9 Science-Based Ways for Athletes to Lose Weight
Humans need a certain amount of body fat to maintain basic functions.
However, a higher percentage of body fat can negatively affect the performance of athletes.
That said, athletes must approach weight loss with care. Failure to do so can negatively affect training and lead to muscle loss.
Here are 9 science-based weight loss tips for athletes.
1. Reduce fat out off-season
It is very difficult to reduce body fat and achieve fitness at the same time.
You need to eat fewer calories to lose fat. This can make the workout feel more difficult and prevent you from presenting yourself in the best light.
For this reason, it is best to lose fat in the off-season when you are not racing. If this is not possible, aim for a less intense workout.
Trying to lose fat out of season will give you more time to reach your goals. Losing weight at a slower rate appears to reduce the chances of muscle loss and promote better athletic performance.
Most studies agree that the ideal weight loss is 1 pound (0.5 kg) or less per week.
SUMMARY:
Try to lose weight at the rate of 1 pound (0.5 kg) or less per week in the off-season. This will reduce the loss of muscle mass while promoting athletic performance.
2. Avoid crash diets
If you cut too many calories, your nutrient intake will not support proper training and recovery.
This can increase your risk of injury, illness, and overtraining syndrome.
The latest sports nutrition guidelines also warn against eating too few calories and reaching dangerously low body fat percentages, which can impair reproductive function and reduce bone health.
The recommended safe minimum body fat percentage is 5% for men and 12% for women. However, these levels are not necessarily the best for all athletes, so working with your coaches and sports dietitians is best for you.
Cutting calories too quickly can also negatively affect hormones and metabolism.
To lose body fat, athletes should consume between 300 and 5500 fewer calories per day, but should avoid 13.5 calories per pound (30 kg per kilo of calories) per day.
You don't know how much fat-free mass you have if you estimate your body composition with a skinfold test or Bioelectrical Disability Analysis (BIA).
Your body composition can also be measured using dual-energy X-ray agropathometry (DXA) or submersible water weight. These are more accurate but tend to be more expensive and stricter.
SUMMARY:
Strict diets can increase your risk of illness and injury, as well as negatively impact your training and recovery. Therefore, avoid reducing more than 300 to 5500 calories per day from your caloric intake.
3. Eat less added sugar and more fiber
Low carbohydrate diets appear to be very effective in promoting fat reduction by providing less than 35-40% of calories from carbohydrates.
But limiting curbs too drastically isn't always best for athletes. Because it can negatively affect training and sports performance.
The goal is to consume 40% of your daily calories to maximize fat loss. Still, eat no less than 1.4-1.8 grams of carbohydrates per pound (3-4 kg per gram).
Cutting down on added sugars is a healthy way to reduce your total carbohydrate intake.
To do this, check the labels and cut down on sugary foods like glucose, sucrose, and fructose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups.
Instead, increase your intake of high-fiber vegetables. These will help you stay full for a longer period of time so that you feel more satisfied.
SUMMARY:
Eating less sugar and more fiber can help you meet your body fat goals. Athletes should keep in mind that they should eat less than 1.4-11 grams per pound (3-4 grams per kg).
4. Eat more protein
Protein helps you lose fat in a variety of ways.
For starters, a high-protein diet increases the feeling of fullness and the number of calories burned during digestion. These help prevent muscle loss during weight loss, even in trained athletes.
In fact, several studies have shown that eating 2 to 3 times more protein a day helps athletes retain more muscle to lose fat.
Therefore, athletes who limit their calories to lose weight should consume 0.8 to 1.2 grams of protein per pound (1.8 to 2.7 grams) of their daily weight.
That said, there is no point in beating these recommendations.
Eating more than this amount can result in other important nutrients from your diet, such as carbohydrates. This can limit your ability to train and maintain good athletic performance.
SUMMARY:
High protein intake helps to limit muscle loss while losing weight. Athletes should aim to consume 0.8 to 1.2 grams of protein per pound of body weight (1.8 to 2.7 grams per kg).
5. Distribute your protein intake throughout the day
In addition to taking more protein, athletes can benefit by spreading their intake throughout the day.
