Athletes will often have to lose weight for a variety of reasons. Some individual sports -- such as boxing, weightlifting and wrestling -- require competitors to be in certain weight classes, meaning that an athlete might have to drop weight before a competition to make their chosen class at the official weigh-ins. Many other sports don't have weight classes, yet athletes might find that shedding extra weight, particularly nonfunctional fat weight, can help improve performance.
Reduced Calorie Intake
To lose weight, you need to be in a calorie deficit, which means burning more calories than you consume. The easiest way to do this is to reduce your caloric intake. Start by reducing your calories by 300 per day, then assessing your progress after two weeks. If you have lost less than 2 lbs., then take a further 200 calories away per day. If you have lost more than 4 lbs., then add back 100 calories per day. Nutritionist Shelby Starnes recommends eating 1.5 grams of protein per pound of body weight each day and restricting carbohydrates to breakfast and your post-workout meal when trying to lose weight.
Increased Training
Many athletes already perform a large amount of physical activity in training sessions and competition, yet you might wish to add in a little more exercise, so you don't have to restrict your food so much, yet remain in a calorie deficit. This is a concept known as G-Flux. Nutritionist Dr. John Berardi recommends that to lose more weight using the G-Flux principle, you should increase the amount of strength training and high- and low-intensity cardiovascular exercise you do, as well as increase your calorie intake slightly.
Pre-Competition Weight Loss
It might be the case that right before a competition, you are still a little heavier than your weight class allows. If this is the case, you might be able to cut a little more weight through water manipulation. In the three days before your weigh-in, reduce your carbs as low as possible, as this will prevent your body from holding too much water. You might also wish to experiment with mild dehydration tactics in the hours leading up to the weigh-in, but be aware that these tactics can have negative consequences, such as muscle cramps and nausea.
Dangers of Losing Weight Too Quickly
Losing weight too quickly can have detrimental effects on your health and performance, such as increasing your levels of fatigue and weakening your immune system. Always check with your doctor before you start a weight loss plan, and refrain from using weight loss pills and supplements. Regularly check your progress, and consult with your coach if you feel your weight loss plan is having negative impacts. If you decide to employ weight cutting or water manipulation tactics before a competition weigh-in, it is again wise to check with your doctor and to have a medical professional close at hand throughout the process.
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