Losing body fat while maintaining lean muscle mass requires close attention and the utilization of a knowledgeable eating and fitness regimen. There are several considerations that must be looked at when designing a health plan. This particular client is one year post- partum and is also recovering from an injury that has, up until this point, interfered with her full return to the WNBA. The client needs to lose approximately fifteen to twenty pounds of body fat while maintaining her body's percentage of lean muscle mass.
Basal Metabolic Rate for a twenty-six year old, six foot tall, two hundred pound woman is roughly 1741.2. Using “My Diet Analysis” for an “active” level individual who is involved in moderate exercise and sports 3-5 days per week, the client's daily calorie expenditure can be determined by multiplying their BMR (1741.2) x 1.55, which comes to a total of 2698.86 calories. I have chosen to use “active” as opposed to “very active” for this analysis because the client is recovering from an injury and too much physical stress too soon could cause a setback.
With a caloric requirement of 2698.86 to maintain the athlete's current weight, a caloric deficit must be created in order to shed body fat. There are many key elements involved in the creation of a successful sports diet. Some of the more important key elements for optimal results will be explained in detail in the following paragraphs.
Five Keys to Losing Weight Properly:
1: Do not skip meals, especially Breakfast!
Many people, out of a misguided belief that skipping meals will help them to achieve their weight loss goals faster, will forgo breakfast. This is a critical mistake. Breakfast is key to any good diet, be it sports or otherwise. A small, well balanced meal eaten early in the day will help to stabilize plasma glucose levels, which in turn prevents mid-morning and early afternoon “snack attacks.” A breakfast consisting of adequate amounts of protein and carbohydrates is especially important for athletes or those in training, such as the client. This combination allows for the replenishment of depleted glycogen stores so that your muscles can recover more quickly and you can continue effectively training(Ivy, 2004). 2.Eat Good Fats!
Many people immediately think that to shed body fat, they must cut out fat from the foods that they eat. While this is not entirely wrong, it is important to differentiate between the “good fat” and “bad fat”. To avoid “bad fat”, primarily found in processed foods, read labels and keep an eye out for anything with hydrogenated or partially-hydrogenated oils. Trans fats are also something to be avoided. Good fats can be found in avocados, coconut oil, flax seed, fish, and olive oil, among others. Saturated fats actually help your body to get rid of unwanted fat via the liver. The more that you replace bad fat with good fat, the less time your liver has to spend processing chemicals that are bad for the body. This frees it up to break down more fat. 3.Watch your Sugar Consumption!
Along with eliminating unhealthy and excessive fat from your diet, it is also important to watch your sugar consumption. Unused sugar becomes stored fat. Avoiding only those foods that clearly show high sugar content on their labels isn't enough. Many individuals who are avoiding sugar will continue to eat foods that are high on the glycemic index. These include white bread, white rice, and other processed, highly refined carbohydrates. Many people overlook the fact that these foods, once in the body, become sugar. Stick to good carbohydrates, such as whole wheat breads and pastas. 4.Create a Calorie Deficit...