Food | Nutrition tips

Reduce weight with a balanced diet

When athletes want to lose weight while maintaining their performance and energy for training, it is important to follow a balanced diet that meets both calorie expenditure and nutrient requirements. Here are some targeted nutrition tips that can help with weight loss without compromising athletic performance:

To lose weight, you need to burn more calories than you consume, but make sure the deficit isn’t too extreme. A moderate calorie deficit (about 300–500 calories less per day) is recommended for slow and sustainable weight loss without sacrificing energy for your workouts. Use a calorie tracking app or consult a nutritionist to determine your individual calorie needs.

Protein not only helps with muscle building, but it also promotes satiety and protects your muscle mass during a diet.
Make sure to include a good protein source in each meal. Affordable options include:

  • Legumes (lentils, beans)

  • Lean animal proteins (chicken, fish, eggs)

  • Plant-based protein sources (tofu, tempeh, quinoa)

  • Greek yogurt or cottage cheese

Eating more protein helps boost metabolism and prevents muscle breakdown, especially when you are reducing calories.

Fiber is especially helpful for weight loss as it promotes satiety and supports digestion. Make sure to regularly consume fiber-rich foods such as whole grains, vegetables, fruits, and legumes. These foods help keep you full longer and prevent cravings. Slow-digesting fibers, such as oats, broccoli, and lentils, are particularly important.

Fats are important for hormone production and the absorption of fat-soluble vitamins. However, when losing weight, it’s important to choose the right type of fats and control the amount, as they are calorie-dense. Focus on healthy fats such as:

  • Avocados

  • Nuts and seeds

  • Olive oil and coconut oil

Avoid trans fats and saturated fats, which are often found in processed foods and fast food.

Carbohydrates are an important energy source, especially for athletes. However, when losing weight, it’s important to be mindful of how many carbohydrates you consume. Focus on complex carbohydrates (e.g., whole grains, sweet potatoes, quinoa), which are digested slowly and help maintain stable blood sugar levels. Avoid refined sugars and white flour products, as they quickly convert to sugar and can cause blood sugar spikes and cravings.

Some studies suggest that meal timing can also play a role in weight loss. Try eating larger meals earlier in the day when you need more energy, and smaller meals or snacks in the evening. Be mindful not to eat too late, as metabolism slows down in the evening. A post-workout meal (ideally within 30-60 minutes) containing a mix of protein and carbohydrates helps replenish glycogen stores and supports muscle repair.

Hydration is especially important when you’re trying to lose weight. Often, thirst is mistaken for hunger. Make sure you’re drinking enough water to support your metabolism and control your appetite. Drinking a glass of water before meals can help increase feelings of fullness and make it easier to control portion sizes.

Some athletes incorporate intermittent fasting as a method for weight loss. With intermittent fasting, there are various approaches (e.g., 16:8, 5:2), where you eat within a designated window and fast outside of that window. It can help reduce calorie intake and improve metabolism. If you decide to try it, make sure to consume enough nutrients during your eating window and avoid extreme diets that could negatively affect your training performance.

Liquid calories in the form of sugary drinks, fruit juices, or lattes can quickly lead to high calorie intake without making you feel full. Opt for water, unsweetened tea, or black coffee as your main beverages. These drinks are calorie-free and support the body in fat burning.

Avoid skipping meals, as this can lead to cravings and overeating. Plan regular, smaller meals and snacks that contain balanced amounts of protein, fiber, and healthy fats. A snack like nuts and fruit, vegetable sticks with hummus, or yogurt with chia seeds can be a good way to curb hunger between meals and maintain your energy levels.

Conclusion:

Losing weight as an athlete requires a careful balance between reducing calories and maintaining performance. By focusing on protein-rich foods, complex carbohydrates, healthy fats, and fiber-rich foods, and ensuring proper hydration, you can ensure that your body gets the necessary nutrients to continue training effectively while losing fat. A moderate calorie deficit, regular meals, and a healthy diet are key to success.

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