Making Weight     

First and foremost we must consider the individual’s body type, and what may be an acceptable amount and rate of weight loss.  If possible consult a health professional; doctor, nutritionist, etc…, that is qualified in the area of youth weight loss.  Seeking education and acting on the proper information in this area is vital! 

Excessive loss of muscle mass and a slowing of the metabolism can occur when calories are restricted too much.  Muscle loss can be minimized and a sufficient metabolic rate can be maintained when the restriction of calories is modest, intake of enough protein, a balanced intake of carbohydrate and fat, and if possible do some resistance exercises that are appropriate.  Our bodies burn calories even as we sleep, but of course more calories are burned during physical activity.  Be sure the athlete is consuming enough calories to support his/her activity level. 

In addition to team practices, many youngsters have enough energy to do some type of supplimental exercise to burn more calories at the appropriate times.  Rather than just sitting around and playing video games or watching television, many can participate in safe but active play, or something similar.  Consulting a Fitness Professional may be very helpful here.  If the individual is mature enough, safely using a treadmill, or something similar may also be an option.  Please, however; don't let this lead to over-training.  Be sure the athlete gets enough rest and sleep. 

As for diet, it is suggested that we eat 4-6 small meals per day (every 3 hours or so).  This is tough for kids to do during the school year, but too much time between meals slows our metabolism and trains our body to hold onto fat, since it knows that more food won’t be coming anytime soon. 

According to registered dietician Stephanie Bowles, flexibility is needed to allow for the various schedules and activities within each family.  Establishing cut off eating times and other unnecessarily restrictive decisions can result in disordered eating for kids.  In terms of healthy snacks, Bowles also adds;"I would include healthy snack options, such as a protein source combined with a carbohydrate source.  By adding protein with a carbohydrate source, the snack is not absorbed as readily, leaving a sense of fullness or satiety.  In other words, there is a slower release of energy from carbohydrates.  The combination of protein with carbohydrates is also beneficial in that carbohydrates assist the muscles in using protein more effectively".

Our main focus should be to provide enough nutritious food to support good health; utilizing appropriate portions; and hopefully having recipes that make the food taste good while staying within an acceptable calorie range.  The “Food Guide Pyramid” is also a very useful tool in helping us achieve a balanced diet.  Getting a registered dietician involved is very wise here.

Lastly, it is a mistake to go into a training session hungry, and to wait too long before eating after the workout is over.  The body needs the nutritional support of an appropriate pre and post workout meal.  Click Making Weight Continued for more great info.