Weight Loss Tips For Athletes

GENERAL INFORMATION:

When is the best time for athletes to lose weight?

• Losing weight is important for some athletes because they believe that they perform and compete better if they weigh less. Losing weight too quickly right before a competition can hurt your performance and cause health problems. Allow plenty of time before an event to safely take off weight.
  
  
• The best time to try losing weight is during the off-season or at the beginning of the season, before competition.

What is a healthy weight loss goal?

• Athletes are often under a lot of pressure to be at a certain weight for some types of sports. This often causes athletes to lose weight in unhealthy ways (skipping meals, using diet pills or laxatives, or vomiting). Unhealthy dieting can lead to unhealthy eating habits or eating disorders (anorexia or bulimia). Unhealthy dieting and heavy exercise may also affect menstrual (MEN-stroo-al) cycles and bone health in women. It may also affect the growth and development of young athletes.
  
  
• A weight loss goal that is safe is one to two pounds per week. Losing weight too quickly may make you feel weak and may decrease your performance ability. It can also cause you to lose muscle along with fat. Doing resistance training three times a week may limit your loss of muscle as you lose fat. Check with your coach or trainer if you have questions about your workouts.
  
  
• Ask your dietitian or caregiver to help you choose a good weight for your height, age, and activity level.

What is a healthy diet for an athlete?

• Eat a variety of foods while losing weight. Do not stop eating food from any of the major food groups and do not skip meals. Eat regular meals and snack before workouts to ensure that you have enough energy.
  
  
• The type of diet that you should follow is similar to the type of diet that any healthy person should follow. You need more calories than a person who does not exercise regularly because you burn extra calories during exercise. Your dietitian or caregiver will tell you how many calories to eat each day to lose weight.
  
  
• The following are suggested amounts of the carbohydrate, protein and fat you need each day. Your dietitian can tell you how many servings you should eat from each food group to eat these amounts.
  
  
  • Carbohydrate: Carbohydrate is the main source of energy your body uses during exercise. The amount that you need depends on your total daily calorie needs, and the sport that you do. It also depends on whether you are a male of a female. In general, a person should have 6 to 10 grams (g) of carbohydrates for each kilogram (kg) (g/kg) of body weight per day. Talk to your dietitian or caregiver about the amount of carbohydrate that is right for you. To find your weight in kg, divide your weight in pounds by 2.2. Then multiply this number by your carbohydrate needs. For example, a man may weigh 160 pounds and need 6 g/kg of carbohydrates per day. His weight in kg would be 73 kg. To calculate his carbohydrate needs, multiply 73 kg by 6. This man would need about 438 g of carbohydrate per day.
    
    
  • Protein: Protein helps to build and repair muscle, produce hormones, boost your immune system and replace blood cells. The amount of protein you need is only slightly higher than the amount suggested for people who do not exercise. Endurance athletes (such as those who run, bike, or swim for long periods of time) need 1.2 to 1.4 g/kg per day. Athletes who do resistance or strength training (such as weight-lifting) need 1.6 to 1.7 g/kg per day. For example, a 73 kg man who trains for and runs marathons would need about 88 g per day (73 kg x 1.2 g/kg). People can usually meet their needs for protein by following a balanced diet. Some good food sources of protein are lean meats, poultry, eggs, milk, cheese, peanut butter, and beans. Protein or amino acid supplements are not needed if you follow a healthy and balanced diet. Talk to your dietitian or caregiver about the amount of protein that is right for you.
    
    
  • Fat: Fat is important because it provides energy and vitamins that you need. You need at least 20-35 percent (about one-quarter to one-third) of your total calories to come from fat each day. For example, a man who needs about 2900 calories per day would need 725 fat calories per day (2900 x 0.25). There are both "good" fats and "bad" fats. Ask your caregiver for more information about good and bad fats, and about the amount of fat that is right for you.

