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Title : 9 Ways based on science for athletes to lose weight
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9 Ways based on science for athletes to lose weight

Humans need a certain amount of body fat to keep basic functions.

However, a higher percentage of body fat may adversely affect the performance of athletes.

While there is no shortage of weight loss advice on the Internet, athletes need to approach weight loss carefully.

Failure to do so may adversely affect the formation and lead to the loss of precious muscle.

Inadequate diet can also make the difference between winning the race and not even qualifying.

These 9 weight loss tips are specifically for athletes. They use the latest science-based recommendations to reduce body fat while maintaining athletic performance.

1. Lose Fat During low season

is very difficult to reduce body fat and achieve top form at the same time.

This is due to lose fat, you need to eat less calories . This can make training feel harder and prevents you from performing at its best.

For this reason, it is better to lose fat in the off-season when you're not about to compete. If that is not possible, the next best option is to lose fat during periods of less intense workout.

Another reason to treat fat loss in the offseason is to give more time to reach your target body fat percentage.

This is good because losing weight at a slower rate decreases the likelihood of loss of muscle mass. It also seems to support improved athletic performance ( 1 ).

Most investigations agree that weight loss of 1 pound (0.5 kg) per week is ideal ( 1 2 , 3 ).

Conclusion: Losing weight in the off season at a rate of 1 lb (0.5 kg) per week or less. This will help minimize muscle loss while supporting athletic performance.

2. Avoid crash diets

If you cut calories too drastically, your nutrient intake can not support the formation and recovery appropriate.

This may increase the risk of injury, illness and overtraining ( 2 ) syndrome.

Latest sports nutrition guidelines also warn against eating too few calories and reaching a dangerously low percentage of body fat.

This is because both can alter reproductive function and decrease bone health ( 2 ).

The lowest recommended certain percentage of body fat is 5% in men and 12% in women. However, these levels are not necessarily the best for all athletes, so discuss what is best for you with your trainer and sports nutritionist ( 4 ).

Cutting calories too quickly can also adversely affect hormones and metabolism ( 5 ).

to decrease body fat, athletes should eat about 300-500 calories less per day, but avoid eating less than 13.5 calories per pound (30 kcal / kg) of fat-free mass per day ( 2 3 ).

If you do not know the amount of fat-free mass you have, get your estimated body composition either with a skinfold test or bioelectric impedance analysis (BIA).

can also get your body composition measured by dual X-ray absorptiometry (DXA) or weighing under water. These are more accurate, they also tend to be more expensive and difficult to obtain.

Conclusion: Crash diets may increase your risk of illness, injury and negatively affect your training and recovery. Therefore, avoid cutting your calorie intake by 300-500 calories more per day.

3. Eat less sugar and more fiber added

low-carb diets providing less than 35-40 % of calories from carbohydrates seem very effective in promoting fat loss ( 6 7 8 ).

However, the restriction carbohydrates too drastically is not always the best for athletes. That's because it can adversely affect training and athletic performance ( 2 3 9 10 ).

Try to keep carbohydrate intake that is 40% of your daily calories to maximize fat loss. However, consuming no less than 1.4 to 1.8 grams of carbohydrate per pound (3-4 g / kg) every day ( 2 11 ).

Trim added sugars is the healthiest form of reduce their consumption of total carbohydrates .

To do this, select tags and minimize foods containing glucose, sucrose, fructose or other sugars end in -ose they added.

Also, avoid sugar cane juice, dextrin, maltodextrin, barley malt, candy, fruit juice concentrate, the glass of fruit juice and any kind of syrup.

Instead, increase your intake of vegetables high in fiber . These will help you stay full longer, making you feel more satisfied ( 12 13 14 ).

Conclusion: Eat less sugar and more fiber can help you achieve your goals of body fat. Athletes should try to eat no less than 1.4 to 1.8 grams of carbohydrate per pound (3-4 g / kg) every day.

4. Eat more protein

Protein help with fat loss in several ways.

First, high protein diets increase satiety and the number of calories burned during digestion.

protein diets also help prevent muscle loss during periods of weight loss, including athletes trained in ( 5 15 ).

Indeed, several studies show that eating two to three times more protein per day can help athletes retain more muscle while losing fat ( 9 , 16 , 17 ).

Therefore, athletes who restrict their calories to lose weight should eat between 0.8-1.2 grams of protein per pound (1.8-2.7 g / kg) of body weight per day ( 2 3 18 ).

That said, there is no advantage to overcome these recommendations.

consumption more than these amounts may displace other important issues, such as carbohydrates, nutrients from your diet. This can limit their ability to form and maintain a good athletic performance ( 2 3 9 19 ).

