While there are many factors that affect health, many of them not entirely within our control, I like to focus on the factors we can influence, namely eating and exercise.
Dietitian humor is the worst! Not eat for weight control? The answer is a resounding…no.
I hope the information will inspire you to choose a positive sports diet that repairs your muscles optimally, fuels them energetically, and protects your good health. If you have weight to lose, eat — don't diet. Diets are oppressive, unrealistic and ineffective.
They tend to leave you hungry all day long and you will never win the war against hunger. As a client of mine said: Diets have made me fat, not thin! The best way to control your weight is to eat wholesome foods, quality calories, protective foods. Starting at breakfast, have a fruit smoothie, oatmeal topped with nuts and honey, multi-grain toast smothered with peanut butter, yogurt with berries, or granola.
All of these choices are quick and easy, tasty, health protective and energy enhancing. Fear not that you'll "get fat" eating breakfast.
Research indicates breakfast eaters are not only leaner than breakfast skippers, but also have better quality diets overall. Plus, you need a hearty breakfast to fuel your afternoon workout or refuel your morning workout and dampen the desire for evening junk food.
If you've made changes to clean up your diet but still can't lose the weight, it might Choosing healthy plant-based fats is the way to go, but all these oils contain. The formula for weight loss is neither secret nor mysterious — more calories burned than consumed. Even a small amount of weight loss can lead to big health benefits. Many people choose walking because it is available, effective and cheap. many in changing dietary habits and losing weight is keeping a food diary.
The best way to lose weight is to eat satiating food; you can feel fed but still lose body fat. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer players, as well as teaching materials, are available at www. For online workshops, visit www.
Look for this banner for recommended activities. Establish your current body mass index BMI — an indicator of body fat — and see where it fits within the BMI categories. Discuss weight loss with your doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, say to lose 10 pounds.
Even a small amount of weight loss can lead to big health benefits. Estimate your calorie needs.
How many calories do you need to maintain your current weight and BMI? This National Institutes of Health calculator estimates your caloric needs.
It can be quite enlightening to see how few calories a sedentary lifestyle requires. Decide what type of activity you want to start with and the activity level you can sustain.
Many people choose walking because it is available, effective and cheap. MyPlate Supertracker is a Department of Agriculture website that is a one-stop shop for keeping track of what you consume and what you burn in relation to your weight and BMI goals.
Set up a free account at MyPlate SuperTracker. The Food-A-Pedia section allows you to score 8, food items for their calorie and nutrient content.
The Physical Activity Tracker allows you to score a particular activity for how many calories it burns.