Weight / Fat loss

If you can't be arsed with calorie counting..

Get started now by eliminating all soda, including diet soda.

Next eliminate alcohol, candy, cakes, chips, sweets and all junk food. For many athletes this step is enough to create their gradual weight loss mode.

Maintain a 300- to 500-calorie deficit per day.

Fuel for your training sessions before, during and after. These are not times to skimp on nutrition.

Reduce your carbohydrate intake on rest and recovery days. These are the times when training glycogen depleted has little impact on your fitness progress. Eat a light, low-carbohydrate, high-protein dinner the evening before a rest day.

Athletes who are already eating a whole food, nutrient dense diet need to start their weight loss journey with portion control. Even the best foods can be overeaten.

Sleep eight hours per night. Sleep deprivation inhibits fat loss.

Protein intake should be maintained at normal levels despite a lower overall daily calorie intake. This means increasing the proportion of protein in your daily diet up to 25 to 30 percent of daily calorie intake. Focus on lean protein sources such as meat, fish, seafood and eggs. Dairy is a controversial component of a weight loss plan. Some athletes benefit from dairy and others do not digest it well. Use your own experience to decide if dairy is a healthy part of your diet. Maintaining protein intake will maintain your lean body mass and focus weight loss on fat loss.

Load up on vegetables by filling half of your plate with veggies at most meals. Fruits are a healthy component of any weight loss plan, but should be eaten in moderation.

Utilize nutrient-timing techniques. Instead of a recovery drink after training, time your training session to end at meal time and eat one of your daily meals for recovery. This can eliminate 250 to 400 calories from your daily intake without any drawbacks.

Limit grazing and focus on meals. Avoid snacking while watching TV, working or surfing the internet.

Fast overnight. No food after 8 p.m.

Don’t cheat. Cheat days and cheat meals will knock you off your weight loss trajectory.

Identify times you pack in unneeded calories as a habit and create a strategy to change it. Willpower or putting a sticky note on the lid telling myself not to binge is ineffective. Not having it in my pantry in the first place is my best strategy. Be your own support system and set yourself up to avoid your own pitfalls.

https://www.trainingpeaks.com/blog/your-14-step-guide-to-weight-loss-during-base-training/