Weight Management

Improper weight loss methods (wrestling)

• dehydration/starvation

• excessive exercise

• diuretic use

• induced vomiting

4 basic steps to weight management process

• athlete assessment

• goal setting

• action plan

• evaluation/reassessment

athlete assessment

collection of baseline date needed to determine goals; includes physical and physiological evaluation

3 types of goals

• performance

• weight/body comp

• general health

SMART goals

• specific

• measurable

• attainable

• relevant

• time-bound

dietary aspects of the action plan

• appropriate energy intake

• proper amount/proportion of macros

• food preferences, accessibility, and allergies

physical aspects of action plan

• appropriate training plan

• adequate physical activity

factors to calculate energy needs

• BMR

• activity factor

• >45 kcal/FFM for adequate EA

how frequently should a plan be adjusted if needed?

every 2-4 weeks

simple weight management goals

• avoid severe energy restriction

• monitor protein intake, timing, and quality

• adjust CHO to decrease diet energy density

• timing of food intake around exercise and spreading meals/snacks throughout the day

• monitor intake of energy dense beverages

5 weight management facts

• -3500 lbs =/ -1lb body weight

• energy balance is dynamic during periods of weight loss

• predicting weight loss during periods of energy restriction is difficult

• protein needs to increase during periods of energy restriction

• low energy-dense diet can increase satiety

recommended protein intake during energy restriction

1.4-1.7 g/kg/day