Weight Control for Athletes

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Lauren K. Williams, RD,  M.S., Registered Dietitian, discusses weight control for athletes.

Lauren K. Williams, RD,  M.S., Registered Dietitian, discusses weight control for athletes.

Video transcript

Featuring Lauren K. Williams, M.S., RD, Registered Dietitian

Duration: 1 minute

Watch those extra fats in those sauces that you're adding to your foods to make sure that you're reducing your energy intake to lose that body fat.

Making sure that you're including that lean protein as well, as that's gonna help to repair and build that muscle, and making sure that you're not losing that lean muscle mass while you're losing body fat. Things like chicken, things like fish, steak, beans, those are all excellent sources of protein.

Pair those with some steamed brown rice or some whole-wheat pasta, or throw in some beans to a soup with a bunch of vegetables and some spinach. Don't forget about your fruits and vegetables, as those are gonna be the most nutrient dense, and give you the most bang for your buck, the least amount of energy.

Other tips for you, making sure that you're focusing on losing that body fat well before that competition that's coming up to assure that you have enough energy and nutrition for that competition.

For more information on losing body fat, contact your local sports nutritionist or your local registered dietician with a sports expertise.

Presenter: Ms. Lauren K. Williams, Registered Dietitian, Vancouver, BC

Local Practitioners: Registered Dietitian

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Weight Control for Athletes


Lean protein can help athletes repair and build muscle.


Breathing exercises lower cortisol in the body.


Breathing lowers cortisol, which can reduce stress and help the body burn fat.


Cutting out protein can be an effective weight loss tool.


If you're trying to lose weight, eating a recommended amount of protein is still essential. Protein supports overall health and helps preserve your muscle mass.


Losing 1 to 2 pounds per week is recommended for effective long-term weight management.


A steady weight loss of 1 to 2 pounds per week is usually recommended for most people. While it's tempting to lose more, 1-2 pounds per week is typically best for long-term weight management.


There are mental health benefits to exercise.


Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and improve your sleep.

This content is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition.

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