Katina's Nutritional Coaching Corner: Weight Loss Tips for Athletes

By Katina Sayers

Athletes are no different than other people who struggle to maintain a healthy weight throughout the year. Often times the mindset is, “well, I workout so I can eat a little extra…” In reality, this attitude does athletes no favors when they are in weight loss mode. Athletes know how to reach their performance and training goals, and should go into a weight loss program using that same mental toughness. Too often people derail weight loss by indulging in a daily glass of wine or beer, hanging out in the kitchen and snacking when cleaning up, eating whatever they want when they workout, or not using portion control. When people are in weight loss mode, they need to commit to that goal, reshape their daily habits, ask friends and family to support and hold them accountable, and be patient with the process. Start with a goal of 5 pounds in 5 weeks as the first benchmark and continue to build momentum as the pounds come off. Radical weight loss is something I do not support nor advocate for because it is a recipe for failure. Our lives are not like the reality show “The Biggest Loser,” so consider making these small changes and aim for 1-1 1/2 pounds per week. For a more individualized approach, feel free to contact me directly.

Tips for Weight Loss:

• Minimal calorie deficit – no more than 300 calories per day
• Try fasting workouts first thing in the morning
• Try Intermittent Fasting 1 day per week for 8 weeks to hijack your metabolism
• Increase protein to 20-25 g per meal
• Decrease sugars to < 35 g per day  **eat fruit low on the glycemic index
• Eat 25 g of fiber daily  **make half your plate veggies; add in beans, seeds and nuts
• Add plant-based fats
• Eat 3 meals per day or 2 meals every 12 hours
• Cut down on eating between meals
• Take a quality multi-vitamin
• Start a meal with warm soup or broth
• Run an extra 10 minutes when you are feeling good. Keep the mojo going! Doing this 3 times a week to burn an additional 200 calories.
• Get 7-8 hours of sleep every night