Sports Nutrition

Nutrition > Sport > Weight Control > Weight Loss > Making Weight

Making Weight

In many weight division sports, there is often a last minute effort to make your weight category. This can be a challenging and sometimes dangerous thing if it is not done correctly. The best advice is to try and to stay within 3-4kg of your weight category. Making weight should be achieved well before the competition. Making weight is all about energy balance.

weight gain

energy in > energy out

weight loss

energy in < energy out

Energy in = food and fluids consumed
Energy out = energy used doing daily activities and exercise

To lose weight food intake needs to be lower than energy expenditure, so you can try one of the following of use a combination of both.

Reduce kilojoules going in
Increase energy going out

Things to Avoid:

Quick weight loss
- This type of weight loss is NOT fat loss, it is more than likely fluid loss, or could also be loss of muscle mass.
- Losing muscle mass is not what you want as you are also losing strength
High fat eating - reduce the intake of the following
- Fats and oils in cooking
- Naturally occurring fats
- Processed foods (high fat, low nutrients)
- Takeaway
Foods with excess energy & low nutrients. E.g. lollies, soft drinks
Cutting out whole food groups
Fluid loss / dehydration strategies
- Spa's & saunas
- Running in a tracksuit
- Diuretics
- Reducing fluid intake

Things to aim for:

Set a realistic goal for yourself - ½ kg per week is a realistic weight loss goal
Reduce fat intake
Slightly reduce total quantity of food intake
Enjoy a wide variety of foods
Be aware of boredom eating
- Stay focused on your nutritional goals
- Keep a food diary
Enjoy healthy low-fat eating
Keep fluid intake up

Weight Loss for Athletes
Excessive Weight Loss in Athletes - not all weight loss is healthy.
Food Diary