Achieving Your Optimal Body Weight Without Compromising on Performance

There are various reasons as to why an athlete may desire to ascertain certain body weight and/or composition such as meeting a weight category), optimising performance (i.e. increasing power to weight ratio) or for aesthetic reasons (i.e. ballet, gymnastics etc). Similarly, there are many factors that may influence body mass including genetic predisposition, training level and/or intensity and relative energy cost, diet, behavioural and social factors, tapering for competition and/or periods of injury or illness.

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It’s Time To Drop The Egos!

egoNow, usually I would do an informative post, perhaps verging on opinion piece, but blogs are generally based upon opinions, (although some opinions are more informed than others). The post that I am going to put up today, is purely based upon opinion, as I feel it is something that needs to be said.

Working towards the goal of becoming a Dietitian in the fitness industry has not always been an easy road. I am certainly not immune to having butting heads in the past, but I would like to believe that, that is a thing of the past as I come to realise how much energy you waste, and how little progress you make.

There are a lot of ego’s floating around this industry, and even more so there are plenty of people trying to make a buck. However, in saying that, there are also plenty of people that are genuinely searching to make a difference to someone’s life, and not manipulate a situation, such as is the case in the weight loss industry.

journeyI am sorry to say this, but the truth is, there is no quick fix. Often weight gain is through a process of psychological based mechanisms (such as coping mechanisms) and cannot be undone through a simple weight loss pill, fad diet or diet shakes. Herein lies the issue with such, and failure of these “promises” and products to work, can lead to further weight gain as a result of emotional eating, retardation of metabolism and too much restriction, leading to over-eating (binge eating), which can also be tied into emotional eating.

One thing that people need to realise is that weight loss is a process (or journey) which has a central component of support. Beyond that however, it requires a lifestyle change (as arduous as this seems it really is not provided that you do it sensibly). Now, I often see a meme going around the internet stating that diet accounts for 80% of results, whilst exercise only accounts for 20%, and I really hate when it gets simplified as such. As I said the central component is support and engaging in exercise, using that as a social support base, whilst helping to expend is just as important as eating well. The culmination of all three components facilitate weight loss, and not just one component on its own.

Work togetherSo, now getting to my point. As health professionals, seemingly with the same goal, should we not be attempting to provide support (which means that we have to get along), as well as utilise our skills to enable results? I think it is time to stop the ego battle of who is wrong, and who is right and work together to help people, which is more rewarding than simply proving a point.



Ten Hints To Assist You in Obtaining and Maintaining The Body You Want!

One: Learn to love yourself.wooden.toy_.with.heart_.small_

I know that it is somewhat cliche, but it is by far THE most important part of obtaining and maintaining the body that you want, even before diet and exercise. You are unique and so is your body, and whilst it is fine to look to others for inspiration, you have to realise that your body is your own and you should never attempt to measure up to anyone else. Recognise the parts of your body that you love (including your smile) and wear them like a trophy. After all confidence is the most sexy attribute that a person can have!

Two: Work with your body.

Like I mentioned above, your body is unique and therefore you shouldn’t expect it to look like anyone else’s but your own… Work with it and not against it, this will only cause distress and promote negative self image.  Once you’ve learnt to love your body and work with it you might find that you progress much quicker and maintain the  motivation to keep going.

Three: Treat your body with respect.keep-calm-and-respect-yourself-49

Once you’ve learnt to love yourself and work with your body and not against it, you have already started treating it with respect. Why not continue this by “treating it like a temple”?: cut out the junk food and rely more on whole foods: grains, vegetables, fruit, dairy and lean meat. When you rely on good foods and eat correctly you will feel better, which may lead to changes, just by cutting out the junk! You will have more energy, you will crave less junk food, and you will probably want to keep feeling this way.

Four: Eat regularly.

The trick is to get that metabolism working to its best ability: by eating regularly (including breakfast) it means that your body has to continue to work to break down and process food, this will help to ensure that your metabolism keeps ticking over. However, ensure that you are mindful of portion sizes, five to six large meals will probably equate to too many calories, so keep the meals small- moderate in size, and nutrient dense (not calorie dense).

Five: Eat well.

Ensure that you are eating an inclusive diet providing the body with all of the nutrients that it needs in order to work efficiently and effectively. The nutrients that we consume through food all have varying roles, such as iron for carrying oxygen around the body (including  to working muscles when exercising), B vitamins to assist in converting food to energy, calcium for muscle contraction and so on… Provide it will ALL of the tools it needs through consuming a varied diet.

Six: Don’t yo- yo “diet”!

This is a big no no as it can actually lead to a slowing of the metabolism. It can also lead to binge eating and an overconsumption of calories as our bodies search for energy dense foods. It is quite interesting to know that a lot of overweight and obesity stems from restrictive eating, and I have certainly seen first hand occasions where individuals are simply not eating enough, and it isn’t until they consume adequate calories that they start to lose weight.

Seven: Exercise.

I think exercise is so important, not just because it is difficult to see significant changes within the body just through diet alone, but it also aids in motivation. Through combining diet and exercise you can see amazing results, and this is for any goal from hypertrophy (building muscles) to weight loss. Whilst cardio is great for expending energy whilst exercising, weight training is great for expending energy when at rest.

Eight: Consume dairy.

Dairy is a fantastic source of protein, calcium and vitamin D. Not only is it essential for bone health (calcium is quite difficult to obtain through plant sources alone), it can also help with satiety, that is, keep you full for longer. Try having it with breakfast, for snacks and at bed-time to help assist with muscle repair, satiation, bone strength and even aid sleep.

Nine: Don’t be afraid of carbohydrates.

Poor little carbohydrates tend to have a bad wrap these days, especially thanks to the refined type, which are low in fibre, often consumed in large amounts and therefore contribute a substantial amount to energy intake. However, good whole grain carbohydrates can assist in weight loss, maintaining blood sugars and energy levels, controlling cravings, provide energy for a good exercise session (which will in turn assist in meeting your goals) as well as help to protect against bowel cancer (a pretty good selling point if you ask me). The fibre in wholegrain carbohydrates can also aid in satiety and assist in meeting your recommended daily intake (25-30 grams per day). The trick here is to be sensible (i.e. don’t run off and eat a huge bowl of pasta as it probably won’t do much for the waistline).

iStock_000020521316XSmall-DietitianTen: If all else fails, enlist in the help of a professional.

I don’t mean to blow my own trumpet here (or that of other Dietitians), but if you are finding that what you are doing isn’t working then perhaps it might be advisable to get some help. Not only do Dietitians have the training behind them (based on factual science) to work with you as an individual (instead of palming off some generic “one-size fits all” meal plan), they can also be a great source of motivation. Personal trainers are also good for this point, that is motivation, whether it be through attending a boot camp, or obtaining personal training.