For the majority of the athletes, the weight control is based on restrictive diets and hours of training. Basically, everything they eat must be counted and weighted before.

When they want to lose weight, before a competition for instance, they change the diet with a more permissive one or they make their own diet, depending on their body.

"From athletes’ point of view, losing weight has a more important significance that in a woman's case who must get rid of some kilos to fit in the favorite dress for a party. If they don't have the necessary weight, they simply can participate to the competitions for which they've trained so hard", says Jennifer Gibson, nutritionist of the Olympic Committee of the USA.

So, here are some tips from the Olympic athletes’ experience that will help you avoiding the most common motives for which you don't succeed in respecting a diet.

Emotional Eating

The majority of athletes feel the need of eating at night, this being the most common form of emotional eating.

The facts that you don't have an activity or, on the contrary, you stay too much in front of your laptop/TV it will make you feel the need for a snack. Athletes’ advice? Go out for a walk after sunset. You simply turn on the mp3 player and walk in a park.

This thing will distract you from food that your body doesn't need if you have a balanced diet, based on an adequate caloric intake in the first part of the day.


Don't starve

It is very important to avoid the situations in which you are very hungry.

Once in this situation you risk eating more than you need. If you feel that you are hungry, your body gives you a signal. A healthy snack is the best choice: the Greek yoghurt, for instance.




Customize

If you want to get rid of many kilos (over 15), quit searching advices in books and ask the help from a specialist.

This little investment in yourself will assure your health!


Be realistic

Many times, when they start a training program, people expect to lose weight and they don't do it.

"I've met people that gained weight during trainings for marathon. The thing is to calculate how many calories you burn during the training. Sport is always great, but if you go to jogging for 30 minutes you don't burn 1000 kcal".

Athletes who participated to the Olympic Games had trained 4, 6, sometimes even 8 hours a day because this is their job. For this reason only they are allowed to eat more.

A normal person who wants to lose weight shouldn't eat more because she trained.


Eat healthy

The ideal intake of vitamins, proteins and all that your body needs across the day shouldn't come from supplements.

Food is the main source of nutrients. You need supplements only if they are subscribed by your doctor and even in this case they can be replaced with the right food.


Advices from athletes

Nadia Comaneci, ex Romanian gymnast

"Breakfast is the most important meal. I take care not to miss it and I include all the 3 main nutrients: carbohydrates, proteins and fats. I drink a glass of juice made of fruits. At noon, it is recommended grilled chicken. For dinner, I prefer salad with cheese or fish. In my fridge there are always fruits, vegetables, fish, skimmed milk, eggs and other products that help me prepare a delicious and healthy meal."

Jordyn Wieber, Olympic gymnast from USA, 17 years

"As a gymnast, I have to eat lots of proteins. I include in my diet very much calcium for bones, proteins, fruits and vegetables. Breakfast is very important to me. Every morning I eat cereals. When I want to spoil myself I rather go to manicure/pedicure or to massage than eating a cake."

Marlen Esparza, Olympic boxer from USA, 22 years

"I believe that you have to find the food and sport that suit you for not making it hard to incorporate it into your daily routine. You don't have to sacrifice yourself for being in shape because, otherwise, you won't want to follow that diets or training programs".




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