Weight Loss Plans For Athletes

Carrying excess weight can negatively impact an athlete's performance. The more weight you have, the more work you need to exert. Being overweight can keep you out of competition in sports that require you meet a specific weight such as wrestling. While athletes burn calories through their sport, losing weight can still be a challenge and requires a healthy diet along with exercise.

Time

Losing weight while maintaining health and sport performance takes time. Going on a strict diet right before a competition to make weight is dangerous and can negatively impact your health. According to the National Eating Disorders Association, one-third of NCAA women athletes report symptoms that put them at risk for anorexia nervosa. Male athletes are not exempt from eating disorders either, especially if they are in a sport that emphasizes weight or appearance. Diet experts recommend a weight loss goal of 1 to 2 lbs. a week to maintain good health. If you need to lose 10 lbs., develop a weight loss plan that allows you five to 10 weeks to meet your goal.

Watch Calories

When the number of calories consumed exceeds the calories you burn, you gain weight. You can balance your calories by eating less, exercising more or doing both. You need to reduce the calories consumed or increase the number burned by 3,500 to lose 1 lb. of fat. Eating 500 fewer calories a day, will result in a 1 lb. weight loss a week. Be careful that you don't cut your calories too much. Not eating enough can slow down your metabolism, which will slow down weight loss. It can also lead to not having enough energy to perform your sport. Safely cut down calories by monitoring your portion sizes, eating low-fat dairy and lean proteins, and eliminating sugary and refined carbs.

Diet

A balanced diet of carbohydrates, proteins and fats will give you the nutrients you need to stay healthy and perform athletically. An athlete should consume 6 to 10 g of carbs for each 2.2 lbs. of weight a day, according to Drugs.com. If you weigh 150 lbs., you should eat 409 to 661 g of carbs a day. Endurance athletes should eat 1.2 to 1.4 g of protein per 2.2 lbs. of weight a day, and athletes who do resistance or strength training need 1.6 to 1.7 g of protein per 2.2 lbs. of weight. Include 20 to 30 percent of your calories in the form of healthy fats. To keep your metabolism and energy up, eat several smaller meals throughout the day.

Interval Training

As an athlete, you are already active; however, changing your training program to include interval training can speed up weight loss. According to a report by Science Daily, interval training burns more fat in less time than sustained exercise. Further, interval training can improve athletic performance and endurance. Interval training involves alternating between moderate and high intensity exertion levels. You can perform a variety of exercises as intervals including running and cycling.