Getting Back Into Shape

When I work with professional athletes who want to get back into shape, it is important that they do not panic and cut back too far. Restricting the calories to access causes both fat and muscle loss. Cutting back on carbohydrates causes the body to burn the protein that’s been consumed as well as muscle to give the body energy, some of which is converted to carbohydrate to feed the brain. If the body has to burn muscle for energy, this will have a negative impact on metabolism, making it even harder to lose weight. The real secret to sustainable health and fitness is combining both exercise and diet. In this article I will provide some guidance that is based on over 25 years of both clinical and sport experience.

The importance of snacking
I recommend that people reduce portions instead of skipping meals, and incorporate snacks into their daily intake. One of my go-to snacks are American pistachios. A 1 ounce serving provides around 6g of protein/160kcal. The carbohydrate is slowly absorbed, which helps maintain energy levels. Snacking on pistachio nuts really helps to satisfy the appetite and prevent cravings. The fact that the nuts need to be shelled before eating, naturally regulates the speed they can be consumed and helps to prevent overeating. American pistachios are certified by the American Heart Association as a food that meets the criteria to be a heart-healthy food. Eaten in moderation, as part of a healthy diet, they can form part of a healthy heart plan.

The importance of exercise
People who have not exercised for a long time or have any chronic medical conditions such as diabetes or heart disease, should consult a qualified health practitioner before starting an exercise program. It is important to choose exercise that is enjoyable and fits in well with normal life. A common mistake many people make is to be overambitious at the start and then overexert themselves. It is better to set reasonable goals that can be achieved. Achieving goals will increase confidence and help establish more challenging and demanding aims for the future. A lot of people find setting a target of doing an event such as a 5k running race, a cycling challenge or even a long family hike to help motivate them. Resistance exercise should be part of the program. People often think that by doing lots of aerobic exercise (running and cycling) they will burn lots of calories, but strength exercises will help to maintain muscle mass, improve posture and help to prevent injuries.

KEY POINTS TO SUSTAINABLE HEALTH AND FITNESS:

  • Start with a simple exercise program that can progress as fitness and confidence get stronger.
  • Reduce meal portions but do not skip meals.
  • Have simple, slowly digested snacks between meals.
  • Record and monitor progress

Below is a recipe for a great tasting pistachio-based protein bar that can be made either vegetarian or vegan, depending on the protein added.

Homemade Pistachio Protein Bar

Ingredients

Pistachio kernels (unsalted):  2/3 cup
Dates (no stones) chopped: 1/3 cup
Dried apricots, chopped: 1/3 cup
Protein (unflavored, use either a vegetable-based or whey protein): 1/4 cup

Process

Put all ingredients into a bowl, mix; Shape into a bar and wrap in foil. 

Nutritional Breakdown per bar: Energy 198 kcal, Protein 13g, Carbohydrate 9.4g, Fat 13g, Fiber 2.9g

Tagged

Sports Nutrition