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Weight Loss Mistakes...

Friday, 03 February 2017 23:10

By Katie Rhodes (usatriathlon.org)

Athletes hire me for performance nutrition personalization, but then to also lose 10 pounds. My clients and I chuckle because, although this is a weight loss goal generalization, most athletes have pounds they want to shed. For example, a common mindset goes like this, “If I could get down to my race weight from (insert year here), when I dominated (insert race here), I will crush 2017.” I get it. You want to be more efficient by meeting performance and weight loss goals, but you also want to look fantastic in your swimsuit and at the New Year’s Eve party. You work hard; I would want to look fantastic too! However, it is understandably difficult to know how to...

synergistically lose weight and train efficiently to reap optimal results. I will share with you my own experience working with multisport athletes over the years: what has worked and what has not worked as they dance the athletic-aesthetic dance.

Too Much Too Fast

Every process in life that reaps healthy benefits is, in fact, a process. Your brain can easily tell you the plan for weight loss and performance will benefit you if you follow your macronutrient, micronutrient, calorie, fluid and electrolyte consumption goals. Why not make all your changes right now? However, not only do you need to create lasting habits slowly, your body needs to acclimate biologically because of its need for hemostasis. Therefore, practice patience as you make changes to decrease excess body fat and build upon performance goals. Be realistic about your weight loss goal and aim to average a 1-2 pound weight loss weekly. Slow and steady wins the race. This goes for habits you are trying to kick, as well. For example, if you are decreasing five cans per day soda consumption, start by decreasing intake by 4 ounces weekly to meet your end goal.

Inconsistent Eating Patterns

Consistency doesn’t have to mean eating and drinking exactly what is planned daily. Especially during holidays, vacations and special events do your best to eat regular meals and snacks. Allow yourself to enjoy life and the things you enjoy to consume. Consume mindfully, at regular intervals and in moderation to avoid overeating by keeping a clear head. I’ll use an example my client experienced this week: Holiday Cookie Party. I advised her to go about her day normally, don’t skip meals, drink plenty of water and have a snack before the party so she didn’t overeat. Plan ahead and decide what you will consume so you can enjoy each bite, guilt free. Because, of course, ‘tis life!   READ MORE