How Many Calories Should You Eat for Your Sport?

SUNDAY, Oct. 20 (HealthDay News) — With the New York City Marathon just two weeks away, a sports diet expert advises runners that proper nutrition and hydration are crucial for anyone training for the Nov. 3 race.

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Long-distance runners are at risk for low bone density, stress fractures and irregular periods, so it’s important for them to provide their bodies with enough energy to achieve peak performance and prevent injuries, said Brooke Schantz, a registered dietitian and board-certified specialist in sports dietetics at Loyola University Health System in Maywood, Ill.

She offers this simple way for runners to calculate their caloric needs:

Between 30 and 60 minutes of activity a day requires 16 to 18 calories per pound of body weight.
One to one and a half hours of activity a day requires 19 to 21 calories per pound.
One and a half to two hours of activity a day requires 22 to 24 calories per pound.
Two to three hours of activity a day requires 25 to 30 or more calories per pound.
It’s also a good idea to consult a registered dietitian for a tailored nutrition plan, Schantz said.

Some of her other suggestions:

Avoid high-fiber foods the night before and the morning of the race. Eating these types of foods — such as high-fiber cereals, grains, granola bars, fruits and vegetables — could result in intestinal distress and cramping on race day.

Monitor your sweat loss and weigh yourself before and after long runs. For every pound lost during a run, replace it with 16 ounces of water. Monitoring urine color is a good way to assess hydration levels. The clearer your urine, the more hydrated you are.

Consume 30 to 60 grams of carbohydrates every hour when exercising more than one hour. They can be consumed on the move in different forms, including gels, jelly beans, sports drinks, sports bars or a combination thereof.

Carbohydrate loading before a marathon can help improve performance. Some carbo-loading plans start six days before a race, but even beginning a high-carb diet the day before the race can help maintain a high-intensity run.

Protein also is important for increasing lean muscle mass and aiding in muscle repair. Endurance athletes require 1.2 to 1.4 grams for every 2.2 pounds per day.

Be sure to practice a nutrition and hydration schedule ahead of the marathon. Race day is not the time to try out new foods and beverages.

How Many Calories Can You Eat and Still Lose Weight

You’re Not Eating Enough Calories to Lose Weight

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The majority of the time when you’re having a problem losing weight, it’s not because you aren’t making good food choices. The reason your weight loss has stalled is because you’re not eating enough calories to lose weight.

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What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses any large decrease in dietary intake. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs energy to survive.

So, what does your body do when it senses prolonged energy restriction?

Thyroid Hormone Production Slows
Your thyroid hormone is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

Muscle Mass Decreases
Muscles need lots of calories to maintain. After a few days of extreme calorie deficit, it is one of the first things that your body gets rid of. Your body needs your stored fat and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

Testosterone Levels Fall
An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction .
Testosterone is important to muscle tissue. Without it, it becomes that much harder to maintain, let alone increase muscle mass.

Fatloss Hormones Reduce
Leptin, one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more.

Energy Levels Decrease
There are many physical actions your body takes when you don’t eat enough calories to lose weight, but there are also some mental ones.
Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

How Many Calories Should You Be Eating?
Your goal should be to eat as many calories as possible and still lose weight. You always want to start high and then come down with your calorie intake. It’s much easier to do this than increasing calories after your weight loss has stalled and you’ve lost all your motivation.

There is no perfect number. Each person’s metabolism is different. Calorie calculators are a good starting point, but they can’t take into account all your individualistic variables.

The problem is most people want the weight gone, and they want it gone now. Weight loss is a patience game. It takes time and consistency to make it work. Losing 2lbs per week is the most I would aim for. At this pace, it will ensure that the majority of your weight loss is coming from stored body fat instead of muscle. You will also give yourself the best chance to build muscle while you lose fat, which is what you should be striving to do.

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To find out what portion of your weight loss is fat and what portion is muscle, I highly recommend you book in for a body composition analysis session. It will make weight loss much easier if you can hold onto your muscle, or even put some on in the process.

So, if your progress has stalled, but you think you’re eating the right foods and exercising intensely, it’s more than likely that you’re not eating enough calories to lose weight.

Eat as much as you can, get in as many nutrients as possible, and your weight loss will start moving forward again.

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All Calories Are NOT Equall!

This is THE biggest misconception causing you to struggle with dieting and fat-burning.

