Strategies for Weight Loss
Why is weight management important?
Proper diet and a good conditioning program play a vital role in athletic performance. Athletes who are not at their ideal playing weight will not perform as well as they might.
What about fad diets and crash diets?
Fad diets are popular because they promise rapid weight loss. However, fad diets and crash diets actually result in a loss of lean muscle mass, water, and stored energy, not a loss of excess body fat. As a result, most athletes on such diets become tired early in the day or game and have a hard time finding the energy they need.
How does weight loss occur?
How many calories you need depends on your age, sex, weight, and activity level. To maintain your weight, you have to take in the same number of calories you burn. It takes about 3,000 calories a day for the average 165-pound man who is 19 to 24 years old to maintain his weight. From ages 25 through 49, the daily calorie requirement for maintenance drops to 2,700. An average 127-pound woman, 19 through 24 years old, will have to consume 2,100 calories daily for weight maintenance. From ages 25 through 49, it takes 1,900 calories per day. Your body weight will change when there is a difference between calories in and calories out.
How can I lose weight?
To lose weight you must eat less, exercise more, or both. Combining diet with exercise is a healthier, more balanced, and more successful way of losing weight than by dieting alone.
One pound of body weight is equal to 3,500 calories. Eating 500 fewer calories per day will result in a weight loss of 1 pound per week. Eating 250 fewer calories per day combined with a 250-calorie deficit from exercise will also result in a weight loss of 1 pound per week. Athletes should lose no more than 2 to 3 pounds per week.
Exercise
You should exercise 3 to 6 times per week for 30 to 60 minutes at 60% to 80% maximum heart rate. The goal is to expend at least 300 calories per exercise session. This would be about a 3-mile jog, 12-mile bicycle ride, or a 1-mile swim. See the chart below for more examples of calories burned during different types of exercise.
You may also burn off calories simply by being more active during the day:
- Take the stairs instead of the elevator.
- Park farther away from the store and walk briskly through the parking lot.
- Do your errands on foot or on a bicycle instead of driving.
Diet
To lose weight safely, it is important to eat a wide variety of foods. You should eat enough carbohydrates to fuel your body for exercise. You should reduce your fat intake to reduce calories, rather than follow a very low calorie diet.
Because everyone is different, there are no general guidelines as to how much or how little you should eat or exercise. Use the charts below to help guide you in your food choices.
Calories Burned per Minute of Activity
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120-lb 160-lb
person person Activity
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2.5 3.4 Walking 2 miles an hour
Bicycling 5 miles an hour
3.3 4.4 Walking 3 miles an hour
Bicycling 6 miles an hour
Badminton
5.1 6.8 Walking 4 miles an hour
Dancing
Calisthenics
Bicycling 10 miles an hour
Roller skating
6 8 Tennis (singles)
Water skiing
Basketball (recreational)
Swimming (35 yards/minute)
6.5 8.7 Walking briskly 5 miles an hour
7.3 9.7 Jogging 5 miles an hour
Bicycling 12 miles an hour
7.8 10.5 Downhill skiing
Basketball (vigorous competition)
Mountain climbing
9.2 12.3 Jogging 7 miles an hour
Cross-country skiing
Squash and handball
12.9 17.3 Running 9 miles per hour
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Good High-Carbohydrate Foods to Eat
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Food Calories Carbohydrates (grams)
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Potato 220 50
Bagel 165 31
Biscuit 103 13
White bread, 1 slice 61 12
Cereal, 1 cup 110 24
Oatmeal, 1/2 cup 66 12
Graham crackers, 2 60 11
Rice, 1 cup 223 50
Noodles, 1 cup 159 34
Pizza, cheese, 1 slice 290 39
Pretzels, 1 oz 106 21
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Making Proper Food Choices
Food Type Choose Decrease
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Meats Fish, poultry without skin, Fatty cuts of beef,
lean cuts of beef, lamb, lamb, pork; spare ribs,
pork, shellfish organ meats, regular
cold cuts, sausage,
hot dogs, bacon
Dairy Skim or 1% milk, buttermilk Whole or 2% milk,
whipped toppings,
cream
Nonfat or low-fat yogurt Whole-milk yogurt or
or cottage cheese cottage cheese
Low-fat cheeses, farmer All natural cheeses
or pot cheeses (no more (blue, cheddar,
than 2 to 6 grams of fat Swiss, Roquefort)
per ounce)
Sherbet, sorbet Ice cream
Eggs Egg whites (2 whites = Egg yolks
1 whole egg in recipes)
Fruits Fresh, frozen, canned, dried Vegetables prepared
Vegetables in butter, cream, or
other sauces
Breads Homemade baked goods using Commercial baked
Cereals unsaturated oils sparingly, goods: pies, cakes,
angel food cake, low-fat doughnuts, croissants,
crackers, low-fat cookies muffins, biscuits,
high-fat crackers,
high-fat cookies
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From "The Ultimate Sports Nutrition Handbook" by Ellen Coleman
and Suzanne Nelson Steen, Bull Publishing, 1996, Palo Alto, CA.
