Tips For Athletes To Lose Weight 2023

Why do some athletes want to lose weight?

Athletes are often under a lot of pressure for a certain weight to participate in certain sports.  These sports include dancing, gymnastics, diving or figure skating.  As a result, athletes typically lose weight in unhealthy ways (avoiding food, using diet pills, laxatives or vomiting).  

An unhealthy diet can lead to unhealthy eating habits or eating disorders (anorexia or bulimia).  An unhealthy diet and strenuous exercise can also affect your menstrual cycle and women's bone health.  Also, it can impact the growth and development of young athletes.

What is the goal of a healthy weight loss?

A healthy goal is to lose one to 2 pounds per week.  Give yourself plenty of time before an event to lose weight safely.  Losing weight too fast can impact your performance and cause health problems.  It can cause fat as well as muscle loss.  The best time to try to lose weight is off-season or early in the season, before the competition.  Resistance training can limit muscle loss while you lose fat.  Ask your dietitian or doctor to help you choose a weight loss goal for your height, age, and activity level.

What is a healthy eating plan for an athlete?

Eat a variety of healthy, low-calorie foods during meals and snacks.  Do not skip meals.  Below are the recommended amounts of fats, carbohydrates, and proteins that you may need daily.  Your dietitian will be able to tell you how many calories and nutrients you should eat each day.

Fat is important because it provides energy and vitamins.  Between 20% and 35% of the calories you consume each day should come from fat.  For example, a person who requires approximately 2,900 calories per day should consume 725 calories per day from fat.  Foods contain healthy fats and unhealthy fats.  Ask your doctor for more information on the different types of fats and how much fat you should eat in total.

Carbohydrates are the main source of energy that your body uses during exercise.  The amount of carbohydrates you require will depend on the calories you need to consume each day and the sport you play.  It also depends on whether you are a man or a woman.  Athletes require 6 to 10 grams of carbohydrates per kilogram of body weight.  To determine your weight in kilograms, divide your weight by 2.2 pounds.  Then multiply this number by the amount of carbohydrates you need each day.  For example, if you weigh 70 kilograms, you will need 420 to 700 grams of carbohydrates per day.

Protein helps build and repair muscle, make hormones, boost your immune system, and replace blood cells.  The amount of protein you require is slightly higher than the recommended amount for people who do not exercise.  Patient athletes require 1.2 to 1.4 grams of protein per kilogram of body weight per day.  Athletes who engage in strength training (such as weight lifting) require 1.2 to 1.7 grams of protein per kilogram of body weight per day.  Your protein requires can usually be met by following a balanced diet plan.  Foods that are a good source of protein include poultry, eggs, lean meats, cheese, milk, peanut butter and peas.  You do not need amino acids or protein supplements if you follow a healthy and balanced eating plan.

How can I safely reduce the number of calories?

Eat about 500 fewer calories per day to lose 1 to 2 pounds per week.  Below are some ideas on how to cut calories.

Reduce the size of the part.  This can be done using a small plate.  You can use plate rules for serving sizes.  Place the vegetables on half (6) of the plate.  Keep a quarter (¼) of a protein meal on your plate.  Place the carbohydrates in the last quarter (8) of the plate.

Avoid swallowing a second serving.  At the restaurant, share your meal with someone else or take half the meal home.

Reduce sugary and fatty liquids and foods.  Some examples of liquids and foods that are high in sugar are soft drinks, sweet drinks and candy.  High fat foods and liquids include whole milk, french fries, fried foods, mayonnaise and pastries (cookies and cakes).

Eat healthy snacks between meals to avoid feeling starving.  These will help you avoid overeating.  Eat a carbohydrate diet about an hour before exercise so that you get energy, and you do not feel hungry.  Some examples of carbohydrate-rich snacks include low-fat bran muffins, a banana, apple or yogurt.

What are some foods that can be included in my meal plan?

Eat protein and low fat dairy foods.  Skim or drink 1% milk.  Eat low-fat cottage cheese, yogurt and cheese.  Eat fish, chicken or turkey without skin and cut lean meat.  Prune all visible fat from the meat before cooking.  Choose eggs and egg whites.

Eat fiber-rich foods, such as complete grain foods (bread, tortillas, crackers), beans and lemons.  Choose low-calorie high-fiber cereals like oatmeal (less than 150 calories per serving).  Slowly add high-fiber foods to your diet if you don't usually eat them often.  If these high-fiber foods are added to your diet very quickly, you may experience bloating, gas and upset stomach.

Include whole grain carbohydrates and lean meats in every meal and snack.  These foods can help you feel fuller.

Choose healthy, low-calorie snacks like fruits, vegetables, low-fat dairy products and cereals (like granola bars).

Should I drink fluids?

Drink calorie-free or low-calorie drinks, such as water and sports drinks.  Drink enough water to avoid dehydration.  Dehydration can cause serious health problems.  Athletes need more fluids because they lose water through sweating.

Always carry water with you when exercising for an extended period of time.  You can wear a bag or belt designed specifically to carry water on your back or around your waist.  Drink sports drinks during exercise sessions that last more than 1 hour.  The best way to check if you are drinking enough fluids is to check the color of your urine.  Urine should be clear or very light yellow in color with no odor.  If your urine is dark and has a strong odor, you may not be drinking enough fluids.

When do I need to call my doctor?

• You feel weak or dizzy.

• You lose a lot of weight in a short time.

• You have questions or concerns about your weight loss plan.

Your care agreement:

You have the right to help plan your care.  Discuss your treatment options with your doctors to determine what care you want.  You always have the right to refuse treatment  This information is for educational use only,  It is not intended to give you medical advice about illness or treatment.  Consult your doctor, nurse or pharmacist before following any medical procedure to see if it is safe and effective for you.

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Always consult your healthcare provider to make sure the information on this page applies to your personal situation.