arlenesway.com.au Loose weight with Arlene Normand

Question

I am a 28 year old triathlete who competes in one ‘Ironman’ event each year. (swim 3.8k, bike 180k, run 42k). I have heaps of carbs in my diet as well as protein for recovery as I need the fuel. Because I am training around 30 hours a week I feel like I can graze on ‘non quality’ foods such as chocolate, chicken kievs and lots of starch (breads, pastries etc). After a big race at 76kg and 5% body fat, I usually gain around 6kgs and around 8% body fat. Firstly I know this is from eating the same as when I was training but will this have adverse effects on my body as I get older?

Answer

Your diet when you are in training and during your rest times has to vary as your calorie burning is totally different.  8% body fat is very low, but it is due to your rigorous training which leads to the building of lean body tissue.  Often elite athletes stop menstruating, if this is the case you should have a bone density check to ensure that you do not have bone loss.  When you are training try not to load your calorie intake with high saturated/trans fat food.  Enjoy a high carbohydrate diet (breads, rice, pastas, fruit, potatoes) with sufficient protein for tissue repair (meat, chicken, fish, dairy products).  Add fat to your salads, etc, in the form of olive oil which is “healthy” fat rather than as pastries, chocolates and fried foods.  As you get older, and if you reduce your training you will have to alter your calorific intake.  Your present training should not affect your health later in life.

Question

I am a 14 year old female who wants to tone up and get healthy. I am not over weight but just would like a healthy challenge. I have already a healthy diet, but I am always feeling tired. I’ve just recently begun to cut back on pigging out in food, today and yesterday, I’ve been eating three meals still, and just eating until I’m a bit full. I was just wondering, is it good to have picky bits between meals, or I’ve heard that starts you up again, making you more hungry. Should I have something before I work out if I’m hungry, or eat after, and do I have to wait a while before eating?

Answer

You appear to be eating the quantities to maintain your weight, however your diet does not appear balanced. What are you pigging out on?  Do you have a varied diet from the different food groups?  Are you iron deficient as this can lead to fatigue?  How do you maintain your weight if you binge, do you have starving times?  Do you exercise?  Ideally you should be consuming six small meals a day to maintain your blood sugar level even throughout the day.  You should eat until you are comfortable, never till you are full.  Try include two serves of protein in your daily intake, and ensure you have a regular consumption of carbohydrates as the body uses these for energy.  You should be doing 45 minutes of exercise daily.  The fitter you are the more energy you will have, and the better you will feel!

Question

My friend went on a low carb diet, did absolutely no exercise and lost 10kg in four months.  I watch my carbs and I walk three to four days a week, but have not lost any weight, why not?

Answer

Your friend has lost weight quickly on the low carb diet as she is severely restricting her calorie intake.  You are probably consuming more calories than your friend.  Perhaps your portion sizes need reviewing? Most people who go on restrictive diets eventually regain the weight – particularly if they are doing no exercise.  A “diet” is an artificial way of eating.  Once they go off the plan, which are normally not realistic eating patterns, they usually resume old eating patterns and regain the weight.  Losing weight without exercise is not an advisable strategy.  You tend to lose muscle along with fat so your metabolism slows down.  To help you lose weight, add two days a week of strength training to boost your metabolism or at least preserve your muscle mass as you lose weight.  To burn extra calories, add an extra day or two of walking to your current program.  Carbohydrates such as whole grains, fruits and vegetables, and legumes are important for maintaining good health and fuelling exercise – but watch portion size!