How Athletes Can Lose Weight In A Healthy Way?

Posted by

Being an athlete requires lots of dedication and hard work. It is also equally important for athletes to stay fit and have a healthy body weight. This is because weighing too much and too little can affect their performance badly.

This is why it becomes important for athletes to have certain body fat in order to perform their best on the pitch or game. Due to this, athletes are often very reluctant and disciplined about their bodies. 

To help athletes stay in front of their fitness game, we have some science-backed tips that can help them maintain their body weight and fit body easily. Considering that being slim is not always good, let’s read what the article has to say!

How weight loss can affect athletes’ performance?

Weight loss can have a significant impact on athletes’ performance. This is because weight loss in a healthy and controlled manner can lead to improved performance but even minor negligence can cause serious injuries. 

Sports require agility and endurance. By losing weight, the body will feel more light and it will help in increasing the ease in moving the body. However, it is very crucial for athletes to approach weight loss carefully. 

Rapid or excessive weight loss can have a negative impact on performance. By losing too much weight, a person can feel muscle loss, dehydration, and a decrease in energy levels. Muscles are essential for strength and power. 

When athletes lose muscle mass, it can lead to a decline in performance. Therefore, proper nutrition and healthy weight loss are essential in the life of a sportsperson or athlete. It is vital for them to strike a balance and focus on sustainability. 

READ MORE:- Alpine Ice Hack For Weight Loss

7 Science-Backed Tips for Losing Fat

Science has given some of the best tips that athletes can follow to lose weight easily in a healthy way that will not impact their performance. Here are 7 science-backed ways to lose weight:

Cold Exposure for Fat Burning

One of the ways of burning fat and giving a quick restart to the body is by exposing it to the cold. By taking cold showers or ice baths you can lose fat. This is because our bodies have different types of fat and one of them is called brown fat. 

The work of brown fat is to generate heat and keep our body warm. When our body gets cold exposure, brown fat gets activated. This produces heat by burning calories. This process is also called thermogenesis. 

As brown fats get more active, they use the stored energy which contributes to weight loss over time. But you should follow this step with caution because it can trigger certain health issues in some individuals. 

It is always advisable to listen to the body and adjust to the comfort level. You should start with a comfortable temperature and gradually decrease it. 

Follow a Protein-Rich Diet

Athletes should also follow a protein-rich diet to help their body get some energy in building muscle strength. Protein-rich diet is something that is necessary for everyone who is indulged in sports. 

This is because of the various benefits it holds for the body and one of the most important is strength. Protein also helps in managing the appetite and makes the stomach full for a longer period of time. 

This helps in eating less and also prevents the chances of overeating. You can eat foods like eggs, lentils, lean meat, certain fruits, chicken, fish, and broccoli. These sources are rich in protein. 

READ MORE:- Weight Loss vs Fat Loss

Mindful Eating

This step is also very crucial for losing weight in a healthy way. Eating mindfully is something that will help your body in the long run. Not only athletes but every person should practice mindful eating and also focus on their protein sizes. 

As per Ayurveda, there are three ways of eating the food. First is by eyes, second by nose, and third by mouth. Before you put the food into your mouth and chew it, recognize it with your eyes and smell it with your nose. 

This will bring you closer to your food and will double the nutritional value of the food. You should avoid watching TV or using your mobile while having your food. When you practice mindful eating, it enables you to get all the nutrition from the food and it eventually nourishes the whole body and mind. 

Try Intermittent Fasting

Trying intermittent fasting can also benefit athletes in losing weight. Intermittent fasting is a modern way of fasting that helps the body in getting the rest to digest the food. By following intermittent fasting daily, you can enable your body to use the stored fat as glucose for energy. 

It will involve cycles of eating and fasting. In intermittent fasting, a person has to fast for 16 hours window and eat during the 8-hour window. A person can eat anything they like during those 8 hours. Intermittent fasting has benefited many people. 

As per studies, intermittent fasting can promote fat loss and also improve metabolic health. However, it is essential to find the approach that suits you well. You can also customize the fasting and eating window according to yourself.

Technology Assisted Monitoring 

Technology can also help you in getting fit. Are you wondering how? You can use fitness trackers, apps, or smart scales. These apps will help you keep an eye on your fitness goals and monitor your activity levels. 

The new innovations like smart watches also help you in tracking the progress. There are many apps and tools that also offer personalized services. You can count your steps and also know the calories you have burnt.

There are many features and challenges that these tools offer which you can join to get some motivation for doing your best during the fitness challenge. All these things will help you more in your weight loss journey.

Take Quality Sleep

Getting good sleep is essential for daily life. When it comes to weight loss, it becomes more important. This is because the human body is meant to take some rest and we do the opposite by pushing ourselves to not sleep.

When you sleep your body releases toxins, repairs itself, and also burns calories. It also gives you a fresh start to the day with good energy that will help you perform better and eat healthy.

Being an athlete the amount of tiredness a person has is unexplainable and in that time sleep is something that cannot be avoided at any cost. Give your mind and body the rest it needs and you will notice enhanced performance in the game and treadmill.

Count Calories 

Counting calories is very essential for losing weight. You cannot just lose weight without restricting the amount of food you intake. Many people follow calorie-restricted diets that benefit them. 

You can use free apps available on your phones or laptops to track the calories. Excess calories get converted into fat which makes your body heavy. You can opt for food that nourishes your body and is also less in calories. 

Foods like green tea and black coffee are something that will not only give you an energy boost but are also good for your body and are low in calories. You just have to eat well and limit yourself to get a fit body. 


In conclusion, athletes can lose weight in a healthy way by following some science-backed strategies. It is crucial for athletes to recognize the impact of weight on their performance and approach weight loss with care. 

Weight loss can be achieved by maintaining a balance between nutrition, exercise, and rest. Some science-backed tips such as cold exposure, a protein-rich diet, mindful eating, intermittent fasting, technology-assisted monitoring, quality sleep, and calorie counting could help in losing weight.

However, it is essential to prioritize well-being and performance rather than pushing yourself towards extreme measures to lose weight.

Frequently Asked Questions [FAQs]

  1. How can an athlete lose weight fast?

Ans. Athletes can lose weight in a simple way by focusing on physical activity and eating food by limiting portion sizes and counting calories.

  1. What is a healthy method that can be used by athletes to lose weight?

Ans. The healthy method that can be used by athletes is consuming a protein rich diet that helps their body to get muscle strength and also repair the tissue. Protein-rich diets will help them stay active for more hours.

  1. Why can’t I lose weight as an athlete?

Ans. There are several factors that can prevent you from losing weight like emotional eating, unhealthy eating, and not being able to find your do’s and don’t. There is also one thing that you should keep in mind is that everybody is different and you just have to wait for your body to show changes.

  1. What diet do athletes do?

Ans. Generally, athletes follow a protein-rich diet which helps them in getting adequate protein and energy for getting muscle strength. There are different approaches for every athlete. Some follow a diet rich in carbs while others restrict their calories.

Leave a Reply

Your email address will not be published. Required fields are marked *