Performing hundreds of crunches, burpees, sit ups, planks and rotations is one thing, but if you really want to win the fight against your fat the victorious will be those that have their diets squared away.
Health and wellbeing is fundamental to military resilience. An unhealthy body weight and excess body fat impact on physical and mental health, and present risks in terms of Service personnel becoming ‘unfit for duty’. Preventing and addressing existing weight management (WM) issues could positively contribute to the morale and effectiveness of soldiers, as well as providing a timely and cost-efficient contribution to easing current manpower challenges to maximise deployability.
The Growing Problem
Trends of poor health behaviours (diet and physical activity) amongst the Armed Forces are contributing to overweight and obesity, and the problem only increases with age. Physical inactivity, overweight, obesity pose major health concerns, being associated with increased risk of chronic non-communicable diseases, a reduction in quality of life, higher mortality rates, depression, negative mood states and poorer mental health. The health and economic implications of unhealthy body weight to the Armed Forces are significant. High and low body weight have been associated with increased risk of medical downgrading as “unfit for duty”, increased medical-care costs, a reduced self-reported ability to work, resulting in reduced manning due to poor health related absenteeism, and ultimately directly impacting on operational deployability.
Problems Within Training
Poor physical fitness and high body weight are independent predictors for heat illness in military personnel. The implication is that an individual who is overweight has an increased risk of heat illness, even if they have passed their physical fitness test. Importantly, an unhealthy body weight has been associated with poorer physical fitness and increased injury risk. Therefore, supporting healthy WM is also important in mitigating musculoskeletal injury (MSKI) risk. The physically demanding nature of operations requires robust soldiers who are mentally and physically prepared to operate in austere conditions and environmental extremes.
Overweight and obesity are also impacting upon the retention of personnel, and specifically the loss of trained, highly valued military expertise. Thus, the wider implications of poor weight management would be the potential impact on operational readiness in the face of the UK’s on-going overseas operational commitments. The prevailing tempo of such commitments makes it necessary for all military personnel to be ready to deploy. The MOD therefore has a legal and moral obligation to ensure that personnel are ‘fit for duty’.
Setting Standards
Service personnel at all levels have a responsibility to create a supportive environment as part of a Defence-wide ethos, which encourages individual endeavours to maximise their likelihood of being fit for service by remaining fit and healthy. In developing this supportive culture, unhealthy body weight should be considered unacceptable by both Service personnel and all levels of their Command. To this end, Commanders have a responsibility to present themselves as role models; espousing health behaviours as part of their routine practice (See associated publication/ DIN).
A health and wellbeing culture would be achieved by establishing options and choice locally that promote and protect health and provide appropriate physical development and support. Service personnel should remain responsible for their physical fitness, health behaviours and WM, as members of the UK Armed Forces. However, it is the responsibility of Command to provide the education, means (resources and facilities) and opportunity (time) for individuals to achieve the mandated fitness level, including healthy WM, where attaining a physical fitness standard is part of the Conditions of Service. Thus, it is a Command responsibility to take active steps to mitigate poor health and to provide support to those individuals who need help. Regardless of job type, the standard Commander’s set for themselves sets the standards for their subordinates (see associated publication/ DIN).
PTI Thompson: “Those who shy away and say it cannot be done, should not interrupt the person doing it. When you rise early to train, remember you do not make excuses – you make progress. You’ve got to apply yourself. It’s about will-power, structure, and discipline. Personally, I describe motivation as like a fire from within. For some soldiers it burns bright and for others all it needs is for someone to ignite it.”
Nutrition Training: Best Breakfast Foods
Oats
I recommend starting the day off with steel-cut porridge oats as they have a very low Glycemic Index, meaning the glycogen from the carb is released into your bloodstream slowly, sustaining your energy levels for a longer time. This energy source also enables you to feel fuller and energized for longer whilst combating cravings later in the day. Oats are also great to have 1.5 – 2 hrs before a morning workout or after as they also contain a high amount of vitamin B which assists the conversion of carbs into energy, proving useful for the access of energy.
