10 Tricks for Athletes to Lose Weight

Lose Weight

Lose Weight, Athletes have slightly different body structures than normal people. For example, body fat is less and muscle structure is strong. Keeping body weight under control is important for an athlete. However, care should always be taken not to damage the muscles while controlling the weight. That is, weight should be controlled by taking special precautions.

This article discusses 10 techniques for athletes to lose weight.

1. Avoid Crash Diets

A crash diet is when you eat much less than your daily caloric needs (800 calories or less per day) to lose excess body weight as quickly as possible.

Crash diets should not be done for athletes, as reducing caloric intake too much can lead to muscle damage. It can also have negative effects on hormone secretion and metabolism.

The process of losing weight should be slow. Weight loss of 1 to 2 pounds (0.5 to a maximum of 1 kilogram) per week is recommended. 300 to 500 calories less than the daily caloric requirement for weight loss. (Peter, 2019)

2. Eat More Fiber-Rich Foods

Weight can be controlled by eating as little sugary foods (white rice and flour bread) as possible. However, for an athlete to control body weight, the intake of sugary foods cannot be completely reduced.

Because completely reducing the intake of carbohydrates hurts exercise and performance. 40 percent of daily caloric needs should come from carbohydrates.

Instead of eating simple sugary foods (white rice and flour bread) eat foods rich in fiber. For example brown rice, red flour bread, barley, oats, fruits, vegetables, etc.

3. Eat foods With Less Sugar

Simple sugars are sugars that have serious adverse health effects. Avoiding sugar and sugary foods is one of the healthiest ways to lose weight for athletes.

While cutting out sugar is easy, identifying sugary foods can be difficult. Because many foods contain unimaginable amounts of sugar.

When buying packaged food, check the sugar content. Foods that contain excess sugar should be avoided as much as possible. Also, the habit of adding sugar to tea and coffee should be avoided.

4. Eat More Protein

To reduce body weight, protein foods should be included in the daily diet. Because protein-rich food takes a relatively long time to digest, as a result of which the stomach will feel full for a long time. Also, protein metabolism consumes a lot of calories which helps in weight loss.

Lose Weight

Losing weight has the potential to cause muscle wasting which will be detrimental to the athlete. Eating protein-rich foods will reduce body weight but not damage muscles.
Good quality protein foods include chicken (without skin), eggs, fat-free milk, fish, seafood (shrimp, oysters, snails, squid, octopus), chickpeas, pulses, beans, nuts, etc.

5. Regular Exercise Should be Done

Athletes need to exercise more or less all the time. Because fitness and performance can deteriorate if you don’t exercise.

Regular exercise should be done to control body weight. Safety should be kept in mind while exercising. For example, Warm-up (Warm-up), wearing sports shoes, drinking enough water, etc.

Eat healthy snacks after exercise. For example almonds, pumpkin seeds, sunflower seeds, fruits, low-fat milk etc.

6. Drink Enough Fluids

In the case of athletes, exercise results in profuse sweating through which a lot of water and salt are removed from the body. A sufficient amount of food saline and water should be consumed to eliminate the lack of water in the body

Low-calorie sports drinks and bottled water can be consumed. However, excessive sugary drinks (such as soft drinks, energy drinks, fruit juices, etc.) should not be consumed.

7. Avoid Alcohol

7 calories are available from every 1 gram of alcohol which can increase body weight. Also, the negative effects of alcohol consumption can impair the performance of athletes.

If you have a habit of drinking alcohol, it is important to avoid it. Athletes tend to consume beer, which is an alcoholic beverage.

Alcohol-rich drinks can have harmful effects on the health of athletes. So one should refrain from drinking such drinks.

8. Get Enough Sleep

Athletes need more sleep than the general population. Because the deficiency in the body due to exercise is filled during sleep.
You have to make a habit of sleeping on time at night. Waking up at night can lead to a feeling of hunger with a lack of sleep that requires food (extra calories).

9. Reduce Stress

As a result of excessive stress, the adrenal gland secretes more cortisol hormone. Elevated levels of the hormone cortisol lead to frequent hunger pangs, which can lead to weight gain.

Also, the detrimental effects of stress can impair athletes’ performance. So try to keep stress under control.

10. Increase Calories Gradually

After reducing the body weight to the desired level through exercise and diet control, the calorie intake cannot be increased suddenly. Increase (adjust) gradually.

A sudden increase in caloric intake can cause problems with the way the body’s hormone secretion and metabolism work when eating less food to lose weight.

Calorie intake should not be increased suddenly but should be increased gradually so that hormone secretion and metabolic rate are good and weight does not increase again.

Leave a Reply

Your email address will not be published. Required fields are marked *