{"id":32419,"date":"2022-10-12T09:20:00","date_gmt":"2022-10-12T16:20:00","guid":{"rendered":"https:\/\/medfitnetwork.org\/public\/?p=32419"},"modified":"2022-10-07T09:26:11","modified_gmt":"2022-10-07T16:26:11","slug":"fretting-about-food-physique","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/fretting-about-food-physique\/","title":{"rendered":"Fretting about Food & Physique?"},"content":{"rendered":"\n
Many athletes feel pressure to have a perfect body, perfect diet, and ideally, perfect performances. The stress-inducing trait of perfectionism often pushes athletes to not only become stronger and faster, but also leaner and food-phobic. We have seen perfection play out with football phenom Tom Brady. While he is a poster child for the benefits of eating \u201dperfectly,\u201d he also has great mental strength that keeps him focused on his goals without getting side-tracked by comparisons.<\/p>\n\n\n\n
Most of us are a bit more insecure than Tom and end up comparing ourselves to others. Take note:\u00a0To compare is to despair!<\/em>\u00a0Please stop comparing your physique and your food choices to those of your teammates, friends, and family! Here are strategies to help you fret less and instead gain confidence with your food choices and your physique.<\/p>\n\n\n
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Body Comparisons<\/strong><\/h4>\n\n\n\n
She\u2019s leaner than I am\u2026\u00a0\u00a0\u00a0<\/em> He\u2019s got bigger muscles than I do…\u00a0\u00a0<\/em> She\u2019s prettier than I am\u2026<\/em> He\u2019s got a better 6-pack ab than I do<\/em>…<\/p>\n\n\n\n
How often do you find yourself comparing your body to that of your teammates, friends, and social media influencers? If the answer is\u00a0too often<\/em>, just STOP IT! Your body is yours; it is good enough the way it is. You want to stop criticizing your body for being too fat, too slow, too short, too freckled\u2014and instead be grateful for all the good things it does for you, like run marathons, row in regattas, win soccer games, and\/or compete in triathlons. Those \u201cthunder thighs\u201d contribute to your ability to be a strong, powerful, and successful athlete. Thank them!<\/p>\n\n\n\n
Few athletes have the \u201cperfect body\u201d; even the leanest athletes complain about undesired bumps and bulges. Athletes who whine about feeling fat are more likely feeling imperfect, inadequate, anxious, and\/or out of control.<\/p>\n\n\n\n
Recommendations<\/em>: To achieve body acceptance, practice living on a fantasy island where you and your body are good enough\u2014if not excellent\u2014the way you are. If you wander off your island and start comparing yourself to others, you\u2019ll undoubtedly end up despairing. Stay on your island!<\/p>\n\n\n\n
When you look in the mirror, greet yourself with a welcoming smile and grateful words. With time, you will start to internalize that your body is indeed good enough the way it is. While you may never attain the\u00a0perfect<\/em>\u00a0physique, you can still be grateful for all your body does for you.\u00a0<\/p>\n\n\n\n
Portion Comparisons<\/strong><\/h4>\n\n\n\n
Do you eat like a bird compared to your teammates? Or maybe you feel self-conscious because you need to eat twice as much as your peers just to maintain your desired weight?\u00a0\u00a0At team meals\/social gatherings, many athletes monitor the quantity of food others are eating. Salads and small portions tend to get praised more than lumberjack servings. (I wish I had your discipline<\/em>\u00a0vs.\u00a0You sure do eat a lot<\/em>\u2026.) For athletes recovering from restrictive, dysfunctional eating, eating a sandwich, fruit, yogurt &pretzels for lunch seems embarrassing\u2014way too much food<\/em>\u2014when it\u2019s really what is needed to properly fuel up for an after-school practice or after-work trip to the gym.<\/p>\n\n\n\n
When I educate my clients how many calories they \u201cdeserve\u201d to eat, most are flabbergasted to learn athletic females commonly require 2,400+ calories to maintain weight; athletic males may require 2,800+ calories. That\u2019s 600-700 calories\u00a0four times a day<\/em>: breakfast, early lunch, second lunch\/afternoon snack, and dinner.<\/p>\n\n\n\n
Recommendation:<\/em>\u00a0Please don\u2019t start counting calories; your body is your best calorie counter. Rather, listen to your innate hunger and fullness cues. Eat when hungry; stop when content. Pay attention to\u00a0why\u00a0<\/em>you stop eating: Do you\u00a0think you should?\u00a0\u00a0<\/em>Is the food all gone? Or are you actually feeling content and comfortably fed?<\/p>\n\n\n
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Food Comparisons<\/strong><\/h4>\n\n\n\n
I eat only healthy foods<\/em>\u2026\u00a0 I avoid sugar like the plague\u2026<\/em> I won\u2019t touch the pies at Thanksgiving.<\/em>\u00a0\u00a0<\/p>\n\n\n\n
In the world of \u201cclean eating\u201d, athletes feel pressure to choose the \u201cright\u201d foods. That translates into no sugar, salt, red meat, white flour, packaged foods, fat, and no fun foods. The E in Eating stands for Enjoyment; you want to be able to enjoy (in appropriate portions) the foods you truly want to eat!<\/p>\n\n\n\n
Believe it or not, it\u2019s OK to balance fun foods into an overall good diet. The goal is 85-90% nutrient-rich whole grains, fruits, veggies, lean proteins and 10-15% fun food. You need not eat the\u00a0perfect<\/em>\u00a0diet to have an\u00a0excellent<\/em>\u00a0diet.<\/p>\n\n\n\n
You want to eat a foundation of about 1,500 calories from a variety of nutrient-dense foods to consume the vitamins, minerals, and protein required for an effective sports diet. Because your body needs at least 2,400-2,800 calories a day, you have space in your diet for both health-promoting food and fun food. While you want to enjoy more of the best foods and less of the rest, you can balance fun foods into your sports diet. That is, an apple is a healthy food; a diet of all apples is a very unhealthy, unbalanced diet.<\/p>\n\n\n\n
Recommendation:<\/em> If you find yourself being judgmental about food, the problem is unlikely the food, but rather your relationship with the food\u2014and fears it will make you get fat or ruin your health. Eating out of the same pot as your pals is a very healthy thing to do! A few fun meals will not ruin your health forever.<\/p>\n\n\n\n
I often counsel athletes who wonder if they can nourish their bodies with real food instead of taking supplements. As one athlete sheepishly asked, \u201cI don\u2019t take any vitamin pills. Should I? My teammates takes a handful of them..\u201d<\/em> Let me reassure you that opting out of supplements is okay (and can save you bundles of money). If you eat wisely 85-90% of the time, you are likely getting the vitamins and minerals and protein you need, with a few possible exceptions (iron, vitamin D).<\/p>\n\n\n\n
Recommendation:<\/em> If you question the adequacy of your diet, consult with a registered dietitian (RD) who is board certified as a specialist in sports dietetics (CSSD). Make an appointment today to learn how to choose food based on facts, not fears, and can fret less and enjoy better quality of life.<\/p>\n\n\n\n\n\n\n\n
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