Another benefit of oats is their high fibre content, which in some foods can make you sluggish, bloated and reduce exercise productivity, but the fibre in oats can further assist the release of carbohydrates. The high fibre content keeps your blood sugar levels balanced unlike other sugary breakfasts, and have an amazing ability to absorb any fluids efficiently, passing through your digestive tract at a very slow rate. When out on exercises convenient sachet oats are particularly useful in the morning when exhausted of your energy stores from previous arduous training. Oats provide a filling method and serve as a valuable source of sustainable energy.
If you’re looking have that satisfactory ‘full’ feeling before a full on working day, porridge is the ideal option due to its consistency; it’s been found that porridge sends satisfaction signals to the brain and improve satiety. If you’re trying to fight the fat and improve your health, studies have also shown that a bowl of porridge can lower cholesterol.
Combine oats with other energy sources such as cinnamon, fruits, honeys, milk and quark. These serve as not only a satisfying breakfast or snack, but a rich source of carbs, proteins and nutrients, all vital within exercise. If a bowl of oatmeal doesn’t excite your taste buds, adding some almonds, raspberries, cinnamon, honey, peanut butter and any other ingredients can be a tasty addition whilst providing their own nutritional and filling benefits.
Eggs
A great alternative to morning oats that also maintain steady blood sugar levels are eggs and egg whites. A study from the Pennington Biomedical Research Centre found that people who opted for eggs at breakfast felt less hungry all day than they did when they ate complex carbs like bread first thing.
Soldier’s trying to build muscle mass and get lean should opt for eggs as they have the highest bioavailable proteins and so used more quickly by the body than any other protein products. Egg whites from a single egg can provide around 6g of protein and no fat, when trying to lean up or lose weight, eggs are helpful in utilising the benefits of exercise, particularly weight training.
Eggs are also great ammunition when afternoon hunger strikes. I recommend consuming one or two hardboiled eggs as an afternoon snack. Moreover, the availability of hard boiled eggs in most cookhouses make it a convenient, cost effective option that provides an abundance of rich protein and nutrients. Protein should be viewed as a vital macronutrient in any soldiers diet due to the restoration of muscle and tissues used in any form of exercise.
On average each egg contains 91 calories and 6.2 grams of protein. Due to its high protein content, eggs are one of the few complete protein sources that contain all 9 amino acids. Once ingested, these amino acids trigger the hormones in the gut that suppress appetite, achieving that satisfied feeling. Protein is ideal for satisfying hunger but is also essential for the body’s optimum growth and maintenance of lean, metabolically active muscle tissue. Although higher in calories and fat than the other options due to the yolk, this is where the majority of an eggs protein is contained. I suggest no more than 2 whole eggs at any one sitting and.
Greek yogurt and berries
According to a study in the International Journal of Obesity, people who take on board calcium from low fat yogurt may lose more weight from their tummies. The is due to the probiotic content of yogurt, which keeps your digestive system healthy, reducing bloating and constipation. Greek yogurt contains double the protein but half the sugar as regular yogurt, providing the needed source of nutrients for energy and muscle repair used through the course of exercise.
For an extra fibre and vitamin hit compliment plain yogurt with grapes, raspberries, strawberries, cherries, blueberries or cranberries. These berries all contain anthocyanins, which are pigments that give the different berries their varied colours. These plant chemicals also attack belly fat, which will give you a flatter stomach.
Best Lunch Foods
Chicken breast
Chicken is a well-known staple to any high protein low carb diet, thanks to its impressive 25g of protein in a 3-ounce chicken breast. The hefty protein content in this lean meat will help you to meet those protein requirements. Compliment chicken breast with steamed vegetables such as broccoli and green beans.
Fish
All types of fatty fish, particularly tuna, salmon and mackerel, are great option due to their healthy omega-3 fatty acids. Although it sounds counterintuitive to be eating fatty acids, they work for you because they kick start your metabolism and with it, fat burning. They all also pack a protein punch and help suppress sugar cravings.
Green leaf vegetables
Due to their vitamin, mineral and fibre content green leaf vegetables help to reduce water retention, and that will have a knock-on effect in terms of reducing bloating and digestion issues.