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In fact, everyone from your doctor right down to your favourite friend is probably encouraging you to make this costly calorie mistake. Don’t fall for it…

Fantastically explained here by…
(Believe him he’s a busy $350/hour man)

– by Ryan Faehnle

International Fatloss Consultant

CSCS, FMS, PICP, BioSignature & PIMST

S&C Coach, Miami University, 2005 – 2011

Did you know that doctors, personal trainers, nutritionists, nurses and even the government are unintentionally (I hope…) giving you the WORST possible weightloss advice?

In fact, 99.9% of them STILL believe this outdated information is relevant, and they stick to this “common wisdom” despite a huge mountain of evidence that it’s flat out WRONG.

I’m sure you’ve heard it before, in some way, shape or form. It goes something like this…

“Eat less and move more.”

Sounds logical, right?

Calories in vs. calories out.

We’ve all heard that this simple equation is the key to getting a lean, hard body. And that substituting lower-calorie foods for high-calorie options is the key to having the body of your dreams.

100 calorie package of Oreos anyone?

But if this were true…

Why are “calorie-counters” still fat?

As a society, we’ve been calorie conscious for over 4 decades. And we just keep getting fatter.

So do calories even matter? Is there more that you need to know?

The fact is, the concept of calorie counting has many flaws. But one CRITICAL mistake makes it nearly impossible for you to lose bodyfat with this approach.

So what’s the big mistake?

Calorie counting does not take into account the hormonal effect of food.

Most people who try low calorie diets end up eating foods that set off a cascade of “fat-storing hormones.”

For example, let’s compare eating 200 calories from a high-carb energy bar with eating 200 calories from organic butter.

Which of those choices is going to make you fatter?

If you said butter, you’re not alone. 9 times out of 10, the average person will make the same guess. After all, it’s what you’re lead to believe with elaborate food marketing, pseudo-science experts, and celebrity fitness personalities.

Sure, it’s the same 200 calories, but here is what happens hormonally…

When you eat the high-carb energy bar, your body secretes insulin in response to the elevated blood sugar. Insulin is a “building” hormone – in other words it is fat-storing. It takes the sugar in your blood and drives it into fat cells, making them bigger.

The butter, on the other hand, blunts insulin, leading to a more sustained energy release and a feeling of fullness. But that’s not all, the butter actually sends signals to your body to BURN bodyfat.

So… same calories in both, but certainly not the same reaction in your body!

Unfortunately, many of the commonly recommended “low calorie” health foods are exactly the ones that set off that cascade of fat-STORING hormones. So no matter how low you take your calories, you end up becoming a fat-hoarding machine.

So do calories matter?

Yes, in the big scheme of things, calories do matter. BUT, the hormonal effect of the foods you eat is far more important.

To optimize your hormonal response to food, eat plenty of protein & tons of vegetables. Load up on healthy fats like olive oil, coconut oil, and organic full-fat butter. And reserve “starchy” carbohydrate intake to the hour immediately after your hardest weight training workouts, and ONE weekly cheat meal.

Don’t make the mistake of obsessing over the minutiae of calorie-counting without first getting your hormones in check. It will only lead to a mediocre body, endless frustration, a dead metabolism, and guaranteed rebound weight gain.

And by eating the RIGHT kinds of calories, you also prime the ONE type of cell in your body that can give you a fast metabolism and unlock near-effortless fatloss.
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Sound familiar- if you train with me or attend my workshops you will have heard some of this before. I use these principles to manipulate your nutrition and hormone stays so th will be much more likely to burn fat – every week, week in week out- no plateaux, no starving, no problem

Next workshop coming September- 3 Phase Eating Plan for Healthy Fat Loss!
Reserve your slot Now – limited to 10 spots

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Hit a Fat Loss Plateau?

Fat Loss Plateau

If you’ve been putting the time AND the effort into your workouts but seem to have hit a plateau in your results, it’s time to take a good look at your diet plan.

Here are a couple of ideas to get you BACK on track 🙂

While having your workout in order is essential for success, some people assume that if they aren’t seeing results their workout program is to blame.

Often their workout is not to blame at all, but rather, the fact that their diet plan needs some modifications for further changes to happen.

You can break through this plateau by turning to good nutrition instead of changing your workout around yet again. I believe your kitchen is the first step.

Why Do You Reach A Plateau?

Let’s begin by understanding why you reach a plateau in the first place, often its because your body has simply adapted to what you’ve been giving it. Your energy balance has levelled off.

Just when it finally started to work… Your results stall.

This can mean that you need to put more effort into your workouts to challenge your body, or more likely, the foods you’re eating don’t have you burning up body fat or building lean muscle tissue.

So a simple change to either of these factors will get you back on track to success.