In fact, 20 to 30 grams of protein per meal seems to be enough to stimulate the muscles to produce protein for the next 2 to 3 hours.
This is why many scientists believe that eating high-protein foods or snacks every 3 hours is ideal
Interestingly, studies of athletes show that distributing 80 grams of protein over more than 4 meals stimulates muscle protein production more than dividing it into 2 large or 8 small meals.
A 2-week weight loss study among boxers also found that those who spread their daily calorie allowance more than 6 meals instead of 2 lost 46% less muscle mass.
Snacking 40 grams of protein before bed enhances recovery from training and increases muscle protein synthesis overnight.
However, more research is needed on athletes to make a firm decision.
SUMMARY:
Eating 20 to 30 grams of protein every 3 hours even before bed helps maintain muscle mass during weight loss.
6. Good refuel after training
Eating the right foods after training or competition is extremely important, especially when it comes to reducing body fat.
Proper refueling is especially important for the days of two training sessions or when you have less than eight hours of recovery time between workouts and events.
Athletes on carbohydrate-restricted diets should consume between 0.5 and 0.7 grams of carbohydrates per pound (1 to 1.5 grams) of body weight as soon as possible after a training session.
Adding 20-25 grams of protein can further restore and expand protein production in your body muscles.
SUMMARY:
Getting plenty of sugar and protein right after training helps you maintain athletic performance while losing weight.
7. Do strength training
People trying to lose weight often run the risk of losing some muscle in addition to fat. Athletes are no exception.
Some loss of muscle mass can be prevented by eating enough protein, avoiding heavy diets and lifting weights.
Studies show that both protein intake and strength training exercises stimulate muscle protein synthesis. What's more, the combination of the two seems to have the most impact.
But be sure to talk to your coach before adding any additional training to your schedule. This will reduce the risk of excessive training or injury.
SUMMARY:
Strength training exercises help prevent the loss of muscle mass that is often felt during weight loss.
8. Gradually increase calories after reaching your goal
Once you reach your body fat percentage goal, it is tempting to start eating faster.
However, this may not be the most effective way to maintain your results.
Because your body can adapt to a limited calorie intake by adjusting your metabolism and hormone levels.
The researchers believe that you can continue these adaptations for some time to maintain your calorie intake and regain lost fat faster.
Gradually increasing your calories can be a good option.
It can help you better restore your hormone levels and metabolism, reduce weight regain.
SUMMARY:
Gradually increasing your calorie intake after a period of weight loss can help reduce weight regain.
9. Try these tips to lose weight
Although weight loss is a broad research topic, the number of studies conducted on athletes is limited.
However, many scientifically proven strategies to help non-athletes lose body fat can also benefit athletes. So, you can try the following:
Record your parts. Measuring your portions and keeping track of what you eat is scientifically proven to help you perform better.
Drink enough fluids. Drinking fluids before meals, whether it's soup or water, can help you get 22% fewer calories from food.
Eat slowly. Those who eat slowly eat less and feel fuller than those who eat fast. Eating slowly can help reduce your calorie intake without feeling hungry. Try to take at least 20 minutes for each meal.
Avoid alcohol. Alcohol is a source of empty calories. Additionally, it can prevent athletes from recovering properly after practice, which can negatively affect future performance.
Get enough sleep. Studies show that too little sleep can increase appetite and cravings by up to 24%. Since sleep is important for athletic performance, make sure you have enough.
Reduce your stress. Having high levels of stress increases cortisol levels, which encourages eating habits. Mental and physical stress can also prevent a proper recovery.
SUMMARY:
Stress, sleep, hydration, and alcohol affect weight loss. Eating slowly, controlling portion sizes, and getting a good night's sleep helps you lose weight.
BOTTOM LINE
Reducing fat can be beneficial, but athletes should do it in a way that does not negatively impact their athletic performance or health.
Those who want to reduce their body fat levels should do so out of season.
Remember that low body fat is not always good. Athletes should discuss any weight loss goals or strategies with their coaches or sports dietitians.
Article source healthline.com
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