Biggest Winner: Fueling the body
As the Biggest Winner teams continue on their weight-loss journey, they’re adjusting their diets and adding exercise to their daily schedules.
So often when we try to lose weight, we focus on what we should or should not eat. That can be tough when we start to think about what we are depriving ourselves of each day. A better mindset is to view food as fueling the body. The type of fuel depends on the goal. Are we trying to lose weight? Gain muscle? For guidance, we turned to experts at the Washington Health System Wilfred R. Cameron Wellness Center. Nutrition Coordinator Kali Aloia and Registered Dietitian Michelle Campion weighed in with tips to fuel our bodies in the right way.
“Fueling your body for weight loss is somewhat different than fueling your body for gaining muscle mass,” says Aloia. “When we are looking for weight loss, we tend to reduce our total caloric intake. We refine our macronutrients (that is, carbohydrates, fat and protein) and make sure that we are consuming adequate lean proteins, vegetables and complex carbohydrates to fuel the body, but not too many.” So what should we do differently if we’re trying to gain muscle? She says a variety of nutrients is still essential. “However, it is important to focus on increased caloric needs in order to repair the muscle tissues and refuel our bodies since muscle burns more energy (calories) at rest,” says Aloia. “So our needs are increased when trying to gain muscle mass versus trying to lose weight.”
Aloia says carbs are crucial in a pre-workout snack because they’re the body’s No. 1 source of energy. “Carbohydrates, such as fruit, certain dairy products, starchy vegetables and whole grains allow us to have the energy to sustain an enduring workout,” says Aloia. “Pair those with some form of protein for additional energy and satiety. For post-workout recovery, protein paired with produce are the components that should complement each other when looking to replace those glycogen stores and rebuild muscle tissue.”
Don’t forget to drink water, adds Campion. We should hydrate before, during and after a workout, and water is the best choice. “Sports drinks are typically only needed with vigorous intensity workouts lasting longer than an hour,” she adds. “If our workouts are shorter than an hour, we may be consuming all the calories we just burned in the workout with a sugary beverage.”
As for timing meals, Campion recommends eating pre-workout foods that are high in carbs, moderate in protein and low in fat and fiber two to three hours before exercise. An example would be a banana with a bit of peanut butter or plain Greek yogurt with berries. Or, eat a piece of fruit 30 minutes before you exercise. After a workout, she advises we eat as soon as possible and ideally within 30 minutes. “The sooner nutrients are consumed after a workout,” says Campion, “the more benefit they will have to replenish the body to prepare for the next workout. Muscles are still burning calories right after the workout.” This meal should include a serving of protein. “Protein is important because it is our ‘building’ nutrient,” says Campion. “It helps repair all the tissues that were broken down during exercise and helps build up our muscles. After we exercise, carbohydrates in the muscles are depleted and need to be replenished.” She recommends deep-colored varieties of fruit (cherries, blueberries, raspberries) and vegetables (sweet potatoes, green leafy vegetables) for post-workout meals because they have high amounts of antioxidants that combat free radicals produced during exercise.
Both Aloia and Campion have been counseling Biggest Winner contestants and say diet is even more important than the workouts. “Most people exercise at most once per day, but we eat four to six times per day, which gives us the opportunity (and sometimes the challenge) to pick a healthy option,” says Campion. “That’s on average 1,800 times per year that we have to make food choices! Stock the kitchen with healthy foods and remove unhealthy foods that could be too tempting to eat.” Controlling your environment is key along with finding foods you like and won’t mind preparing. Another tip: Carry water at all times.
Aloia’s message to the competitors is consistency. “Make sure to consume the same number of meals and snacks daily and not skip meals,’ she says. “Eating consistently throughout the day will help your metabolism work more efficiently. Consume your snacks around the time you work out.” She stresses that pre- and post-workout food intake is crucial to weight loss and gaining muscle mass. “Replenishing the glycogen stores and helping your muscle tissues to repair themselves with adequate nutrition will allow you to see the results and get you to your goals.”
Both Aloia and Campion say a healthy diet removes the need for dietary supplements. “Make sure your plate is full of vibrant colors from a plethora of fruits and vegetables, lean proteins and complex carbohydrates,” says Aloia. Campion says shoot for at least three colors on your plate every meal. “Different colors mean different vitamins are present in them, which benefit the body differently.” She recommends a multivitamin for people who don’t like fruits and vegetables or who extremely limit caloric intake for weight loss. Her pick: the Klean Multivitamin which is the March supplement of the month at the wellness center.
Aloia says the goal is to create new, healthy habits. “While some individuals are looking to lose weight fast, they have overlooked the concept of changing habits,” she says. “It’s important to adapt long-term healthful habits in order to maintain the results. Focus on progress, not perfection.”
Campion says we’re often too hard on ourselves. “We need a certain amount of calories each day just for our bodies to work effectively,” she says. “It’s important that we don’t deprive ourselves. If we eat too few calories, our bodies think they are essentially starving, which makes it more difficult to lose weight. If we overindulge one day, it’s important to remember that tomorrow is a new day and to formulate a plan to make it a happier, healthier day.”