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Weight loss for athletes (an non-athletes) remains a minefield of fact, fiction, best sellers and diet plans.
Overall a positive energy balance causes weight gain, negative energy balance weight loss and a neutral energy balance a stable weight. After 6 months, then again at 2 years there was no difference in weight loss between the groups.
When deciding what to change in your diet, my advice is to be objective and forget any pre-conceived ideas about “good” and “bad” foods. There are problems with restricting the energy in your diet too much, especially when coupled with large volumes of training.
When choosing what to change in your diet try to reduce fat and alcohol first – if this isn’t sufficient you can try reducing carbs slightly, recognising that training intensity may suffer as a result.


Almost a century of research has failed to prove otherwise, and every diet known to man works only when it achieves a negative energy balance.
Research suggests that negative energy balance is the only thing that matters for total weight loss.
You don’t need to obsess about it but you probably need to at least have some idea of where the calories, fat, protein and carbs are coming from in your diet to make smart decisions about your eating.
Research shows that people who think this way are less likely to lose weight and more likely to regain it. Don’t assume because your diet is healthy that you’ll automatically lose weight, but on the flipside don’t feel that your eating has to be perfect either.
Avoid large reductions in protein unless your aim is to not only lose body fat but muscle as well.


Look at your diet and eliminate or substitute foods that you don’t care much about, rather than those you really look forward to.
If your weight is currently stable then generally speaking a reduction of about 500 calories (or ~2000kJ) a day is required for weight loss of ~1kg a month.
Vary your eating (especially carbs) depending on the amount and intensity of training, and be careful not to excessively restrict your diet for prolonged periods – it can have health consequences.
Faster weight loss comes with greater reductions, but this may be harder to sustain and fuel your training.



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