Three Ps of Weight Management for Racing Drivers

Now that you are monitoring your heart rate using Wireless Motorsport’s Biometric Receiver (see this article for why you should be measuring your heart rate), you might be considering ways to minimize the stress on your body during racing.  One obvious way is to reduce your weight.

Extra weight puts stress on your body. If you are carrying extra body fat, your heart has to work harder to move that excess weight around.  So even losing a few kilos can help reduce the strain on your heart.

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Here are three possible and palatable Ps to help reduce body fat:
  1. Portions – Learning the correct portion size for every food item can be tricky. But three simple ways you can reduce the sheer volume of food:
    1. Use a smaller plate. We have a tendency to fill our plates to capacity; a bigger plate means you can pile on more food. You simply cannot cram as much food on a smaller plate, thus your portion size is reduced.
    2. Forget the all-you-can-eat buffets.   It is too difficult to judge or control portions.
    3. Skip the second helping. Which leads us to P number two.
  2. Pause – Did you know that it takes your brain about 20 minutes before it registers that feeling of fullness? So slow down, remove all the distractions (mobile phone, TV) and savour each bite. You’ll be full before you reach for that second helping!
  3. Pass – Sugar, not fat, is the enemy. Pass on the obvious sugar loads (sodas, lollies, cakes and biscuits), and check food labels carefully. Not only are there added sugars hidden in processed foods like salad dressings, tomato sauces and condiments, but even your “healthy” cereals and low-fat yogurts usually contain added sugars. The World Health Organization has suggested that we cut the amount of sugar we consume in a day to less than 25 grams. That is approximately six teaspoons of sugar per day. A medium-sized blueberry muffin contains about 37 grams of sugar; a sports drink, around 53 grams.

What other Ps have you applied to successfully reduce your body fat? We’d like to hear from you.

Disclaimer: This information is not intended as, nor does it constitute medical advice, diagnosis, or treatment. One type of healthy eating plan doesn’t necessarily work for another person. There are many factors such as age, lifestyle, fitness, genetics, activity levels, etc. that will determine what healthy eating plan best suits you, your lifestyle and your health. Consider consulting a Practising Dietician/Registered Dietician for more specific healthy eating or weight loss plans.

Sally Fitzpatrick
Sally Fitzpatrick


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