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Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the weight-reduction tag

Do Hummers need more gas than Mini-Coopers. Of course!

Do athletes who weigh 180 pounds need more calories than those who weigh 120 pounds? Of couse.

 

While this seems so obvious, I spend too much time counseling 180-pound over-fat athletes who try to eat like a 120-pound ballet dancer. They believe:

1. Food is a fattening “enemy.”

2. The less they eat, the faster they will lose weight.

3. The lighter they are, the better they will perform.

 

Wrong, wrong, wrong!

1. Food is fuel, not fattening. People who eat normally tend to be lean. People who diet tend to be heavy. Hence, dieting tends to make people heavy (in the long run) while learning how to eat normally contributes to a leaner physique.

 

2. The less you eat, the more likely you are to binge and regain all the weight you lost. This urge to binge is physiological. Just as you gasp for air and cannot breath normally after having stayed too long underwater, you can eat normally after having restricted food the point of feeling ravenously hungry.

 

3. The best-fueled athlete (who is genetically gifted and well trained) will out-perform the starved athlete who is thinner-at-any-cost.

 

I invite you to eat wisely, perform well and be at peace,

Nancy

 

For food help:

To consult with a registered dietitian (RD) who specializes in sports nutrition, find your local expert at www.SCANdpg.org.

To read how to lose weight and resolve dieting gone awry, enjoy the weight-reduction section in my Sports Nutrition Guidebook.

750 Views 0 Comments Permalink Tags: weight, nancy_clark, eating_disorders, weight-reduction, diets

“If I eat breakfast, I feel hungrier all day” complained a working mom who came to me looking for help with losing 10 pounds. She was a breakfast skipper. She believed skipping breakfast would save her some calories and help her shed a few pounds. Plus, when she ate breakfast, she reported she felt hungrier the rest of the day.

 

The reason she felt hungrier when she ate breakfast was because she did not eat enough breakfast. She’d have just an English muffin with a dab of jelly. That was only 200 calories. Her body wanted at least 500 calories – English muffin plus a tablespoon of peanut butter on each half of the English muffin plus a banana plus a ½ cup of milk in her coffee!

 

If skipping breakfast was truly an effective way to lose weight, she would not have needed my guidance; she would have successfully lost weight on her own. But that was not the case. She described her eating as being “so good during the day, but so bad at night.” That is, the minute she got home from work, she’d devour cheese and crackers and then a big dinner and then graze some more.

 

She thought her nighttime eating was the problem. It was actually the symptom and the result of her having dieted “too hard” during the day.  I suggested she experiment to determine if eating MORE breakfast would curb her evening appetite. Although she shuddered at the thought of eating more food, she completed the experiment and discovered that the heartier breakfast did stay with her and enabled her to curb her evening over-eating.

 

If you believe that breakfast makes you hungrier, think again and trust that eating a heartier breakfast is indeed the best way to start a day of dieting. Give it a try?

 

Nancy

 

For more information, read the chapters on breakfast and weight reduction in my  Sports Nutrition Guidebook

1,275 Views 1 Comments Permalink Tags: diet, eating, nancy_clark, hunger, breakfast, weight-reduction, _patterns, skipping_meals


Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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