Some methods used by athletes to lose weight can actually impair their performance and increase their risk of injury, according to the American Academy of Family Physicians. Most athletes train hard and regularly, but some may remain overweight. Following a weight-loss diet that supplies adequate hydration and meets your body's nutritional needs can help you stay healthy and sustain your athletic performance while dropping excess pounds.
Step 1
Reduce your daily calorie intake rather than increasing your level of activity. Restricting the calories in your daily diet can help you lose weight without over-training or exercising beyond your level of endurance.
Step 2
Start your weight loss diet during the off-season or early in the season, prior to competition. According to Haverford College, trying to lose weight during training may negatively affect your endurance and reduce your stamina, as well as increase your risk of injury. MayoClinic.com warns that losing more than 1 or 2 lbs. per week may result in losing water weight or lean tissue. Keep your muscles strong and your body hydrated by cutting out between 500 and 1,000 calories per day, which will result in a weight loss of about 1 to 2 pounds each week.
Step 3
Avoid foods and snacks that contain excessive amounts of sugar and fat, such as candy bars, ice cream, sugary sodas and potato chips, which do not supply your body with nutrients important to your training. Obtain your energy from foods like whole grains, vegetables and fruits. These nutritious foods can give you energy and help you maintain muscle mass without adding excess calories to your diet.
Step 4
Eat a balanced diet that meets your daily calorie restriction of 500 to 1,000 fewer calories each day. Athletes require more calories than sedentary people. According to the Institute of Medicine, very active men require about 2,898 calories per day, while very active women require around 2,489. Use a calorie calculator to determine the number of calories you normally consume to figure out what your daily consumption should be during your diet. Look for online calorie counters on health and diet websites or purchase a hand-held calorie counter from stores that provide diet plans and programs. Use your calculator to determine how much food is in each serving as well as the correct serving size for different types of food.
Step 5
Plan your meals around low-calorie foods that provide fuel for energy. According to the American Dietetic Association, athletes require vitamins that help turn food into energy, such as the B vitamins. Include whole grains, nuts, lean meat, fish and poultry.
Step 6
Drink water and low-calorie sports drinks during and after prolonged workouts to replace fluids and electrolytes. Sweating helps to keep your body from overheating while you are working out. Haverford College recommends athletes drink between 4 and 8 oz. of water and sports drinks that contain electrolytes every 15 minutes during workouts. Weigh yourself before and after your workouts to keep track of the amount of water weight you lose through sweating. For each pound lost, drink about 13 to 16 oz. to replace the lost fluids.
Things You'll Need
- Calorie calculator
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