Fit for Flight: Healthy Ways to Lose Weight for Competition

We have partnered with the Sports Health experts at NYU Langone to bring you the “Fit for Flight” Series. As an official medical services provider and performance center for USA Nordic Sport, their renowned experts will answer questions from our Olympic hopefuls and give you tips on a variety of sports health topics. 

If you need help getting “Fit for Flight,” NYU Langone offers expert medical care and state-of-the-art diagnostic testing for athletes. USA Nordic members/readers receive exclusive concierge access to their multidisciplinary team—whether you want to improve your performance, have a nagging orthopedic injury, or just need an annual checkup. Fill out our appointment request form and one of their experts will be in touch to help coordinate your care.

For our next installment, we hear from clinical exercise physiologist, Heather Milton, on healthy ways to lose weight for competition levels.

“The best approach is to optimize your weight prior to the onset of the season. Why is this? Weight loss during the season can have a negative impact on performance. For example: combat sports athletes have a high tendency of weight loss prior to competition. This has been shown to decrease cognition – or mental focus and concentration – as well as physical performance. Methods for body water loss, such as saunas, laxatives, thermal suits, etc. can severely impact performance and may even lead to heart arrhythmias or death. Attempting to lose fat mass through caloric restriction can also have deleterious effects. Competing under caloric restriction increases the risk for stress fractures and other injuries, as well as increasing the risk of mood changes like increased anxiety prior to events. 

If weight loss is necessary, it is recommended to reduce your weight by no more than 1-2 pounds per week. Adequate nutrients must be maintained. This should only be done under the guidance of an experienced dietician.”