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Q&A: Help Losing Weight
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Q: I am trying to lose weight (while increasing performance) for handball. I weight 270 lbs., and I'm 5'9". Ideally, I'd like to drop down to 205 lbs. — Caesar, Jacksonville, FL
A: You really need to re-evaluate how many calories you're burning versus how many you're consuming every day. if you decrease you calories by 500, you should lose about one pound per week. If you increase your activity and burn 500 more calories while eating less, then you could lose up to two pounds per week.
Besides increasing your activity level and decreasing your calorie intake, here are some nutrition choices to make your weight loss easier:
- Choose the least processed forms of foods. Whole grains, fruits, vegetables, beans, etc. If it is processed (white bread, chips, soda, etc), cut it out.
- Eat six mini-meals each day. Eating every two to three hours and grazing throughout the day can stoke your metabolism by constantly "throwing wood on the fire."
- Include a lean protein source at each meal. Protein has a high thermic effect. If eating six mini-meals a day is like constantly "throwing wood on the fire," then including protein at every meal is like adding lighter fluid.
- Think before your drink. There are so many calories in many of the drinks we consume. Try to stick with water most of the time. Try to drink at least half of your body weight in ounces each day.
- Add green tea to your diet. Green tea is also a great way to naturally boost your metabolism. When I say green tea, I mean the kind you brew at home, not the kind that is sweetened.
- Follow your workout with food. Make sure you get a combo of protein and carbs immediately following your games and training sessions. This recovery meal will be critical to repairing and refueling your body.
About The Author
Amanda Carlson-Phillips – Amanda Carlson-Phillips is the Vice President of Nutrition and Research of Athletes' Performance. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.
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