Richard Kahalioumi , owner and director of Holua Racquet and Paddle in Hawaii , says staying active is what has kept him successful . “ It takes a bit of discipline , and still , it ’ s ROUGH ! I ’ m always trying to move as much as I eat . I have a huge appetite and I miss my midnight ice cream , but I just try to stay consistent .”
Top Tips for Long-Term Success
Statistics prove that keeping unwanted weight off is hard . In fact , about 80 percent of weight lost is regained within five years . But with pickleball as a motivation and some determination to succeed , these tips can help you ward off those unwanted pounds . 1 . Exercise Yep , this one may be the easiest tip for my fellow pickleball addicts because we love to play our sport ! Keep in mind :
• A general guideline is to exercise 60 minutes on most days for weight loss , and 30 minutes each day for weight maintenance .
• To count as exercise , your heart rate should be elevated . Consider the intensity of your pickleball games and determine whether you need to add some brisk walking or other forms of exercise into your routine .
• Higher muscle mass will help you burn more calories each day while keeping you stronger on the court . Be sure to incorporate strength training at least twice every week .
2 . Get Enough Protein
Getting adequate protein is an important component to weight maintenance . High-protein foods take longer to digest and require a lot of energy for our bodies to break down . Protein digestion causes the body to release hormones that help us feel full and satisfied for a long time after a meal . Finally , every cell in the body needs protein for function and daily repairs . If we don ’ t get enough , our bodies take it from our skeletal muscles , a . k . a . pickleball muscles , to mend cells in more vital organs like the heart .
There are a lot of factors that determine how much protein we need , but below is a general guideline chart .
3 . Stay Hydrated
Water is important for many reasons , including helping you keep your weight in check . Drinking a glass before meals can help you feel full quickly and may help you consume fewer calories . There is also some evidence that shows adequate hydration may help you burn more calories every day .
4 . Get Your F & V Fruits and vegetables are packed with nutrients we all need , and they can help with unwanted weight gain . Most are high in water and fiber content , which can keep you feeling fuller longer . Vegetables are also low in calories , and eating lots of them can help you reduce your overall calorie intake during the day .
5 . Buddy Up
Studies show that having supportive people around you with similar goals can help you keep extra weight off . It ’ s especially effective if the people you live with , like your spouse or partner , practice a healthier lifestyle with you . If your close loved ones don ’ t share your goals , have an honest discussion about how they can help you stay on track .
6 . Be Gentle with Yourself
Keep in mind that you are human , and we are designed to eat food and store fat for times of famine . Fortunately , and unfortunately , we live in a time and place where food is plentiful for most people , and the temptations are everywhere we look . If you find days when you overindulge , don ’ t beat yourself up . Enjoy every bite , then decide to get yourself back on track . Better yet , use it as an excuse to play more pickleball tomorrow ! •
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at brandigivensrd . com .
Brandi ’ s Kitchen
Athlete Description |
Protein Recommendation |
Example |
Rec Player Under 50 |
. 9 grams / kg / day |
77kg person x . 9g = 69g / day |
Rec Player Over 50 |
1.2 grams / kg / day |
77kg person x 1.2g = 92g / day |
Intense Athlete Playing Several Hours Daily |
1.2-1.7 grams / kg / day |
77kg person x 1.2-1.7g = 92-131g / day |
Resistance Exercise Days |
1.6-1.7 grams / kg / day |
77kg person x 1.6-1.7g = 123-130g / day |
MARCH / APRIL 2024 | MAGAZINE 77