How To Bust Through A Plateau By Changing Your Workout

If you haven’t changed your workout in quite some time, this is the route to go.

You can do this by increasing your workout intensity
– lifting more weight
– increasing the speed you work
– reducing your rest between exercises
– changing the exercises you’re doing altogether.

All of these will stimulate your body and your plateau will be a thing of the past.

Top Strategies Improve Your Diet Plan

If you don’t feel it’s a workout problem that’s causing the plateau, then it’s time to look at your nutrition plan.

If you’re struggling to build lean muscle mass
– add more healthy, nutrient dense calories to your meal plans.

If you’re finding it difficult to reduce bodyfat
– eat a bit more protein and a few less carbs and dietary fats.
– make sure that your food choices are as unprocessed as possible for optimal results.

Whenever you make significant change to your eating plan allow 2 weeks as a ‘test’ then measure your results and then make further changes if you need to.

So there you have some quick and simple tips to get your healthy meal plans on track and help you bust through frustrating plateaux.

Make a few simple and considered changes and you’ll be right back on track to seeing the results you’re after.

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Fat Loss Tip #11 Will Power

11. Don’t Beat Yourself Up

You’re going to mess up. We all do. Successful people don’t beat themselves up over it. They get right back on track. They don’t wait until tomorrow to do so either. Their healthy lifestyle and weight loss continues to move forward and make progress because they allow themselves to make mistakes, learn from them, and end up stronger as a result.

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I actually don’t think will power exists- you need motivation, focus and to sort out your environment –
In that you remove temptation, don’t bring your crave foods into the house, car or office. In my case I avoid petrol stations and shops that sell chocolate bars at the tills- especially when I’m fasting!

My clients have plans that include cheat meals or days, depending on their fitness program. Some call them reward meals, but however you describe them it’s a way to recharge essential fat loss hormones that take a dive after just a few days of calorie restriction. When these hormones reduce your fat loss stalls, you find yourself on a weight loss plateau.
This re-feeding prevents your body going into starvation mode, allows you to plan your indulgences and enjoy social occasions.

These little cheats are even more important if you decide to include intermittent fasting in your fat loss plans.

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Everyone falls off track at sometime, plan this, expect it – know what to do after your indulgence. Know that you can decide to get back on track that day, that moment. You DON’t have to wait for the next day or next MONDAY. Why is it so many of us think diets can ONLY start on a Monday?

You are in control of you….

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Fitness Myth FAIL #1

FAIL- I found this series of misleading articles- due mainly to misinterpretation of basic terms and superficial understanding.
Here’s the first

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#1 Myth: Exercise Is Important For Weight Loss
THEY SAY-
Several clinical studies have shown that exercise does not correlate with weight loss. Diet is a much more crucial factor for weight loss. People who exercise and then reward themselves with extra calories will find themselves getting frustrated.
…………………………………………..

I SAY-
What a misleading statement! I would expect this advice to come from a slimming club and someone selling low or very low calorie meal replacements.

Exercise is essential for health and weight control, however SCALE WEIGHT is not the problem. Body Composition is the KEY.
It is only possible to maintain a healthy body, one that carries a healthy amount of body fat, with balanced nutrition AND daily activity.
Reducing calories alone NEVER gives sustainable, healthy weight loss. Your weightloss hormones will see to that.
Diets only work when you cheat. So a trip to the chip shop or cake shop after your weekly weigh in will keep you on track!
Many studies have shown that exercise can depress appetite. My clients often have to INCREASE their food intake to get results, balanced nutrition and a stress free future.

Another 19 myths to put right …

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Eat More & Lose Weight!

What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low.

Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.
Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy.
Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive.

So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

1. Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance

2. Decreases muscle mass – Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.

3. Lowers testosterone levels – An important hormone for both men and women, testosterone is just one of many hormones that are affected with severe calorie restriction. Testosterone helps to build muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.

4. Decreases leptin levels – Leptin is one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments.

5. Decreases energy levels – There are many physical actions your body takes when you’re not eating enough calories to lose weight, but there are also some mental ones.

6. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

So, avoid simple low calorie regimes – as soon as you start eating again – and you have to eat (unless you are planning an eating disorder) you will be back where you started, but with more body fat, less vigour, less resolve and feeling a fat failure.

Think – how long did it take you to get to where you are now – years? probably.

Consider – your diet history – have you tried every fad going? probably.

Ready for a different approach?

Add some exercise – YES
Restrict portion sizes – YES
Maintain Protein – YES
Smart Fasting – YES
DON`T EVER STARVE YOURSELF

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