Conclusion: High protein intake help limit the amount of muscle lost during a period of weight loss. Athletes should try to consume 0.8-1.2 g / lb (1.8-2.7 g / kg) of protein a day.

5. Protein intake spread throughout the day

In addition to eating more protein, athletes can benefit from spreading their consumption all day ( 20 ).

Indeed, 20-30 grams of protein per meal seems sufficient to stimulate the muscles to produce the protein for the next 2-3 hours.

This is why many scientists believe that a protein-rich meal or snack would be ideally consumed every 3 hours ( 3 21 ).

Interestingly, studies in athletes show that the diffusion of 80 grams of protein more than four equal meals stimulates the production of muscle protein more than split it into two larger or eight smaller meals ( 22 , 23 ).

A study of weight loss of 2 weeks boxers also found that those who spread your daily calories in six meals instead of two lost 46% less muscle mass ( 24 ).

Eating a snack that contains 40 grams of protein immediately before bedtime can also increase muscle protein synthesis overnight. This can help prevent some of the muscle loss during awaited dream ( 25 ).

However, more research is needed athletes to draw firm conclusions.

Conclusion :. Eating 20-30 grams of protein approximately every 3 hours, including just before bedtime, can help maintain muscle mass during weight loss

6. Good refuel after training of

Eating the right foods after training or competition is very important for athletes, especially when it comes to losing body fat.

recharging suitable fuel is especially important for day two training sessions or when there are less than eight hours of recovery time between workouts and events ( 2 ).

Athletes who follow diets with carbohydrate restriction should try to consume between 0.5-0.7 grams of carbohydrate per pound (1-1.5 g / kg) of body weight as soon as possible after a training session ( 2 3 11 ).

Adding 20-25 grams of protein may further accelerate recovery and promote the production of proteins in muscles ( 2 ).

Conclusion :. Consuming a good amount of carbohydrates and protein immediately after training can help keep your athletic performance during weight loss

7. Do some strength training

people trying to lose weight are often at 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 and avoid crash diets. However, weightlifting can also help you hold on to the muscles ( 3 ).

Research shows that exercises both protein intake and strength training stimulate muscle protein synthesis. What's more, the combination of the two seems to produce the greatest effect ( 26 ).

However, be sure to talk to your coach before adding the additional training to your schedule. This will reduce the risk of over-training or injury.

Conclusion :. exercises strength training can help prevent muscle loss often experienced during a period of weight loss

8. Then gradually increase the calories

once you have reached your target body fat percentage, it is tempting to start eating faster.

However, this may not be the most effective way to maintain results.

This is because your body can adapt to a restricted calorie intake by adjusting your metabolism and hormone levels.

Researchers believe that these adaptations may persist for some time after returning to increase your calorie intake and make you quickly recover the lost fat ( 5 ).

A good alternative may be to increase your calories gradually.

This can help restore your hormone levels and better metabolism, minimizing weight regain ( 5 ).

Conclusion :. Increased calorie intake gradually after a period of weight loss can help minimize weight regain

9. Try some of these other tips to lose weight

Although weight loss is a widely researched topic, the number of scientific studies in athletes is limited.

However, some of the scientifically proven to help lose body fat non-athletes can also benefit athletes strategies.

Therefore, you may find it useful:

• Register parts: Measurement of parts and to track what eat is scientifically proven to help you get better results ( 27 ).
• Drinking enough fluids: liquid to drink before a meal, whether it is a soup or water , can help you easily consume up to 22% less calories in food ( 28 29 ).
• Eat slowly: slow eaters tend to eat less and feel fuller than the fast eaters. Eat slowly can help reduce your calorie intake without feeling hungry. For best results, aim to take at least 20 minutes per meal ( 30 31 ).
• Avoid alcohol: Alcohol is a source of empty calories. What's more, alcohol can prevent athletes refuel properly after exercise, which may negatively affect future performance ( 32 33 34 ).
• Sleep well: Research shows that lack of sleep can increase hunger and appetite by 24%. Sleep also plays an important role in athletic performance, so be sure get enough ( 35 36 ).
• Reduce stress: High levels of stress increases cortisol levels, which promotes food cravings and the urge to eat. Mental and physical stress can also prevent proper recovery ( 37 38 ).

Conclusion: Stress, sleep, hydration and alcohol affect weight loss. Eat slowly and keep a food diary can also help you lose weight.

Take Home Message

Fat loss can be beneficial, but athletes must do so in a way that does not adversely affect their athletic performance or health.

Those who want to reduce their body fat levels should try to do during the offseason, following a well-planned diet and lifestyle changes described above.

Finally, remember that body fat is not always better. Athletes should discuss any weight loss goals or strategies with your coach or sports dietitian.

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