Weight Class

   Athletes’ weight can play a big role in their performance. If they’re carrying some excess weight, it can slow them down and make them feel sluggish. On the other hand, if they don’t have enough weight, their energy levels and endurance may be low, or strength may be lacking.  

   You don’t need fat-burning supplements or “Weight Gainer 5000″ to alter your body composition. Small, simple and sustainable changes to your eating habits can help you reach your weight goals. Let’s take a look at some practical ways to gain muscle and lose body fat. 

GAIN MUSCLE MASS

   Many athletes who want to gain weight tend to focus on increasing their protein intake. Protein is important, because it provides the building blocks for muscle tissue, but carbohydrates are important too since they provide the energy for the workouts that will help build muscle. Therefore, an overall increase in calories is the best approach to give your body what it needs for weight gain. 

   Here are some ideas on how to boost your calorie intake:

   >> Add extra snacks during the day such as a half sandwich or banana & peanut butter

   >> Eat bigger portions at meal time

   >> Choose higher calorie foods such as trail mix, bagels or dried fruit

   >> Add a snack before bedtime such as low fat cottage cheese with fruit or leftovers from dinner

   >> Plan to eat every 2-3 hours throughout the day

   Having a goal of weight gain doesn’t mean you can eat as much fast food as you want. It’s smart to choose healthy foods, like salads, but you’ll need to bump up the calories by adding toppings such as beans, lean protein, shredded cheese, dressing, avocado or croutons. 

LOSE BODY FAT

   Just because you want to lose weight doesn’t mean that you have to experience intense hunger all day. Here are some tips to help shed a few pounds:

   >> Start with a small serving. It may be exactly what you need, and you can always have more if you are still hungry. Wait at least 20 minutes after finishing to allow your stomach to signal your brain that you’ve had enough.

   >> Eat several small meals and snacks throughout the day. As a general guideline, don’t go more than four hours without eating. Otherwise, you are setting yourself up to be over hungry at the next meal and eating more than your body needs. 

   >> Listen to your body’s cues. Your internal signals can help you right-size your portions if you listen carefully. Aim for portions that leave you feeling comfortable, satisfied and energized, and not stuffed, sluggish and sleepy.

   >> All foods can fit into a healthy diet, even if you’re trying to lose weight. If you eliminate your favorite foods or an entire food group, you’re setting yourself up to binge on them down the road.

   >> When you dine out, eat one-third to half of the portion they serve you. Restaurant portions are usually enough to feed 2-3 people. Put half of your meal into a to-go container before you start eating. That way you won’t be tempted to finish it all in one sitting.

   It takes time to change eating habits and modify your body composition, so stay patient on this journey. Make sure you develop a plan you can stick with, otherwise your eating habits will be temporary, and your weight loss or weight gain results will be temporary also.