 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
 |
|
||||||||||||||||||
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
||||||||||
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
Weight Management
Successful Weight Maintenance Tips
-
Avoid "dieting"
-
Gradually develop lifelong habits
-
Progress is behavior changes (not necessarily weight on a scale)
-
Avoid thinking foods are "good" & "bad"
-
Think of food as nourishment
-
Avoid skipping meals
-
Don’t go hungry
-
Think positive, not negative
-
Consume a variety of foods
-
Keep a food record
-
Avoid weighing yourself too often
-
Exercise
Fasting
There is no scientific evidence that supports the notion that fasting "cleanses" the body.
What happens when you don't eat for 3 days?
The body is very efficient at finding what it needs to keep us alive in the absence of proper nutrition. This is a description of what happens when you don’t eat for three days:
First, once muscle glycogen is depleted, liver glycogen is the first source of energy (it is used to fuel the brain & nerves -nervous system) Liver glycogen is used up in about a day. Lean tissue (muscle fibers, tendons and ligaments), which is made up of protein, is then used for energy. The protein is converted to glucose to feed the brain. At this point, weight loss is mostly due to a loss in body proteins and fluid. If the fast continues, the liver, heart, skeletal muscles, lung tissue & blood are burned as fuel. The body then converts fat stores into ketones in order to supply energy to the nervous system. This is called ketosis, which can upset the normal acid-base balance of the blood. Ketosis can also occur with a high protein diet. The body converts protein to glucose. This may lead to bingeing & overeating, a decreased metabolism and tissue degredation.
Weight Gain Strategies
Trying to put on more muscle mass? The keys to proper weight gain are 1) Strength Training and 2) Increasing Total Calories.
Include some of these higher calorie snacks on the days that you work out:
-
Nuts and seeds, peanut butter, trail mix
-
Fruit yogurt, granola, dried fruits, fig bars
-
Potatoes, sweet potatoes, rice, corn, peas, baked beans, noodles
-
Bagels, hoagie rolls, bread with nuts and seeds
-
Avocado, pineapple, bananas, grapes, cherries, pears
-
Fruit juices, milkshakes
-
Increase calories (extra 700 – 1000 calories/day)
-
Eat frequently to get in as many calories as you can. Don’t skip breakfast, lunch or dinner and be sure to snack between meals too.
-
Add snacks. Eat a snack or drink a carbohydrate beverage both before and after your workout. Suggestions include fruit, juice, yogurt, sports drink, nuts, dried fruits and energy bars.
-
Eat the higher calorie foods on your plate first so that you don't fill up on the lower calorie ones. (Eat the meats and starches first and save the veggies for last).
-
Drink beverages between meals, rather than with meals. This leaves more room for food in your stomach during meals.
-
Drink caloric beverages like fruit juices or sports drink when you are thirsty.
