Appearance and health: a sensible approach to weight loss - for dancers, part 2

Dance Magazine, Nov, 1997 by Linda Hamilton

Last month I discussed the major eating disorders and the psychological problems dancers may face by misunderstanding the proper relationship between diet and exercise when trying to lose weight. Of course it is possible to lose weight in a healthy way once you have accepted how you differ from some imaginary "ideal." But to do this you need to know how to burn calories; how to lower your "set point," or your genetically determined weight, through exercise; how to reduce your food intake without unleashing feelings of deprivation; and how to stick to a maintenance program.

In this second part of my chapter on body weight and appearance, I'll show you how to make a lifestyle change that will enable you to reach your optimal weight without endangering your energy, health, or career.

EXERCISING CORRECTLY

An effective weight-loss program rests on aerobic exercise, which, according to current research, is actually believed to lower your set point for weight. This type of exercise will affect your metabolic rate, since the energy generated by your muscles can increase nearly 120 times with vigorous exercise. In addition, regular aerobic exercise brings about enzymatic changes that facilitate fat metabolism, while boosting your stamina.

A talented student at the School of American Ballet needed to lose five pounds for the annual workshop performances, in which she had a leading role. Her eating habits were good, but weight problems ran in her family. To help her lower her set point, I recommended that she work out three to five times per week for thirty to forty-five minutes by biking, taking an aerobics class, or using the StairMaster. Swimming can also be good, although there's some question about it increasing your appetite as a way to maintain fat insulation in cold water. This dancer lost the weight by using the stationary bike and was offered a position in a major ballet company.

Should you have a physical problem, such as a bad back, you must choose the aerobic activity that places the least amount of stress on your body. If you want to increase lean muscle, which is metabolically more active than fat, you can also incorporate into your regime a weight-resistant exercise, such as the Pilates method, which will emphasize strength and flexibility, within the turned-out position, to retain lean tissue.

EATING CORRECTLY

The next step for many dancers is to plan a balanced diet including a blend of carbohydrates, fat, and protein, as well as vitamins and minerals. At times, making the right choice can be confusing. One dancer asked me: "Which foods could be eaten before dance class and which should be avoided?"

If you're going to lose weight the correct way, you need to remember that you're an athlete as well as an artist. Before we go into the number of calories to eat, let's review the type of fuel that's right for you.

Because dancing isn't aerobic, all your zip comes from foods rich in carbohydrates, which are stored in your body in an energy form called glycogen. Glycogen stores are limited: the average amount of available energy is only about 200 calories. If you want to increase your muscles' capacity to store glycogen, add endurance training like swimming or riding the stationary bike. This form of exercise will use fat for fuel thirty to sixty minutes after you begin. Make 12 percent of your diet protein, since this is needed to repair tissue damaged during exercise. Avoid eating meat and other foods high in fat before you dance, as these are harder to digest.

One 22-year-old modern dancer I know went on a crash diet and began to show signs of glycogen depletion, including feelings of sluggishness, excessive fatigue, and "heavy" legs. To remedy this problem, you should eat unrefined or complex carbohydrates before you dance and replenish your supplies afterward. Food choices include rice, breads, cereals, pasta, potatoes, peas, parsnips, sweet corn, dried beans, lentils, fruit, milk, and yogurt.

Some may be surprised to hear me say that complex carbohydrates should make up about 60 percent of a dancer's diet. There is a lot of hoopla about high-protein diets, as well as negative comments out there about carbohydrates. However, these only apply to insulin-resistant dieters, who represent about 25 percent of the population and who tend to be overweight by normal standards. This is rarely the case for dancers.

INTAKE OF FAT AND CALORIES

To reach your optimal weight, your daily food intake should range between 1,400 and 1,600 calories for females and 1,600 and 1,800 calories for males, with 25 to 40 grams of fat. Dancers who are going through a growth spurt should aim for the higher number. Pamela Koch, the nutritionist at the School of American Ballet in New York City often has erratic eaters begin eating fewer calories right away. However, she says that if you eat pretty much the same amount every day, it's best to reduce consumption slowly (about 300 calories every two weeks) so your body can adjust. Both approaches take a lot of discipline; the average dietary intake runs from 2,200 to 2,500 calories a day. If your weight continues to drop after you get to your optimal weight, add 100 calories every few days.