Week 2 - UWA League - Simple but not Easy

Week 2 done and dusted. Some great performances on the pitch last night, O.B city looking strong. However, I was even more impressed with the off-pitch results - the majority of players coming into the competition with some big losses right off the bat!

On-Pitch performance

Yellow Belly (yellow) 5 - 4 Polar Bears (white)
O.B. City (Red) 9 - 2 Black Puddings (Black)
Fatburn Rovers (Blue) 3 - 4 Green Machine (Green)

Off-Pitch results

Yellow Belly (yellow) 2 - 1 Polar Bears (white)
O.B. City (Red) 1 - 2 Black Puddings (Black)
Fatburn Rovers (Blue) 2 - 2 Green Machine (Green)

Overall Results for week 2

Yellow Belly (yellow) 7 - 5 Polar Bears (white)
O.B. City (Red) 10 - 4 Black Puddings (Black)
Fatburn Rovers (Blue) 5 - 6 Green Machine (Green)

You can see match results anytime at www.manvfatsoccer.com.au/uwa, and if you click on ‘ Latest Results’ (the tab on the right of the results box) and hover your mouse over the scores (e.g., 4 – 2), you’ll be able to see a break down of where the score came from.

Shout-Out to Current Team Weight Loss Leaders… Based on kgs lost to-date.**

  • Black Puddings
  • O.B. City & Green Machine
  • Polar Bears

Simple not Easy
This week I want to remind everyone to keep things simple wherever possible. At the end of the day we are simply aiming for a negative energy balance:

Energy in < Energy out

That’s all there is in weightloss. The only special thing about fad diets is that they remove entire food groups from the food pyramid which you guessed it - simply results in less energy in but they can result in many side effects. You can achieve the same negative energy balance whilst keeping a balanced diet and simply reducing portion sizes!

The correct message for weight loss should involve the following points:

- Balanced nutrition - variety
- Involves mostly normal foodstuffs
- Should decrease current intake by no more than 2000-4000kj per day
- Should decrease current intake to no less than 5000-6000kj
- Should be educational - able to be followed long term!
  1. Cut down on fat intake - the energy-dense nutrient

    • To 40-50g per day
    • Reduce/ go without butter or margarine
      • Reduced fat/low-fat dairy products
    • Grill, steam, dry-roast as opposed to crumbed + battered
    • Cut down cakes, biscuits, chips
      • Lean meat or fish instead of sausages
  2. In terms of liquids you should prioritize them in this order:

    1. Water is best
    2. Tea + coffee is okay
    3. Low fat + skim milk
    4. Non-calorically sweetened beverages
    5. Caloric beverages - juice, Powerade
      Caloric sweetened beverages - coke, lemonade

More tips coming your way next week, please remember to fill out your booklets - I have been extremely lenient this week (NORMALLY NOT BRINGING A BOOK MEANS NO WEIGHT LOSS GOALS WILL BE ATTRIBUTED TO THAT PLAYER NO MATTER WHAT THE SCALES SAY

Have an absolutely fantastic weekend and I shall see you all next week,

Hamish