What are some tips for safe weight loss?
For: Tuesday, January 06, 2009
In recent years the Athletic Association has published a great deal of information on proper nutrition and weight control. This Update will address current research regarding safe weight loss.
The American College of Sports Medicine (ACSM) recommends that males age 16 and under with less than 7% body fat and males over 16 years of age with less than 5% body fat not be allowed to compete unless they have medical clearance. It is important to note that in males a fat percent of greater than 5% is needed for normal physiological functioning. Autopsies on starvation victims indicate they still had between 2-3% body fat at the time of death. This indicates the body must have body fat to function properly. The ACSM recommends 12%-14% body fat as the minimum safe percent body fat for high school girls.
Medical authorities recommend losing no more than two pounds per week. When this is done through increased exercise and decreased calorie intake, weight loss will be due primarily to fat loss. It may be possible for some athletes to lose a maximum of four pounds in a week without dehydration, but muscle tissue will be lost along with the fat. It is not possible to lose weight faster than this without dehydration occurring. Losing more than 2% of one's body weight (3 pounds for a 150 pound individual) in less than 24-48 hours will result in a decrease in aerobic performance and endurance. Losing more than 5% of one's body weight (7 ? pounds in a 150 pound individual) in less than three-four days (72-96 hours) will negatively effect power, muscle endurance, aerobic performance, muscle strength especially in the large muscle groups of the legs, and mental concentration. Such weight loss can also decrease the body's ability to cool itself. Losing more than 2% in 24-48 hours or 5% in 72-96 hours does not seem to have any negative effect on performance lasting less than thirty (30) seconds.
Quick weight loss methods used to lose weight at a rate greater than 2% in 24-48 hours or 5% in less than 72-96 hours generally include excessive exercise, excessive food restriction, fasting, and dehydration. These methods primarily reduce the body's water and energy supplies, and cause more muscle loss than fat loss. Rule 4-4-4 of the national high school wrestling rule book states," The use of sweat boxes; whirlpools; rubber, vinyl, and plastic type suits; or other artificial heating devices; diuretics; or other methods for quick weight reduction purposes is prohibited and shall disqualify the individual from competition." That has been a national rule since the 1979-80 season and has been an Iowa High School Athletic Association rule much longer. Methods of quick weight loss are not only detrimental to health and performance, they are also against the rules.
Water is the most important nutrient, therefore, the most dangerous weight loss practices involve restricting fluid intake or otherwise dehydrating the body. It is not possible to adapt one's body to dehydration. The body does not function more efficiently without water by forcing it to go through repeated bouts of dehydration. The greater the degree of dehydration the poorer one's performance and the greater the risk of health and medical problems. Research indicates it is impossible to completely rehydrate the body in less than 24-48 hours. The longer the body has been dehydrated, the longer the rehydration process will take. Research also indicates water loss due to diuretics or laxatives takes much longer to replace than water loss due to exercise. Also, the use of diuretics and laxatives can cause the body to retain more fluid upon rehydration, thus causing a greater weight gain. These methods should absolutely be avoided.
For those individuals involved in weight reduction some experts offer the following advice to help minimize complications:
1) DO NOT restrict fluid intake.
2) Reduce bulk-forming foods (such as high-fiber cereals, raw fruits and vegetables) from the diet 1-2 days before weigh-in.
3) Decrease food and fluid intake for the absolute shortest time possible in order to make weight.
4) Immediately after weigh-in, begin rehydrating the body with a glucose/electrolyte replacement fluid or water.
5) Remember rehydration takes at least 24-48 hours.
6) Chronic weakness, tiredness, or being light-headed may indicate weight loss which is too severe.
In summary, excessive weight loss, especially through dehydration, can be detrimental to a student-athlete's health and performance. Coaches are asked to follow these guidelines when working with student-athletes involved in weight reduction:
1) No student-athlete should engage in methods of quick, rapid weight loss.
2) No student-athlete should be allowed to participate below the minimum percent body fat recommended by the ACSM without first having medical clearance.
3) No coach should encourage student-athletes to restrict fluid intake.
4) Every coach should closely monitor student-athletes losing weight.
5) Every wrestling coach should use body composition testing as a guideline to determining safe, minimal wrestling weight.
What are some tips for safe weight loss?
Finding tips for safe weight loss begins with your individual needs. Few diet programs will be best for everyone. You need to begin with assessing any physical and emotional conditions that may be of concern. Of course, seeing your personal health care physician is the best way to determine the best diet and exercise program for you.
For healthy weight loss, most experts recommend a combination of healthy eating patterns and regular physical exercise.
Other methods of losing weight include use of prescribed or herbal drugs or chemicals that decrease appetite.
* A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals, and protein. The weight-loss diet should be low in calories (energy) only, not in essential vitamins or minerals.
* Slow steady weight-loss. The program should be directed toward slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two.
* Setting effective goals is an important first step. Most people trying to lose weight focus on just that one goal:
weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to long-term weight control.
Experts estimate that 75% of overeating is caused by emotions. Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress. We must recognize first that our bodies belong to God (1 Corinthians 3:16-17; 6:19-20). He expects us to be stewards over the good health He has given us.
Depression, boredom, loneliness, chronic anger, anxiety, frustration, stress, problems with interpersonal relationships and poor self-esteem can result in overeating and unwanted weight gain. Changing our thinking is critical. Pray before eating and give thanks. Ask God to help you become more disciplined in your eating habits and exercise regime. Ask Him to come into your life, filling the hole created by loneliness and boredom. Turn to Him to help you with your frustration, stress, and self-esteem.
Paul tells us in Philippians 4:8-9: “Fix your thoughts on what is true and honorable and right. Think about things that are pure and lovely and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned from me and heard from me and saw me doing, and the God of peace will be with you.”