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Benefits of how, what, when you eat

  • Published
  • By Senior Airman John Gordinier
  • 20th Fighter Wing Public Affairs
SHAW AIR FORCE BASE, S.C. --  Since the Air Force's Fit-to-Fight program took hold, many Airmen have been hitting the gym to get into better physical condition and lose some weight.

Weight loss is not all about physical activity, said Tech. Sgt. Tedisha Baker, 20th Aeromedical-Dental Squadron flight chief of health promotions.

"Exercising without a healthy meal plan will usually just maintain a current weight or cause small changes in weight," she said. "If Airmen are looking to improve weight loss, they must decrease their calorie intake and make healthier food choices. They must also watch their sugar intake. High sugar products are the biggest downfall for weight loss."

In weight loss, a person's metabolism is an important factor to consider. There are many dos and don'ts in eating habits involving the metabolism.

"To keep that metabolism going, make sure to eat three meals a day and avoid going longer than five hours between meals," Sgt. Baker said. "Also, eating five or six small meals a day is healthy as well, but avoid going longer than three hours between each small meal."

Some people might say, "If I eat less calories then I will lose more weight."

According to Sgt. Baker, that is incorrect.

"I recommend not eating less than 1,500 calories a day for males and 1,200 calories a day for females unless under doctor's orders," Sgt. Baker said. "Eating less than that will slow the metabolism, because the body will interpret the lowering calorie intake as starvation and it will store more food than it burns."

Another good eating habit is to make sure lunch and dinner meals have both a vegetable and a fruit serving in them, she said.

"Also, skipping breakfast is never recommended," Sgt. Baker said. "I encourage a person to eat the first meal of the day within two hours of waking up. This gives the metabolism a good jump start."

Physical training is vital to better a person's health, stamina and endurance, but eating healthy and keeping the metabolism going is just as important, she said. Especially for those who are trying to lose weight and tone up.