Tips for Weight Loss in Athletes
What is it? Weight loss is very important for athletes because they feel they can perform and compete better, if they weigh less. But rapid weight loss just before a competition can affect performance and cause health problems. Allow sufficient time before an event so you can lose weight without it affecting them.
A person will lose weight when you consume fewer calories than you expend. To accomplish this, you need to know how many calories you spend each day. Also need to know the amount of calories in common foods. To lose one pound a week, you need to consume daily about 500 fewer calories than you expend in training and other activities.
One pound of muscle equals about 2500 calories. One pound of fat equals 3500 calories. Your weight loss will be safer and last longer if you limit of 1 / 2 to 2 pounds per week. Lose weight faster, it can make you feel weak. It can also cause you to lose muscle weight while you lose fat. If you have questions about your training, check with your coach.
Ask your dietitian and other doctors to help you choose a good weight for your height, age and activity level. They can help you decide how many calories should you eat daily to lose weight. You need to follow a balanced diet while losing weight.
Do not stop the consumption of foods from some of the major nutritional groups. Eat fewer servings of each of these groups or eat smaller portions. While trying to lose weight consume at least 3 meals a day. You may also need a snack before practice, so you have enough power.
Most women who are in training, need at least 1600 to 1800 calories daily. Males need from 2000 to 2200 calories a day. If the level of its activity is high enough, you should be able to lose weight at these levels.
In a balanced diet for an athlete, 65 to 70% of calories come from carbohydrates, 12 to 15% protein and 20 to 30% from fat. To achieve these goals, your doctor will show you how many servings you need from each food groups mentioned below.
Conserve or daily use of protein between 1.2 and 1.8 grams per kilogram (kg) of body weight. The maximum dose of protein you can eat and that is for sure, is 2 grams per kilogram per day. To know your weight in kilograms, divide your weight in pounds by 2.2. Use the numbers of protein foods each list so you know how much protein they are eating.
It is very important to control the amount of saturated fat you eat. Saturated fats can cause diseases of the heart and cause you to gain fat instead of muscle. Choose lean meats and peel away all the fat before cooking. Buy dairy products that are low or no fat. This will control your intake of saturated fats, which cause disease in the heart.
For more information or ask your doctor related to counting calories. If you need more ideas about snacks, also request snacks for athletes.