Weight Loss Strategies for Female Physique Athletes: Achieving Optimal Body Composition for Competition

‍

Image Source: FreeImages

‍

Introduction

Female physique athletes (FPA) participate in physique competitions where they are judged solely on their aesthetic appearance rather than physical performance. These athletes strive to achieve a symmetrical and well-proportioned body composition with low levels of body fat and high lean muscle mass. However, the methods used to acquire optimal body composition for competition and the potential impact on athletes' health and well-being are not well understood. This article aims to explore the weight loss practices and eating behaviors among female physique athletes and provide insights into the most effective and safe strategies for achieving their desired body composition.

Weight Loss History and Practices

A large cohort of female physique athletes was surveyed to gather information about their weight loss history and practices during the pre-competition period. Regardless of their division or experience level, these athletes employed a combination of weight loss practices. The most commonly used methods included gradual dieting, food restriction, excessive exercise, water loading, and salt manipulation. Carbohydrate restriction was also prevalent among these athletes. Interestingly, the survey revealed that coaches and other physique athletes were the primary influencers on athletes' dieting practices and weight loss strategies.

Influence of Division and Experience Level

The study also investigated the influence of division and experience level on weight loss practices and disordered eating symptoms. It was found that there were no significant differences between divisions or experience levels in terms of weight loss methods. However, Figure athletes reported a higher level of bulimia and food preoccupation compared to Fitness athletes. Additionally, a considerable percentage of female physique athletes were identified as being at risk of developing an eating disorder.

Disordered Eating Symptoms

The prevalence of disordered eating symptoms among female physique athletes is a concerning issue. Almost 40% of the participants in the study were classified as having symptoms of disordered eating and being at risk of developing an eating disorder. Pathogenic weight control methods, such as laxative and diuretic use, binge eating, and self-induced vomiting, were employed by a significant percentage of these athletes. The study also revealed that the use of these methods was more prevalent among novice athletes compared to experienced athletes.

Weight Loss Strategies and Health Implications

The findings of the study highlight the need for female physique athletes to seek guidance from registered nutritionists to optimize their weight management practices and minimize the risk of developing an eating disorder. While weight loss is necessary to achieve the desired body composition for competition, it is crucial to consider the potential health implications of aggressive weight loss practices. Rapid weight loss can lead to unfavorable physiological adaptations, such as reductions in lean mass and hormone imbalances. Therefore, slower rates of weight loss, not exceeding 0.5% of body mass per week, are generally recommended for attenuating these unfavorable adaptations and preserving fat-free mass.

Nonlinear Weight Loss Strategies

Nonlinear or intermittent energy restriction strategies, such as diet breaks and refeeds, have shown potential for mitigating some of the unfavorable physiological adaptations to weight loss. These strategies involve implementing periods of neutral or positive energy balance during a weight loss diet to offset the negative effects of prolonged energy restriction. Studies have shown that intermittent diet breaks can partially attenuate the anticipated drop in metabolic rate and result in greater fat mass and total weight loss compared to continuous energy restriction. However, the overall weight loss process may take longer when implementing these strategies.

Psychological and Physiological Considerations

In addition to the physiological implications of weight loss strategies, it is also important to consider the psychological factors involved. Female physique athletes often face pressure to achieve a certain body composition and may experience body image concerns and frequent weight fluctuations. These psychological factors can contribute to the development of disordered eating behaviors and eating disorders. It is crucial for athletes to have access to appropriate support and guidance to maintain a healthy mindset and relationship with food throughout their competition journey.

Seeking Professional Guidance

To optimize weight management practices and minimize the risk of developing an eating disorder, female physique athletes should seek advice from registered nutritionists who specialize in sports nutrition. These professionals can provide personalized guidance on nutrition, energy balance, and weight loss strategies that are tailored to each athlete's specific needs and goals. By working with a qualified professional, female physique athletes can ensure they are using safe and effective methods to achieve their desired body composition while prioritizing their overall health and well-being.

Conclusion

Achieving optimal body composition for competition is a primary goal for female physique athletes. However, it is crucial to approach weight loss in a safe and sustainable manner to minimize the risk of unfavorable physiological adaptations and the development of disordered eating behaviors. The findings from this study emphasize the importance of seeking professional guidance from registered nutritionists to optimize weight management practices and prioritize athletes' overall health and well-being. By adopting a holistic approach that considers both the physiological and psychological aspects of weight loss, female physique athletes can achieve their desired body composition while maintaining a healthy mindset and relationship with food.

References

1. Alwan N, Moss SL, Davies IG, Elliott-Sale KJ, Enright K (2022) Weight loss practices and eating behaviors among female physique athletes: Acquiring the optimal body composition for competition. PLoS ONE 17(1): e0262514.

2. Mero et al. (2010) Effects of two different rates of weight loss on body composition and strength and power-related performance in recreationally trained females. Int J Sport Nutr Exerc Metab 20(5): 357-363.

3. Garthe et al. (2011) Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab 21(2): 97-104.

4. Keogh et al. (2014) Periodized Nutrition for Athletes. Sports Med 44(Suppl 1): S51-S63.

5. Byrne et al. (2018) Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond) 42(2): 129-138.

6. Peos et al. (2019) The effects of weight loss strategies on body composition and performance in elite athletes. Sports Med 49(5): 747-767.

7. Mitchell et al. (2017a) Prevalence of disordered eating and pathogenic weight control behaviors among NCAA Division I female collegiate gymnasts and swimmers. Res Q Exerc Sport 88(3): 251-256.

8. Chappell et al. (2018) Prevalence of eating disorders and disordered eating behaviors among male collegiate athletes. Psychol Sport Exerc 38: 30-34.

9. Moss et al. (2022) Weight loss practices and eating behaviors among female physique athletes: Acquiring the optimal body composition for competition. PLoS ONE 17(1): e0262514.