How can I cut down on calories to lose weight safely? Tips on decreasing calories in your diet:

• To lose one to two pounds per week, eat about 500 calories less than you normally do each day. Below are some ideas on how to cut down on calories in your diet:
  
  
  • Eat smaller food portions. Try using a smaller plate. Avoid eating second helpings. At restaurants, split your meal with someone else, or take half of the meal home with you.
    
    
  • Eat low-fat dairy and protein foods. Drink one-percent or skim milk. Eat low-fat cottage cheese, yogurt and cheese. Eat fish, chicken or turkey without skin, and lean cuts of meat. Trim all fat off of meat before cooking meat.
    
    
  • Eat foods that are high in fiber. Eat five or more servings of fruits and vegetables. Eat whole grain foods (such as whole wheat bread), beans and legumes. These high fiber foods are healthy and may give you a feeling of fullness. This may help you to avoid overeating at or between meals. Add high fiber foods to your diet slowly if you have not been eating high fiber foods. Adding many high fiber foods to your diet too quickly may cause bloating, gas and stomach discomfort. Avoid eating high fiber foods before a competition if you are worried about bloating, gas or other stomach discomfort.
    
    
  • Cut down on liquids and foods that are high in sugar and fat. Some examples include soda, sweetened drinks, potato chips, fried foods, candy, regular salad dressing, mayonnaise and pastries (cookies, cake and cinnamon rolls).
  
  

• Eat snacks between meals to avoid getting very hungry. Feeling very hungry may cause you to crave sweets. Some healthy snacks are fruits, vegetables, low fat dairy foods, and grains (such as a granola bar). Eating a snack before exercise will also give you energy during your workout. Eat a high carbohydrate snack, such as a bran muffin, banana, apple or yogurt about one hour before exercise to keep you from getting hungry and give you energy.
  
  
• You should eat carbohydrate during exercise if you will be exercising for longer than one hour. After the first hour of endurance exercise, eat or drink about 30 to 60 grams of carbohydrate per hour of exercise. This would be about four cups of a sports drink, a banana and two cups of a sports drink, or one energy bar. You should also eat extra carbohydrates after exercise. Examples of snacks that you can eat after exercise are a bagel and one cup of juice or one bowl of corn flakes with milk and a banana.
  
  
• Read labels on foods or drinks to check the amount of calories, carbohydrates, protein and fat that are in them. Choose foods that are lower in calories, but still have the right amounts of nutrients in them. Ask your caregiver for more information about how to read labels on foods and drinks.

What should I drink?

• Drink plenty of water to prevent dehydration. Dehydration is a condition that results from not drinking enough, or losing too much body water. Dehydration can cause serious health problems, and even death. Athletes have higher liquid needs because of water that is lost through sweat during exercise. Athletes need eight (8-ounce) cups of liquids each day, plus 20 to 48 ounces (two and one-half to six cups) of liquid per hour of exercise. For example, if you do a two-hour bike ride, you should drink about one cup (8-ounces) of liquid every 15 minutes. This would amount to about 64 ounces (eight cups) of liquid in two hours. Always carry water with you (and drink it) on longer activities. You can wear a special bag or belt made to carry water on your back or around your waist. Drinking sports drinks for your liquid needs may be helpful for exercise that lasts longer than one hour.
  
  
• The best way to check if you are drinking enough liquids is to look at the color of your urine. Urine should be clear or straw-colored (very light yellow), with little or no smell. If your urine is dark-colored or smells strong, you may not be drinking enough.
  
  
• You can cut down on calories by drinking calorie-free, "diet," or "low-calorie" drinks. Water is the best liquid to drink.

Risks:

• Your performance may decrease, and your health may be affected if you lose weight too fast. You may also lose lean muscle and strength. If you do not drink enough fluids, you may become dehydrated. This can lead to serious (very bad) medical problems, and even death.
  
  
• Calorie and nutrient needs are different for each person. It is important to make sure that you are following a balanced diet. Your dietitian or caregiver can help you find a dietary plan that is right for you.

CARE AGREEMENT:

You have the right to help plan your care. To help with this plan, you must learn about your diet. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.

Copyright © 2008 Thomson Healthcare Inc. All rights reserved. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.

The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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