In a nutshell, losing weight means that energy intake must be less than energy expended. Weight is most safely lost and kept off by decreasing calories by approximately 500 per day by following a good nutritious diet and exercising. Food intake should be timely. An athlete may exercise more or eat less but a balance combining the two is the best method of weight loss, that is; burning 250 calories through exercise while also decreasing food intake by 250 calories.

Weight loss is not easy to do and can add to a student's stress level and is even harder when suffering from sleep deprivation. One must be very motivated, disciplined, patient, have a weight loss plan, be able to follow specific and realistic daily and weekly goals, and be honest with oneself. In addition, other factors that may have positive or negative affects on weight loss are: heredity, age, your "set point" (a predetermined weight appropriate to your body), cultural habits, hormonal imbalances, emotional trauma (anxiety and depression), time management, sleep deprivation, level of fitness, type, frequency, intensity and duration of physical activity, existing body composition, and one's ability to obtain enough fresh fruits and vegetables and other high quality foods.

One pound = 3500 calories. Decreasing calories by 500 per day for a week = 3500 calories lost or 1 pound. Increasing exercise expenditure by 200 kilocalories per day for a week = 1400 additional calories expended which is a little less than ½ pound. An example of 200 kilocalories expended can occur doing: 45 min. of walking @ 3.5 mph on a 1.5% incline on a treadmill. The heavier you are, the faster you walk, the longer you walk, the greater the incline, all result in greater calories lost. It is recommended that no more than 2-3 lbs. per week be lost. Weight loss greater than prescribed weight loss is unhealthy. Individuals requiring minimal weight loss (like 5 – 10 lbs.) should not attempt to lose more than .5 to 1 lb. per week.

No-nos: Crash dieting, fasting, dehydration:

• Once initial muscle stores of carbohydrates are burned off protein is burned for energy, thereby decreasing muscle mass, strength and performance.
• Dehydration causes fatigue and a decrease in performance and has many other negative side effects.
• Create unsafe weight loss practices that can become habit forming and are difficult behavior patterns to change over time. These bad habits can last a lifetime.

To lose weight safely and effectively, a well balanced diet from the Food Guide Pyramid consuming enough high carbohydrate (low and moderate glycemic index) foods for energy and lowering fat consumption to reduce calories is recommended rather than following a very low calorie diet. It is also important not to eliminate all fat from the diet. The body needs some fats for normal operation. The best fats are monounsaturated (canola oil, olive oil, peanut oil, almonds, pecans, peanuts, walnuts, and avocados).

Weight Loss Tips

1. Eat only when you’re hungry. Don’t “graze”, or eat when you’re stressed or bored. Get up and walk around if you feel hungry. Drink water.

2. Don’t eat late at night. Plan to eat 3 meals a day with a small snack in between and before bedtime. Try to eat at the sametime each day.

3. Eat your larger meals for breakfast or lunch so that they will be burned off during the day. Eat more fibrous filling foods (like a main salad dish with chicken, salmon or tuna fish sprinkled on top) for the evening meal so that you won’t get too hungry before bedtime. Using a little olive oil in the dressing and a protein garnish will slow digestion and help prevent premature hunger.

4. Make sure that you eat a little fat and protein with each meal so that you will be more likely to feel full.

5. Monitor your serving sizes. Stick to the Food Guide Pyramid maintaining at the least the minimum number of servings required for each food group. Make sure your serving sizes are the appropriate size.

6. Don’t deny yourself a small treat when you want one. Make sure you really want it.

7. Eat slowly and savor all of your food. Taste each bite. It takes your brain at least 20 minutes to tell you you’re full.

8. Drink water with every meal.

9. Don’t skip breakfast. Breakfast starts your metabolism going. Skipping breakfast automatically slows your metabolism. Your body begins saving its energy. You won’t be burning fat, just carbs, if you’re out of carbs, then your protein (muscle) goes next. Eat breakfast within 30-60 minutes of waking.

10. Read food labels.

11. Keep a daily meal and snack diary. Also write down if you’re feeling stressed, hungry, etc. when you eat.

12. Exercise consistently and log this in with your food diary.

13. Prevent bingeing. Eat your favorite foods regularly but only in small amounts if they are unhealthy foods.

14. Do a pleasurable activity in place of eating when feeling stressed or anxious: Example: doodle, paint, take photographs, watch birds, enjoy fresh air, take a short walk, meditate, think about a pleasant memory, listen to calming music, play an instrument, hum, sing or whistle to yourself.

15. Learn the appropriate caloric intake count for you.

16. Start early in the season if you are in a weight classified sport such as lightweight rowing or wrestling.

References

Berning JR. Through Thick and Thin: Weight Control for Athletes. Training and Conditioning. IX,(6), Sept, 1999.

Clark N. Nancy Clark’s Sports Nutrition Guidebook. Human Kinetics, Champaign, IL. 1989.

http://www.obesity.org.htm (American Obesity Association).

http://www.snac.ucla.edu/tages/Weight_Fitness/Weight_Management.htm (UCLA).

McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition. (2nd ed.) Philadelphia: Lippincott Williams & Wilkins. 2005.

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Last updated 12/12/2005 by MIT Sports Medicine: K. Davis

Copyright 2005 by MIT