1. A gradual weight loss of 1-2
pounds a week, allows for weight loss without irritability, fatigue, and
weakness.
Creating a daily deficit of 500 calories
is the most efficient way to create long-term weight loss. This can be done by
reducing daily caloric intake by 500 calories, increasing physical activity by
500 calories, or by combining physical activity and caloric intake to create a
500-calorie deficit.
2. Choose a variety of foods from all
of the food groups in the Food Guide Pyramid.
Don't cut calories too low. This can
slow metabolism and make it difficult to consume the necessary nutrients for
performance and health.
3. Don't skip meals.
Food intake at regular intervals, three
or more times a day, is necessary to fuel the body. Also, waiting until you're
"starved" to eat can lead to binge eating.
4. Eat smaller food portions.
Decreasing your portion sizes will help
cut caloric intake.
5. Drink plenty of water to prevent
dehydration.
In addition to water, plain ice tea and
caffeine-free, artificially sweetened drinks can also help reduce daily
caloric intake and help to keep you hydrated.
6. Eat slowly.
It takes time for the body to adjust to
the food eaten and to send a satiety signal to the brain. Eating slowly helps
prevent overeating by allowing time for this signal to take effect.
7. Calories from all the food and
drink you swallow adds up.
Some foods provide more calories than
others. Foods that are high in fat, generally are higher in calories. Choosing
low-fat foods can aid in weight loss by reducing total calorie intake. Loading
up on foods naturally high in fiber, such as fruits, vegetables, legumes, and
whole grains, and limiting high fat items like cheese, butter, oil, whole
milk, red meat, and sweets will aid in these recommendations (see tips on
low-fat eating and low-fat food items).
8. Don't cut out all fat items.
Many athletes feel that fat intake is
the culprit to unwanted weight gain. Although excess fat intake leads to
weight gain, a certain amount of fat is necessary to maintain good health and
performance.
9. Eat bigger meals earlier in the
day, when activity is greatest, and smaller meals in the evening.
Eat meals and snacks throughout the day
to maintain blood glucose and energy levels. During the evening, activity is
usually minimal. As a result, a large meal will more likely be stored as fat.
A moderate-size evening meal will help replace glycogen stores.
10. Eat your favorite foods
regularly.
If you deny yourself your favorite
high-fat foods, you are more likely to crave them and finally binge.
Occasionally eating these foods can reduce cravings and binges. Remember, no
food is taboo. Every food is okay in moderation.
