Looking to Lose a Few Pounds?
Achieving Fat Loss
Amy Miracle, MS, MA, RD
Registered Dietitian & Exercise Physiologist
As triathletes, others would perceive many of you as not having the need to lose weight (fat) due to your rigorous training schedules. Yet, depending on the individual and each person’s specific performance goals, weight loss may be desirable to lessen the amount of weight that is be transported over the distance of a race. However, you should remember that many factors play a role in achieving the optimal body composition. It is not essential or always healthy to attempt to have the lowest level of body fat possible. In reality, low body fat, or the methods used to achieve it, may have a damaging effect on performance. For example one may experience the loss of the insulating effects of body fat (especially as you consider the swim portion of a triathlon), interference with normal hormonal status (in particular in women - a change in menstrual cycle) and thusly a possible negative impact on bone health, insufficient intake of valuable nutrients due to inadequate intake ncessary foods, and a loss of the enjoyment of eating. For those reasons, any weight (fat) loss efforts you employ need to be concerned with keeping the body fit and healthy.
Be aware that weight loss and diet are a thriving industry. Your belief in and buying into the latest diet craze means increased sales for product creators. Unfortunately, there are no quick fixes and a long-term approach is required to lower body fat levels while maintaining training routines. The only way body fat stores are reduced is when there is an energy deficit (intake is less than expenditure) and this loss is maintained by achieving a new energy balance (intake equals expenditure).
Weight loss vs. Fat loss
When folks talk about losing weight, what they are actually after is a loss of body fat. For successful long-term weight loss, the goal is to lose body fat while preserving muscle mass. Body weight (on the scale) is a poor measure of the amount of fat we carry and fluctuations on the scales do not necessarily reflect changes in body fat stores. Using a number of measurements of body composition will provide a better overall picture of body composition. Skinfold measurements and body circumferences (e.g. waist and hip measurements) are helpful when determining changes in body composition as apposed to just body weight. People who are properly trained and following standardized protocols should make these types of measurements.
Components of a Successful Weight Loss Program
If you do choose to engage in a weight loss program, the following is a summary of the components that are associated with a successful and safe weight loss program.
- Sustained daily energy deficit (energy intake less than energy output).
- If your energy deficit is too small, you will see very slow or no fat loss results.
- If your caloric deficit is to large, you run the risk of supplying insufficient energy for fuel needs and you are likely to see excessive loss of muscle mass rather than the desired fat loss.
- Fuel (carbohydrate) intake to enable key training sessions to be successfully completed and to promote adequate recovery between sessions.
- If you are consuming too little fuel (carbohydrate), the risks include:
- Inability to complete key training sessions.
- Inadequate adaptation to training program.
- Poor technique and concentration when fatigued, leading to bad technical habits and increases risk of injury or accidents.
- Potential for increased loss of muscle mass.
- Additional stress on immune system.
- If you are consuming too much fuel (carbohydrates), one risk is:
- Excess fuel intake may lead to weight gain.
- Adequate intake of protein, vitamins, and minerals.
- Too little intake of protein, vitamins, and minerals may cause:
- Interference with optimal health and thus performance.
- Excessive loss of muscle mass rather than body fat.
- Too much intake of protein, vitamins, and minerals may cause:
- Extra energy intake (energy surplus or inadequate carbohydrate intake).
- Enjoyment of food and social eating occasions.
- Too little enjoyment of food and social eating occasions may lead to:
- Denial of the psychological and emotional pleasure of eating can lead to discontent.
- Over-restrictiveness leads to binge eating.
- Too much enjoyment of food and social eating occasions may lead to:
- Inability to meet carbohydrate and nutrient needs in desired energy deficit.
- Inadequate nutrient intake or inability to achieve a sustained energy deficit.
Lastly…
The most successful weight (fat) loss program includes reduced caloric intake, increased physical activity along with habit changes. An individually planned diet based on body weight but should include a 500 to 1000 calorie deficit; this can lead to a 1-2 pound weight loss per week. This is a reasonable goal and a larger deficit is not necessarily associated with sustainable or faster fat loss. More athletes can better tolerate less restriction (approximately 250 to 500 calories per day). Also, develop your plan for eating by including foods you like. You are less likely to be successful in maintaining your eating plan if you are unfamiliar with the foods or do not like what you’re eating.
If you have questions, feel free to contact Amy at amymiracle@aol.com or 702-203-2468.
