Losing weight and dietetics

Do you want to better understand how to lose weight with swimming?

Losing weight is one of the reasons for starting or continuing sport. For the good reason that sport allows you to burn calories more quickly than when you're at rest. But it also improves physical and mental health

Here we provide a few basic theoretical elements on nutrition. They are there to guide you, not to force you. They will give you an idea of the quantities your body needs to ensure that it does not lack anything and that it functions properly.

Certain aspects of nutrition were explained in chapter 5.5 on good eating habits. Don't hesitate to read them before reading this chapter.

17.1 Good eating habits

Following on from chapter 5.5 on good eating habits, here we're going to look at the recommended nutritional intakes. First of all, here is a table showing the recommended daily energy intake in kcal. These intakes also depend on age and weight

There needs to be a balance between energy expenditure and energy intake (needs). This balance is related to the notion of energy balance

Here's how our total energy expenditure (TEE) is divided up:

60% of energy expenditure is due to our basic metabolism (which also depends on our muscle mass)

30% of energy expenditure is due to our level of physical activity

10% of energy expenditure is due to the energy cost of digesting food

More specifically, the recommended dietary intakes:

For adult men:

Non-sportsman: 35-40 kcal/kg/day

Sportsmen: 45-50 kcal/kg/day

For adult women:

Non-sporting: 30-35 kcal/kg/day

Sportswoman: 40-45 kcal/kg/day

Here is an optimal distribution of nutrients, as a percentage of the daily ration:

Carbohydrates

Non-athlete: 50-55%

Athletes: 55-60%

Lipids

Non-sporting: 30-35%

Sportsman: 25-30% (less quantity but we pay more attention to quality)

Proteins

Non-sportsman: 10-15%

Sportsman: 12-15%

17.2 Weight loss programme

A healthy diet combined with exercise will refine your figure and tone your body

There are several possible training methods for reducing body fat

You'll need to do aerobic sessions, i.e. sessions of low intensity but long duration. This is because our body initially uses carbohydrates to fuel the body during training. But if the training lasts over time and is not very intense, our body will quickly use fatty acids (stored in adipose tissue, i.e. under the skin, which corresponds to cellulite)

Split sessions also have a good impact on body fat as they encourage the use of fatty acids even more

This can be explained simply by:

Carbohydrates are a quick source of energy, but if you have very little in reserve, your body switches to breaking down fats to provide energy. Lipids break down less quickly but will provide the body with more energy for the cells than carbohydrates. This is why they are used over time. We also have a lot more in reserve than carbohydrates.

17.2.1 Sport on an empty stomach

It encourages better mobilisation of fats (especially reserves). But certain conditions must be respected: never when you are sleep-deprived, and never for more than 60 minutes at a moderate pace. You should also remember to eat a meal rich in carbohydrates the day before and drink an energy drink during the workout.

17.2.2 Industrial foods

All processed and industrial foods such as biscuits, cakes, sauces, etc. should be avoided. They are very low in nutritional value and are therefore directly stored. A slip now and then won't have a serious impact, but repeated small slips will.

17.2.3 Chemical protein intake

Beware of chemical proteins (often in powder form), which are 4 times higher than the recommended dietary allowance. They are in the form of amino acids but are no better absorbed than proteins

What's more, amino acid solutions attract water into the intestine, causing irritation, cramps and diarrhoea

To date, the massive consumption of proteins, with the aim of increasing strength, resistance or endurance, has not been scientifically proven

17.2.4 The psychological aspect

Be careful not to become frustrated when trying to lose weight. Cognitive restriction increases negative behaviour. The more you deprive yourself, the more you'll think about it. When you change your eating habits, of course your body will miss certain additive foods. Don't try to stop eating everything at once, as this will increase the risk of having a breakdown. Reduce these foods gradually until they become an occasional pleasure and not a habit

What's more, during these moments of breakdown, when you've been without food for a long time, your body will store more than usual, for fear of running out later

So listen to your body, and replace processed foods with healthier alternatives. Craving sugar? Choose a piece of fruit instead of a packet of biscuits. But when you really crave a biscuit, take it.