There are many reasons why an athlete might want to reduce body fat—most commonly to improve performance, speed, agility, endurance or simply to achieve a certain appearance. While it's true that excess body fat can negatively impact performance—whether you're an amateur or a professional—the weight loss process is far more complex than just creating a calorie deficit. If not done under the guidance of a sports nutrition specialist, it can:
- Increase the risk of injury
- Negatively affect training sessions
- Lead to muscle loss
- Cause nutritional deficiencies.
First of all, it’s important to know that weight loss is not recommended during the competitive season. If that’s unavoidable, try to choose a time frame when training is less intense. In my practice, many athletes who want to lose weight make these 3 common mistakes:
- Skipping Meals
Most often, athletes skip breakfast or dinner to “cut” calories more easily. The issue with this approach is that it can lead to an excessive calorie deficit, which comes with the risks mentioned above. Sometimes, athletes train on an empty stomach hoping to “burn more fat,” but this method hasn’t been scientifically validated. Just because your body uses fat as fuel during a workout doesn’t mean you’re actually losing fat mass or the extra weight you’re aiming to shed.
If you skip breakfast, you’re likely to feel extremely hungry later in the day, which often leads to overeating—and that cancels out your calorie deficit. We all know that when we’re overly hungry, we eat faster and more than we need. On the other hand, skipping dinner negatively affects muscle recovery, since there’s no intake of protein and carbs after training.
- Not Eating Enough Carbs
By far, this is the mistake I see most often. Carbohydrates are the main energy source for both the brain and muscles during physical activity. They’re also the easiest type of energy for the body to access—so drastically cutting them can leave you drained during workouts and throughout the day.
Eating enough carbs, especially before and after workouts, will help you become a better, faster, and stronger athlete.
- Relying Too Much on Supplements
Many athletes lean too heavily on supplements while neglecting their overall diet. The truth is, supplements won’t do much if you don`t have a proper nutrition base. As the name says, supplements are meant to supplement a well-balanced diet, not replace it.
In conclusion: Losing body fat can be beneficial for athletes—but fewer kilos don’t always mean better performance. If you’re planning to lose weight, make sure to avoid these 3 common mistakes. Set clear, realistic goals and aim for three main meals per day plus 1–2 snacks, depending on your needs. Include protein-rich foods in every meal, don’t skip the carbs, stay well-hydrated, and make sure you’re getting enough sleep!