Who has not ever been proposed to lose weight? Whether
for aesthetics, to scrape a few seconds to the timer of a sporting
event or to compete in a lower weight class, the truth is that many of
us have put up with more or less successful techniques to lose weight.
Losing weight is a relatively simple task, especially if you play sports. An athlete is more active than a person who is not, which means a greater expenditure of energy and ultimately an easier to lose weight. But keeping the weight off that weight loss is only fat mass or athletic performance guarantee is not so easy task and requires the help of a professional sports nutrition.
How can you lose weight?
There are two ways to lose weight, the first without any planning and within days, (quick weight loss) and the second, with enough time to lose weight in a controlled manner without compromising our health (gradual weight loss) .
The rapid weight loss means losing a considerable amount of weight in less than a week. To achieve that goal is typically consume very low calorie diets undesirable from a health standpoint. It is also common fluid restriction
The rapid weight loss involves a considerable decrease athletic performance. The aerobic and anaerobic capacity of the athlete are greatly reduced. By eating little food and water, our glycogen stores decrease and this makes our physical performance worse.
But if we make a gradual weight loss, our aerobic and anaerobic capacity did not worsen and maintain a proper mental and physical abilities during the competition.
How are we to lose weight?
Weight loss as mentioned above, must be made with prior planning and under the supervision of a professional. We will lose between 0.5 to 1kg per week based on exercise and diet. Do not lose more than 1kg of body weight per week, since in this way we will be losing weight at the expense of fat mass but also muscle mass.
If the objective is the loss of adipose tissue, calorie restriction diet should be done at the expense of the fat and carbohydrates.
It must restrict fatty foods (sausages, fatty meats, bakery products, etc.)
Simple culinary technologies will be used (grilled, boiled, baked, etc..)
The diet was distributed into 5 doses equal throughout the day which should be eating foods rich in carbohydrates throughout. In this way our glycogen stores will not decrease, and we keep high currents without training your aerobic capacity decay.
It will increase the consumption of foods with a low energy density (such as vegetables and fruits). These provide satiety because they are high in fiber and low in calories because they have a very high water content.
The protein foods are high satiety value and contribute to the maintenance of muscle mass. It is important to moderately increase the consumption of white meat (chicken, turkey, pork loin and sirloin), fish and eggs, and low-fat dairy
Losing weight is a relatively simple task, especially if you play sports. An athlete is more active than a person who is not, which means a greater expenditure of energy and ultimately an easier to lose weight. But keeping the weight off that weight loss is only fat mass or athletic performance guarantee is not so easy task and requires the help of a professional sports nutrition.
How can you lose weight?
There are two ways to lose weight, the first without any planning and within days, (quick weight loss) and the second, with enough time to lose weight in a controlled manner without compromising our health (gradual weight loss) .
The rapid weight loss means losing a considerable amount of weight in less than a week. To achieve that goal is typically consume very low calorie diets undesirable from a health standpoint. It is also common fluid restriction
The rapid weight loss involves a considerable decrease athletic performance. The aerobic and anaerobic capacity of the athlete are greatly reduced. By eating little food and water, our glycogen stores decrease and this makes our physical performance worse.
But if we make a gradual weight loss, our aerobic and anaerobic capacity did not worsen and maintain a proper mental and physical abilities during the competition.
How are we to lose weight?
Weight loss as mentioned above, must be made with prior planning and under the supervision of a professional. We will lose between 0.5 to 1kg per week based on exercise and diet. Do not lose more than 1kg of body weight per week, since in this way we will be losing weight at the expense of fat mass but also muscle mass.
If the objective is the loss of adipose tissue, calorie restriction diet should be done at the expense of the fat and carbohydrates.
It must restrict fatty foods (sausages, fatty meats, bakery products, etc.)
Simple culinary technologies will be used (grilled, boiled, baked, etc..)
The diet was distributed into 5 doses equal throughout the day which should be eating foods rich in carbohydrates throughout. In this way our glycogen stores will not decrease, and we keep high currents without training your aerobic capacity decay.
It will increase the consumption of foods with a low energy density (such as vegetables and fruits). These provide satiety because they are high in fiber and low in calories because they have a very high water content.
The protein foods are high satiety value and contribute to the maintenance of muscle mass. It is important to moderately increase the consumption of white meat (chicken, turkey, pork loin and sirloin), fish and eggs, and low-fat dairy
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