BODY COMPOSITION
Part 2
To Count or Not
to Count Calories
Counting calories is very tedious and time consuming
and not very practical. Using a few simple techniques and tactics to change
dietary habits and lose weight may be more practical and work just as
well. First and foremost, a sound knowledge of basic dietary recommendations
is needed. Secondly, a comprehensive list of healthy foods is needed.
To monitor the amount and appropriate percentages of food eaten at each
meal envision the meal plate as a pie chart. Divide the plate into the
recommended dietary portions by percentages and place the food on the
plate in to the appropriate sections (carbohydrates, fats and proteins).
Understand that most foods have some fat in them with meat products usually
having the most. Remember to maintain the recommended percentages of food
types when reducing food amounts. Mentally note for a few days the amount
of food on the plate at each meal. To lose weight reduce each category
of food slightly at each meal every week or two. To gain weight increase
each category of food slightly at each meal every week or two. After a
few weeks maintain food amounts for a month and evaluate the situation.
Depending on whether the objective it to lose or gain weight, food amounts
may still need to be decreased or increased. Instead of using the weight
scale to monitor progress, visually and mentally evaluate how you look
and feel. When attempting to lose weight be careful not to decrease food
amounts to rapidly. A feeling of weakness and a lack of energy needs to
be avoided. If this occurs caloric intake has been too severely restricted.
The solution to this problem is to increase food amounts moderately until
energy levels are restored. Excess body fat is not gained over night and
it will not be lost overnight. Patient is required.
Tactics
· Do not skip meals or snacks.
· When preparing meals prepare a plate with
a balanced serving and put the food you have prepared away before you
sit down to eat. By doing this you are less likely go back for seconds
especially if you are not hungry.
· Eat slowly. It takes 20 min. for the brain
to receive the signal that the body has been given its fill of food.
· Eat more frequently during the day. Basically,
supplement your regular meal schedule with a healthy snack between meals.
This will maintain a consistently higher metabolic rate throughout the
day causing you to burn more calories. By eating more frequently extreme
hunger and over eating at meal time is less likely.
· Progressively reduce the size of meals throughout
the day. Make breakfast the largest meal, lunch the second largest and
dinner the smallest. Again do not skip meals or snacks even if they are
small.
· Eat the last meal or snack of the day 90
minutes to 2 hours before bed time. The reason for this is the body's
metabolic rate slows drastically during sleep so fewer calories are needed
or used when sleeping.
· Include favorite foods in moderation, even
if they are not considered extremely healthy. This will decrease the possibility
of bingeing on these types of foods.
· Do not use too many processed or prepackaged
foods they usually are less nutritionally dense then whole and fresh food
sources and often have added fat, sugar and preservatives.
A New Life Style
To effectively manage body composition a life style
change is needed. Going on and off some sort of special diet or exercise
regime will cause unhealthy swings in body composition and fitness levels.
Balance, moderation, consistency, and persistency are the key to healthy
dietary and exercise habits. Incorporating the information presented in
this document as part of a new life style will improve quality of life
and unlock athletic potential.
Go to Body Composition Part
1
