In episode 10, we speak with Jess Moura MS, RD, CSSD; an Army Sports Dietitian who discusses with us weight loss in the off-season, and what best practices and strategies to approach weight loss without losing performance.
Establish a baseline for your current needs and body composition.
Plan your day with what meals and snacks you need.
Journal your Food, and reflect on portion size, timing, and how it made you feel.
Listen to hunger cues. Are they cravings or hunger. Scale of 1-10 1 is starving, and 10 is Thanksgiving stuffed.
Portion sizes matter. During lower training phases of the year, portion sizes should be reduced to match energy needs.
Focus on the meals, and avoid distractions that may contribute to mindless eating.
Be consistent with your healthy eating pattern.
Focus on :
Choose lean protein, such as choices of protein with lower amounts of fat associated with them
Make ½ your carbs whole grains.
Add color to your plate by making half your plate fruits and vegetables.
Add healthy fats in small portions to your meals to aid in your hunger and slowing digestion.
Choose water or unsweetened beverages. Carry a water bottle with you, and set realistic hydration goals.
Minimize or avoid alcohol.
Avoid skipping meals. Include small snacks, and portion out your food requirements to aid in hunger and assist in metabolism.
When dining out, look for the healthier options, such as dressing on the side. Choose grilled, baked, roasted, broiled and steamed foods to limit extra calories from fat.
Podcast music by Aaron Kusterer.