Fueling for fitness
The Observer-Reporter’s Biggest Winner competition participants are working out hard, eating well and on their way to transforming their bodies and lifestyles.
A key component of the program is proper nutrition, and they’re getting advice and support from Andie Lugg, registered dietitian and nutrition coordinator at the Washington Health System Wilfred R. Cameron Wellness Center. As part of the competition, participants are given a choice of a free personal training session, a mindset appointment, home fitness gear or a resting metabolic test with a meal plan. Those who opt for the resting metabolic test also meet with a registered dietitian.
The first step is a cholesterol screening and resting metabolic test to calculate how many calories an individual burns at rest.
“That way the registered dietitian is able to determine how many calories they need to consume each day in order to see weight loss,” explained Lugg. “Once that number is determined, the participant receives a six-week meal plan, and it will be reviewed with them to make sure they understand what to do.”
The dietitians are also holding weekly question-and-answer sessions where they are invited to ask nutrition-related questions, review their meal plan and get guidance to help them meet their overall goals.
Lugg is quick to point out that one size definitely does not fit all when it comes to dieting.
“I prefer for any of my recommendations to be customized to each contestant,” she said. “Every person has their own personal goals and barriers, and it is my goal to help them find ways to make changes within their current routine to help make progress in their lifestyles.”
That being said, she does have some rules of thumb for all of them to implement while trying to reach their healthy eating, weight loss and proper nutrition goals. One of the first suggestions she gives is to consume more water throughout the day, especially if they are engaged in a vigorous exercise plan.
Her other tips?
“Decreasing sugar-sweetened beverages and desserts, incorporating at least one vegetable with lunch and at least two with dinner,” she said, as well as being mindful of portion size and satiety, and having a carbohydrate and protein source within an hour of each workout.
One mistake many people make when starting a new diet or exercise plan is to slash the amount of food they consume. But Lugg said that is not necessarily the best course of action and that bodies need to be fueled for fitness.
“Many are under the assumption that we need to consume very little calories (1,200 or less) in order to see weight loss, and this is one of the biggest weight-loss myths. If someone is engaging in vigorous exercise, their body needs adequate carbohydrates, fat and protein to perform at its best and be able to burn fat, build muscle and maintain energy levels.”
In fact, drastically dropping calorie or food intake each day may actually make it harder for some people to lose weight because it can send the body into a sort of survival mode.
“Some people find that weight is harder to lose at very low calorie levels because the body is using the calories consumed for normal organ and muscle functions rather than to build muscle,” said Lugg. “If unable to build a leaner muscle mass, oftentimes metabolism is slowed.”
That can also lead to piling pounds back on once you stray from the extremely low calorie plan, as the body’s metabolism has slowed to a crawl.
Though Lugg stressed that everyone is different, there are some overall healthy eating tips that everyone can incorporate into daily routines.
“Every person has very different nutritional needs, which is why it is best to stray away from fad diets made for ‘one size fits all,'” she said. “Not only do we need adequate calories, fat, protein and carbohydrates to fuel the body but sufficient vitamins and minerals help the body to recover from a strenuous workout.”
So what’s her best advice for devising a healthy long-term diet?
“A diet varied in fruits, vegetables, low-fat dairy, whole grains and lean protein sources will provide the body with all it needs to perform at its best,” she said.
For more nutrition and healthy eating tips, join Lugg at the wellness center for a cooking demonstration, “Color Your Plate with Red!” from 6 to 7 p.m. Feb. 15. Celebrate American Heart Month and Valentine’s Day by trying two different dishes with many different red foods. During the cooking demonstration, Lugg will explain how to prepare three different “red” foods and discuss the importance of diet and heart health. Participants will be able to sample each food, take home recipe cards and be eligible for a door prize. The event is free and open to the community, but registration in advance is required by visiting www.wrcameronwellness.org.