- The most effective and long-lasting weight loss programs include both diet and exercise components.
- One pound of body weight is roughly equal to 3,500 calories
- Eating 500 less calories per day will result in about one pound of weight loss per week
- In order to burn around 500 calories, a 200-pound individual will have to:
- Jog 7 mph for 30min, bike 10 mph for 55min, or walk 2 mph for one hour and 40min
- Exercise allows for a less intense caloric restriction
- Simple changes throughout the day can result in increased calorie burn
- Taking the stairs instead of elevators
- Park across the parking lot
- Carry a water bottle and drink throughout the day
- For athletes, maintaining an ideal body weight is paramount for optimal performance.
- The caloric needs of an individual are dependent on several factors including age, weight, activity level, and genetics.
- Increases in caloric intake need to be accompanied with exercise (resistance training) to increase muscle mass.
- A potential approach includes three meals a day with snacks in between.
- Once the appetite is satisfied, supplement with an additional snack, or liquid meal (that includes carbohydrates, not just protein).
- Exclusive use of protein supplements is typically not helpful in gaining weight.
- General Diet Principles
- Eat from a variety of food groups
- The calories consumed should provide as many nutrients as possible
- Emphasize fruits, vegetables, whole grains
- De-emphasize saturated fats, trans-fats, cholesterol, sodium, and sugars
- Read food labels – know what’s in your food
- Plan out your snacks
- Use snacks to add variety to your diet
- Fluids and Hydration
- Maintaining good hydration is an important component of any active lifestyle
- One simple way to asses hydration is to check the color and quantity of urine
- Dark and scant urine is more concentrated and may be a sign of dehydration
- Pale, yellow urine is typically a sign of good hydration
- Another possible indicator of hydration is a simple assessment of how you feel
- Chronic fatigue may be a sign of chronic dehydration
- Regular physical activity is an important component of any nutritional plan
- It is recommended that individuals get at least 30 minutes of moderate physical activity at least five days a week