Weight loss: Does it impact performance?
by Lisa Esposito, MS, RD, CSSD, LN, Sports Dietitian/Research Associate III, National Institute for Athletic Health & Performance at Sanford
with the help of USD Dietetic Intern, Jessica Dell
Whether you’re a recreational or elite athlete, young
or mature, your performance may be influenced
by your body weight. Various diets and artificial
means exist claiming to induce weight gain or loss,
including nutritional supplements and oral or injected
medications; however, these methods are not always
safe or effective. To determine optimal body weight
and composition, consult with your physician or a
dietitian. It is critical to your health to not gain or
lose too much body fat. Every individual is different,
and a body weight for one may not be appropriate
for another. Consult with a registered dietitian to
determine the safest and most effective way to
achieve your weight goal.
Healthy Weight Loss
Steady and slow weight loss of 1-2 pounds per week,
rather than rapid weight loss, minimizes the loss
of lean muscle mass. By minimizing lean muscle
mass loss, your metabolism will remain efficient and
support healthy weight loss. A deficit of 500 calories
a day for seven days (3,500 calories a week) is enough
to lose 1 pound a week of body fat. Cutting calories
does not have to be difficult. In fact, it can be as simple
as removing one extra high-calorie indulgence a day,
swapping high-calorie foods for lower calorie options,
or by reducing portion sizes. Overly restricting the
amount of food you eat can significantly impair your
performance. If you are an elite athlete, to ensure
maximal strength, weight loss should be achieved
before the competition season begins.
Make Smart Choices
The human body must be continuously supplied with
energy (calories) to function effectively and efficiently.
The best way to supply your body with energy is to
enjoy a wide variety of nutrient-rich foods that are
packed with healthy carbohydrates, fats, and protein.
Variety also ensures adequate vitamin and mineral
intake to support overall health and performance.
While convenient for some people, advertized weight
loss “shakes” are not necessary for weight loss.
200-46250-0090 PG12 11/10
Get the Best Nutrition
In many American diets, foods and drinks high in fat
and sugar (e.g. snack foods, candies, and soft drinks)
replace healthier options. Reducing portion sizes is
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an easy way to cut back without cutting out; however,
healthier options should be your primary energy
sources. The key is to moderate not eliminate. Eating
regularly can help reduce fatigue and allow you to
push harder during workouts, as well as recover faster
after workouts. Without the proper calories, nutrients
and fluids, you may not see the results you have
worked hard for.
Balance Food and Physical Activity
What you eat is just one half of the energy balance
equation; the other half is physical activity. Exercise
burns off extra calories you can not cut through diet
alone. The minimum amount of exercise for health
is 30 minutes per day, 5 days per week of moderate
to vigorous activity each day; for weight loss, 5060 minutes per day, 5 days per week of moderate to
vigorous activity is recommended. Activities such as,
biking, hiking, brisk walking or even participating
in a community wellness center fitness class, are
considered moderate to vigorous activity. There are
numerous health benefits that exercise has to offer
including boosting your mood, strengthening your
cardiovascular system, and reducing your blood
pressure. See next week’s edition for information on
Weight Gain.
For more information, contact Lisa Esposito, MS, RD,
CSSD, LN Sports Dietitian/Research Associate III,
National Institute for Athletic Health & Performance
at Sanford (605) 328-4750 or
e-mail: [email protected].