve your health.

Calories are the most important factor when it comes to fat loss. If your caloric intake is more than you burn, you will gain weight. Some foods are more easily stored as fat than others, but any food eaten in excess of your body’s needs will be stored as fat. The bottom line – You must eat fewer calories than you burn to lose fat. 3500 calories make up a pound of body fat. If you cut back 500 calories per day, you create a 3500-calorie deficit in a week and lose one pound per week. Or you can combine extra activites with cutting calories to achieve the same 500-calorie deficit each week. Either way, the results are the same.

Obese Women – BMI range of 30-39.9

A BMI within the range of 30-39.9 is classified as being Obese with high risk factors for class II obesity and cardiovascular disease.

Recommendation – Very large women don’t have to push themselves to benefit from cardiovascular exercise. Thirty minutes of walking can have just as many health benefits as 15 minutes of jogging. Small daily changes can improve your health.

For example:
Walking non-stop for 5 minutes during breaks at work.
Park farther away from the front door at work.
Switch to a cordless phone and walk or march in place while you talk on the phone.
Walk up the stairs instead of the elevator.
Yard work like mowing, leaf raking, gardening, and housework can also improve your health.

Dietary changes need to be closely monitored to prevent taking in too many calories and making sure you get enough calories so your body doesn’t go into starvation mode.
Dietary changes need to be discussed with a registered dietician.

Examples of dietary substitutions:

Select lower fat or non-fat dairy products
Select lean meat – Trim extra fat from meat and discard the skin on chicken.
Prepare foods using methods other than frying, deep frying or cooking with oil/butter.
Try to avoid adding sugar and fats to foods after they are prepared.

Extremely Obese Women – BMI of 40 or more

Women with a BMI of 40 or more are at risk for healthy problems leading to death. Common medical conditions associated the extremely obese – diabetes, hyperlipidemia, and ischemic heart disease.

Recommendation – First, avoid more weight gain which in turn can limit adding to any existing health problems.

Adopting more healthy eating habits and light physical activity, are the beginnings of improved health, independent of weight loss.

Gradual increase in activity can have significant health benefits. Since your body isn’t use to extra activity, the body must adapt to new levels of activity.

Dietary changes which prevent weight gain and promotes healthy weight loss must be adopted. A registered dietitian can designed a custom low-calorie diet that will provide adequate nutrients, healthy rates of weight loss and prevent your body from going into starvation mode. Most importantly is that there is enough food spaced throughout the day to you from feeling starved and keep your metabolic rate from falling. A doctor or dietitian can design a diet that’s right for you.

Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.

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Planning to Eat