Losing weight is important for some athletes because they believe that they perform and compete better if they weigh less. Losing weight too quickly can hurt your performance and cause health problems. Allow plenty of time before an event to safely take off weight. The best time to try to lose weight is during the off-season or at the beginning of the season, before competition.

Athletes are often under a lot of pressure to be at a certain weight for some types of sports. This often causes athletes to lose weight in unhealthy ways (skipping meals, using diet pills, laxatives, or vomiting). Unhealthy dieting can lead to unhealthy eating habits or eating disorders. Combined with heavy exercise may also affect menstrual cycles and bone health in women. Long term effects including the growth and development of young athletes.

What is a healthy weight loss goal?
A weight loss goal that is safe is one to two pounds per week. Losing weight too quickly may make you feel weak and may decrease your performance ability. It can also cause you to lose muscle along with fat. Doing resistance training three times a week may limit your loss of muscle as you lose fat. Check with your coach or trainer if you have questions about your workouts.

What is a healthy diet for an athlete?

• Eat a variety of foods while losing weight.
• Do not stop eating food from any of the major food groups and do not skip meals.
• Eat regular meals and snack before workouts to ensure that you have enough energy.
• The type of diet that you should follow is similar to the type of diet that any healthy person should follow.
• You need more calories than a person who does not exercise regularly because you burn extra calories during exercise.

The following are suggested amounts of the carbohydrate, protein and fat you need each day.

• Carbohydrate: Carbohydrate is the main source of energy your body uses during exercise. The amount that you need depends on your total daily calorie needs, and the sport that you do. It also depends on whether you are a male of a female. In general, a person should have 6 to 10 grams (g) of carbohydrates for each kilogram (kg) (g/kg) of body weight per day.

•  To find your weight in kg:

              Your weight in pounds      x      6

                           2.2

• Protein: Protein helps to build and repair muscle, produce hormones, boost your immune system and replace blood cells. The amount of protein you need is only slightly higher than the amount suggested for people who do not exercise. Endurance athletes (such as those who run, bike, or swim for long periods of time) need 1.2 to 1.4 g/kg per day. Athletes who do resistance or strength training (such as weight-lifting) need 1.6 to 1.7 g/kg per day. For example, a 73 kg man who trains for and runs marathons would need about 88 g per day (73 kg x 1.2 g/kg). People can usually meet their needs for protein by following a balanced diet. Some good food sources of protein are lean meats, poultry, eggs, milk, cheese, peanut butter, and beans. Protein or amino acid supplements are not needed if you follow a healthy and balanced diet. Talk to your dietitian or caregiver about the amount of protein that is right for you.

• Fat: Fat is important because it provides energy and vitamins that you need. You need at least 20-35 percent (about one-quarter to one-third) of your total calories to come from fat each day. For example, a man who needs about 2900 calories per day would need 725 fat calories per day (2900 x 0.25). There are both "good" fats and "bad" fats. Ask your caregiver for more information about good and bad fats, and about the amount of fat that is right for you.

How can I cut down on calories to lose weight safely?
To lose one to two pounds per week, eat about 500 calories less than you normally do each day. Below are some ideas on how to cut down on calories in your diet:

• Eat smaller food portions.
• Eat low-fat dairy and protein foods.
• Eat foods that are high in fiber
• Cut down on liquids and foods that are high in sugar and fat.
• Eat snacks between meals to avoid getting very hungry.
• You should eat carbohydrate during exercise if you will be exercising for longer than one hour.
• Read labels on foods or drinks to check the amount of calories, carbohydrates, and protein and fat that is in them.

Risks
Your performance may decrease, and your health may be affected if you lose weight too fast. You may also lose lean muscle and strength. If you do not drink enough fluids, you may become dehydrated. This can lead to serious (very bad) medical problems, and even death.  Calorie and nutrient needs are different for each person. It is important to make sure that you are following a balanced diet.