5 Helpful Tips For Weight Loss For Triathletes | How To Lose Weight With Triathlon

Weight loss with triathlon
In this video we go through weight loss for triathletes. It can be a difficult and daunting prospect, but by doing it properly you can lose weight safely and it shouldn't be horrible.
In this video we go through the basics of weight loss for triathlon, and some easy steps to guide you through it. We talk about your nutrition, how to keep muscle when losing weight and how to balance your triathlon training intensities too. If you're interested in how to lose weight with triathlon this should help you out.
If you are doing something like an ironman triathlon you might be considering whether to lose weight. It's not as straightforward as just losing weight though, because less weight doesn't necessarily mean better performance.
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Visit the website for free articles and downloadable PDF resources: www.nutritiontriathlon.com
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The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won't change, but if you want to help me to create these free videos then I would really appreciate it :)
00:00 Introduction
00:58 Creating a goal
02:24 Creating a plan
06:01 How to keep muscle when losing weight
07:23 How to manage cravings
11:34 Exercise intensity
13:07 My results
15:35 The risks with losing weight
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: [e-mail]
Website:
nutritiontriathlon.com

[@NutritionTriathlon]

What do you find most difficult about weight loss?

[@EvilSecondTwin]

Not sure how I found your channel but I really enjoy your videos a lot, man. Thank you for sharing.

[@NutritionTriathlon]

Well I'm glad you did - thank you! You're welcome 🙂

[@adriennealberti6085]

Super useful again, you are so great and make the process and the required steps behind weight loss so much more understandable to me!Thank you again:)

[@NutritionTriathlon]

😃 glad you find the videos useful! 😊 My pleasure!

[@JPEGMars]

Thank you so much

[@NutritionTriathlon]

You're welcome!

[@allancox4694]

Last year I dropped my BMI from 26.8 down to 22.8 and my target this year is 21.4 or 72Kg, which will put me in the middle of the BMI "green" range for my age and height. I'm very aware of the need to maintain and build muscle during the process and this video re-affirms what I learnt during last years process. Never heard of RED-S but certainly experienced it! Thanks for the well presented video.

[@NutritionTriathlon]

Thanks Allan, you're welcome 🙂 Sounds like you've done well with your own journey and have a sensible target which is great to hear!

[@HH-fl1dc]

Great content as always. Question, how many calories should I, a 70kg athlete consume in a day to lose weight at the rate that you were losing weigh? Do I need to up my protein intake to more than the recommended level if I have train around 3 hours a day? Thank you for your help

[@NutritionTriathlon]

Thank you! So how much to eat per day completely depends on your activity levels. Rough baseline is that males need about 1800 calories before exercise to maintain weight. Add roughly 500-600 calories per hour of exercise a day, and you have your maintenance weight calories. Aim for 500 calorie deficit a day and that should put you in the right range. So for example if you're training for 2 hours a day, maintenance calories would be about 2.8-3.2k calories. So around 2.3-2.5k calories per day should be good for weight loss. Higher protein intake is definitely helpful when losing weight. Aim for 1.6-2.2g of protein per kg of body weight per day. Higher training days aim for the top end, lower training days the bottom end. But overall higher protein intake will help you maintain more muscle as you lose weight

[@TheRJAD]

To have a clear understanding what and how much food to use for a good protein intake. (And meals are terribly complicated for counting kcal’s)

[@NutritionTriathlon]

Hi! Sorry I'm not sure if this was meant to be a question?

[@TheRJAD]

@@NutritionTriathlon sorry, it was a reaction on your pinned question. But if you have tips, always greatly appreciated

[@NutritionTriathlon]

@@TheRJAD Sorry Ronald, it wasn't showing properly on my screen! Yeah can be a tough one. My advice is to find some 'staples' for protein intake. What do you enjoy eating? Meat? Fish? Beans? Soy? This is one of those scenarios where it's useful to get to know your food. If you eat something regularly and enjoy eating it, learn how much protein is in a portion of it and what gets you at least 20g. From then on you'll always know that 'x' amount (even if you just eyeball it) is going to give you roughly the right amount. Another good way to do it if you don't want to do that is to divide your plate up. If roughly a quarter of your plate is dedicated towards a good protein source (see above) then you're in the correct ballpark.

[@solon2923]

I am abput 13kg over a healthy BMI, last time I did a bodyfat messurement I had like 45% bodyfat, so huge problem and I am training for a full Ironman. I train alot but love eating. Also dont want to loose performamce while loosing weight. My biggest problems for weightloss are I think lack of sleep and eating when thirsty.

[@NutritionTriathlon]

Always a difficult balance with performance and weight loss. Slow and steady is the way since you'll preserve more muscle as you lost weight, and also manage cravings and fatigue etc. Sounds like you've got insight as well into the things that make it harder for you, which is always helpful!

[@solon2923]

@@NutritionTriathlon I did a half ironman as training session yesterday , with a few brakes... burnt nearly 6k calories, lets see how this week goes and if I manage to keep calorie intake controlled, maybe I'll loose kilo