Best Snack Foods
Fat-free Greek yogurt
Greek yogurt is a great post-workout replenishment to have within an hour of a workout, as it replenishes your glycogen stores and provides the necessary protein for the small muscle tears you incurred during that weight session. One serving can contain between 17 and 20 grams of protein which is an ideal amount to consume post-workout. 20g of protein is sufficient to promote muscle synthesis (American Journal of Clinical Nutrition).
Quark
As a personal favourite, this is the ultimate high protein satiating health food. Quark contains 150% more protein than non-fat Greek yogurt. The food source has a very high protein content, but low fat, low carb, low sugar and salt content. It is made by warming soured milk until the desired degree of denaturation of milk proteins is met, and then strained. Some supermarket versions contain an impressive 13.6g of protein per 100g, at just 0.2g fat, and 0.04 g of salt.
Almonds
Almonds are full of fibre, monounsaturated fats and regulate your blood sugar levels, so you won’t succumb to those mid-afternoon hunger attacks. These nuts are also a great source of anti-oxidants, potassium, protein and vitamin E. Furthermore, recent research has revealed that they have an in-built calorie inhibitor, because they reduce absorption of the fat they contain.
Apples
Apples have been proven to make you feel full, as they contain high amounts of fibre and vitamins. Other fruits such as pears and oranges are a great food to keep hunger at bay as they are full or fibre and natural sugars, serving as a useful source of sustainable energy. Studies have also suggested that they can make a good pre-meal snack; research showing that eating an apple 20 minutes prior to a eating a meal reduces the amount eaten during that meal.
Oranges are another super-fruit when it comes to satiety index and are almost twice as filling as bananas for the same amount of calories. Oranges are 86 per cent water and research shows that foods with high water content can help to improve our satiety due to the increased portion size, without impairing the calorie content. Apples and pears particularly contain pectin which slows digestion and encourages satiety, whilst still providing an array of nutrition needed throughout the body.
Protein Shake
An ideal snack for the on-the-go soldier due its convenience, a mid-morning or afternoon shake is one of the cleanest and fastest digesting proteins available. Most Whey Protein Isolate powders per scoop (25g) contain 19g protein, 2g fat, under 100 calories, and under 2g carbs making it an ideal addition to a fat-loss, or muscle building diet. Ensure any protein powder has been tested and approved by Informed Sport.
Peanut Butter
A recommended snack when training intensity increases, no-added sugar organic spreads can serve as a useful source of nutrients and energy. Peanut butter, almond butter, natural honeys provide a rich source of natural sugars and proteins and are a great snack before or after any workout. Organic almond and peanut butter provide the ‘good’ fats commonly associated with them, but also contain a rich source of protein. The natural fats and sugars found in these spreads serve as a good source of energy when carbs are exhausted, preventing your body from burning lean muscle as fuel.
Best Foods for Dinner
Whole Grains
Research in the Journal of Nutrition discovered that people who incorporated three servings a day of whole grains had less overall body fat and less belly fat than people who ate less than a quarter of a portion. Whole grains are a great energy source, great for the digestive system, and are full of fibre. Whole grains will leave you feeling full.
Yellowfin Tuna
Tuna provides a high amount of premium protein at 25g of per 3 oz. serving. Extra health benefits include its Vitamin B content and the antioxidant selenium in its flesh. Tuna is a great source of omega 3 fatty acids which have been shown to support cardiovascular health. Health benefits also include controlling blood pressure, increases cognitive function, improves mood, and prevents cancer.
Turkey Breast
As a great alternative to chicken, turkey contains an impressive 24g of protein per 3 oz. serving and has many health credentials along with it. Skinless turkey is low in fat and is a great source of iron, zinc, potassium, and phosphorus. The meat is also a rich source of Vitamin B6 and Niacin which are both essential for the body’s energy production.
Regular turkey consumption has also been found to help lower cholesterol levels. Turkey contains the amino acod tryptophan, which produces serotonin and play an important role in strengthening the immune system. It is also a source of selenium which is essential for thyroid hormone metabolism. For a flavour hit add a sprinkling of Cajun spices to your turkey steaks.
