To succeed in weight loss to improve competitiveness! ? Food is especially important!

To succeed in weight loss to improve competitiveness! ? Food is especially important!

Athletes playing an active part on the world stage have overwhelmed a lot of strict practice and training in order to produce such inspirational play.

 

Weight loss is one of the things that athletes overcome with practice and training.

 

Judo and wrestling, which are expected to win medals, are class-based sports.

In order to compete in a match, you must lose weight according to your class.

In order to achieve weight loss, the main principle is “energy consumption>energy intake”, so either reduce energy intake or increase energy consumption.

 

 Extreme weight loss affects not only performance but also health.

There is one pitfall here.

 

There are athletes who try to lose weight and reduce their energy intake in the short term, but this leads to a shortage of energy that can be used on a daily basis.

 Figure: Impact on performance due to lack of daily available energy in sports

 

The figure summarizes the consensus of the International Olympic Committee on the impact of lack of energy on performance.

Energy is routinely inadequate, weakening muscle strength and muscle endurance, and adversely affecting judgment and concentration.

In addition, not only performance but also health effects such as those shown in the table above have been reported as possible effects of extreme weight loss.

 

So what can we do to prevent these effects and succeed in weight loss?

 

 Recommendations for proper weight loss

 

This table is also a recommendation made by the International Olympic Committee, but in a word, “weight loss” requires long-term planning and strength training to achieve appropriate weight loss to improve performance. We have to make many efforts such as individual evaluation of meal content including sex.

 

 In particular, decide what to eat in a planned manner!

Especially for dietary content, you should plan to supplement your carbohydrates and proteins so you don't run out of energy while reducing excess fat.

 

One guideline is that your energy intake should not be less than your basal metabolic rate. Also, regarding the degree of weight loss, it has been reported that research results show that a lean body weight (weight less body fat) can be maintained or increased by setting the weight loss to about 0.7% per week.

 

Not only women, but men should not lose weight rapidly.

Now, let me introduce the practical points of weight loss planning.

 

 Point 1: Set target weight after 1 month and control amount (calorie) of meal

First of all, calculate from your current weight how many kg you should have every week, and set your target weight for one month.

 

Example: When a person weighing 60 kg loses 0.7% each week for one month

Since the amount of energy required to reduce 1 kg of body fat is 7200 kcal, it is necessary to control by dieting about 3000 kcal per week with 0.42 kg reduction.

 

For those who do not exercise regularly, a diet and exercise weight loss plan is required. However, for athletes and those who do daily training, further training can be a physical burden, so this time we will consider control with only food.

 

This means that about 435 kcal will be reduced per day.

If you try to reduce this with one meal or one dish, you will find it unsatisfactory and it will be difficult to continue.

Let's reduce the energy little by little with some ingenuity.

 

 Point 2: Meal contents are decided considering the combination

The amount of energy in a meal changes greatly depending on the combination of ingredients x recipes x seasonings. With a good combination, the breadth of the meal menu expands.

 

We classified the calories into three categories: high, normal, and low, and showed in the table what ingredients, recipes, and seasonings belong to.

 

Table Energy classification by ingredients, cooking method, seasoning

For example, in the case of mackerel miso boiled, the mackerel of the ingredients and the miso of seasoning belong to “high energy”, and the cooking method of boil belongs to “energy normal”, so it can be said that this dish has relatively high energy. ..

 

How about cod foil grilling? All belong to "low energy".

 

If you use high-energy ingredients, pay attention to the recipes and seasonings, and try to reduce the calories of the whole dish.

 

When you want to eat deep-fried food, it is also good to try cooking with low energy ingredients and salt and mustard.

 

 Point 3: Thinking about ways to keep patience

Long hunger is continuous patience.

Before you start losing weight, consider a list of things to do if you feel hungry.

 

For example, brush your teeth, have a hobby that you can concentrate on, and just endure it for 3 minutes.

You may be able to suppress the urge to eat.

It is also necessary to devise a meal that will give you a feeling of fullness.

Try using foods that chew more often, or add foods with low energy to the dishes as "volume up foods".

This will reduce hunger time.

  

Never eat snacks and sweets while losing weight! Some people decide that.

There is no problem with people who can protect it, but if you do not protect it, once you eat it, you may feel guilty or lose motivation.

 

Therefore, instead of “never eat”, consider the time, quantity, and quality (contents) of eating the snack and incorporate it properly.

 

Eating time: Eat early. The snack at 15:00 is good because you can consume energy for subsequent activities in terms of time!

Quantity: Keep calories to around 100 kcal

Quality: We recommend yogurt, which is not only sweet but also contains vitamins and minerals. You can also find artificial sweeteners and sugarless products.

 

By reducing the amount of food itself, you may lack vitamins and minerals, which may lead to another health problem. Therefore, you should always review your diet and dietary supplements.