Weight loss is very important for boxers if they want to successfully make weight for an upcoming fight,
While this is usually more important for boxers outside of the super heavyweight (amateur) and heavyweight (professional) divisions, Anthony Joshua's recent success against Andy Ruiz has been largely attributed to his ability to keep moving around the ring, which he almost certainly benefited from had lost a significant amount of body weight six months earlier since their first fight.
For every boxer who needs to lose weight, there are two simple rules to follow:
Rule 1: You must have a calorie deficit.
This is when you consume fewer calories than you burn every day. The easiest way to check if you are in deficit is to log your food intake with a food tracker (such as My Fitness Pal) so you can see how much you are consuming compared to what you need to eat depending on your height, gender, age and level of activity.
Rule 2 You must have a calorie deficit over a longer period of time.
Most people have problems not being able to stick to a calorie deficit.
A typical approach that many boxers use is to simply keep their food consumption to a minimum. Although this is an effective way to be in a calorie deficit, the energy level will remain extremely low and you will not be able to exercise and recover properly.
It is critical that the weight loss plan is sustainable and easy to follow. With that said, here are my five principles of boxing weight loss diet.
Principle 1: Make the plan comfortable
A very easy way to do this is to allow 10-15% of your calories from whatever you want.
Remember, as long as you have a calorie deficit, you can actually eat anything you want and still lose weight. Another trick is to make your food tasty with herbs, spices, spices, etc.
Principle 2: Get the protein in
You need to be sure to eat 1.8-2 g of protein per kg of body weight.
Protein not only helps you to recover properly from an intense workout, it is also an excellent way to satisfy your hunger.
Protein is found in meat, poultry, fish and dairy products. Protein supplements are a good idea if you don't eat enough protein from other foods.
Principle 3: focus on vegetables and fruits
In order for this principle to work, you need to eat at least five different types of fruit and vegetables a day.
Fruits and vegetables contain a lot of nutrients. The more nutritious your diet is, the more energy you have – and the better your hunger and appetite are controlled.
Principle 4: sleep, sleep, sleep
Your body needs to rest and recover, so it is very important that you have more than 7 hours of sleep every night.
A clear connection between sleep deprivation and increased hunger has been established. If your goal is weight loss, this is counterproductive to your goals. If you get enough sleep, you can also maintain a good level of energy.
Principle 5: Use re-feed days
A re-feed day is when you have an additional 500 kcal per day. Ideally, these calories come from carbohydrates (500 kcal = 125 g carbohydrates). You can have up to two feeding days per week.
Refill days can help keep your hunger and energy at bay.
Apply these five principles and I guarantee that it will be much easier for you to stick to your eating plan and gain weight without the drama of hunger and low energy.