Cottage Cheese
Cottage cheese is a protein power food with 14g per half cup serving. The food is laced with casein protein – a slow digesting protein that provides your muscles with a steady supply of vital amino acids. I recommend adding a serving to your evening meal for an extra protein hit.
Best Foods for Training
Macronutrient Training: Carbohydrates
Carbohydrates are essential to a soldier’s diet in order to maximise performance when undergoing a strenuous exercise in the field. Carbohydrates are the most common source of energy found in food. What’s key is when to consume carbohydrates and consuming the right type. Carbohydrates can be broken down into two categories; Simple carbohydrates which are your Monosaccharaides and Disaccharides, and Complex carbohydrates which are your Polysaccharides, glycogen and fiber.
All carbohydrates form glucose, which is the fundamental fuel for all of the body’s functions. Glucose is transported by means of blood and taken into cells to be converted into energy. Insulin, produced by the pancreas gland, plays an important task as it controls the uptake of glucose by your cells. After replenishing through insulin, if you have any surplus glucose, it will be converted into glycogen. When glucose is converted into glycogen, it’s stored in the liver, muscle tissue or if your glycogen stores are full, then in the form of fat around the body.
Once the glycogen storage area becomes full in the liver and muscle cells, then the excess glucose taken in will be stored as fat for your body to use as energy later if needed. Any excess glucose will be stored as fat. If due to intense activity a soldier requires more energy, glucagon in their body is then released by the pancreas. Glucagon is used to convert the glycogen stored back into glucose, which will then be released into their bloodstream for the bodies cells to use for energy. It is important to understand that the slower the release of glucose, the more stable and sustainable the energy levels of the body.
For a steady supply of energy choose non-impact carbs that are high in fiber such as vegetables and whole grains. Once digested these carbs have minimal effect on your blood sugar levels and maintain stable insulin levels throughout the day. These carbs also allow people to follow through with their diet plans and they avoid insulin spikes and the caloric intake whilst giving a sense of satiety. Fiber is indigestible due to the body’s lack the enzymes needed to break it down and obtain the calories. Instead fiber will bind to molecules and help move digested food through your body.
Fiber can be broken down into 2 categories, soluble and insoluble. The benefits of soluble fiber is that the ingestion of this type of carb will lower blood cholesterol by binding to bile acids and removes them from the body (Bile acids are needed to make cholesterol).
If a soldier is about to undergo intense activity that requires a quick energy burst, they should consume impact carbs that have a significant effect on blood sugar levels. Once consumed the body breaks down these impact carbohydrates for glucose, the substance that gives your cells energy. Impact carbs are divided into the 2 categories stated earlier: Simple and Complex. Simple Carbs are most likely to be found in ration pack snacks that have been sweetened with added sugars. This sugar should be consumed in moderation. The simpler the carbohydrate, the faster the glucose is released into a soldier’s blood. It’s important to remember that this type of carb can cause peaks and drops in blood sugar level, and less stable energy levels in the body.
Healthy Weight Management: Body Composition Measurement
Under PTI’s Service personnel can assess their health risk by deriving their Body Mass Index (BMI) BCM. The measurement includes recording height, weight and waist circumference. Disadvantages of the measurement are that it does not differentiate between muscle mass and fat mass. As such, BMI in combination with waist circumference (which provides an indication of abdominal or ‘central’ accumulation of body fat) will be used to assess an individual’s risk of obesity related diseases according to the NICE risk classifications.
Body Mass Index (BMI) = Weight (kg) / [Height (m)]2
BMI Classifications
NICE Risk Classifications
PTI Thompson: “If there’s one piece of advice I can give, it’s to not be afraid of starting out on a lifestyle change. Structure and discipline will be key ingredients to your success. It’s not easy to keep at it when things aren’t going well and motivation starts to lack, what is guaranteed though is that if you give up, your goal will never be reached – stay with it.”
For more nutrition and fitness training advice visit the Facebook page ‘Fitness with Thompson’.
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