Top Performance - Losing body fat

Netball player

Q: “How do I lose body fat, especially if I have gained weight during a break from training?”
A: Although athletes talk about being overweight, it is excess body fat that slows you down. Skinfold measurements (the ‘pinch test’) are often used to assess body-fat levels. You should work with your coach to identify a weight and body-fat level that correspond with good health and good performance. At some time during their career, most athletes need to lose body fat to reach their ‘ideal’ level.

This should be achieved by changing energy balance, so that daily energy expenditure exceeds daily energy intake. This may require changes to both food intake and training.

Strategies for losing body fat

Remember that losing body fat is a long-term goal – a consistent loss of half a kilogram per week is a good target for most athletes. This can be achieved with a small reduction in energy intake each day.
Keep a food record for a week to face the truth about what really goes into your mouth. Look for improvements that you can make in the long term to address the quantity and type of food you eat.
Target times that you eat too much food – for example, overeating because you have let yourself get too hungry, or when you eat what everybody else is eating. Eat what you need instead of what is there.
Pay special attention to low-fat eating strategies.
Be aware of the times that you eat because you are bored or upset.
See a sports dietician to help you plan a suitable eating program.

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