Losing Weight for Athletes: Eating to fuel, not to gain weight
Content by: Nancy Clark MS RD CSSD
Many athletes struggle to maintain a desired weight, while having enough energy to train. Read these helpful tips, if you are trying to lose weight!
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Tips for losing weight and having energy to exercise well.
• Rather than going “on a diet,” eat smaller portions of the foods you currently enjoy.
• Chip away at fat loss by subtracting 10- to 20-percent from what you normally eat.
• Be sure to eat enough during the day, so you will have plenty of energy to exercise at your best. Surround your workouts with food.
• Eat less at night, so you lose fat while you are sleeping. Your goal is to fuel by day, lose weight (diet) by night and wake up hungry for a good breakfast.
• Eat slowly! Your brain needs about 20 minutes to receive the signal that you have eaten your fill.
• Keep food out of sight, so you can more easily keep it out of your mouth.
• If you eat because you are bored, stressed, tired or lonely, make a list of ten things you can do instead of eating: read emails, surf the Internet, go to bed early, etc.
• Learn how to handle stress and anxiety without over-eating. No amount of food will satisfy stress-induced hunger. Process problems by writing in a journal for 5-10 minutes.
• Every morning before you get out of bed, visualize yourself eating appropriately and achieving your weight goals.
• Once a week, plan a maintenance day. Eat normally, but don’t over-do it!
• If you weigh yourself, do so once a week first thing in the morning, after you have gone to the bathroom and before you have eaten. Don't weigh yourself after exercise or at night, as it gives a false weight!
• Be proud of your new healthy eating patterns! They should be sustainable for the rest of your life.
Sports nutrition is very important, especially for young athletes. Studies show that high school and college athletes need the help of a professional. Discover how you can extend your reach and support the nutrition needs of more young athletes!
The Importance of Professional Support for Young Athletes