Cheer fat Topic

U1189021634 03/28/21
Hello everyone! I’m a cheerleader and I’m going to be the captain of my team this year. I need to lose weight because my coach wants me to fly instead of base. Is there anyway to lose faster? I probably need to lose 20 pounds to be easier to my bases.

U1188171939 03/28/21
Maintain a healthy caloric deficit (1-2) a week. You got this!

Dietician 03/29/21 replied to U1189021634
Hello U1189021634-
Congrats on captain!
We suggest a slow and steady weight loss. By losing weight slowly you are placing less stress on your body and decreasing the amount of muscle lost. We suggest striving to lose 1/2 a pound- 1#/week of weight.
To be healthy AND lose weight make sure to eat 3m/day + snacks. As an athlete you will need to eat regularly and eat more than someone who is not active (even if your goal is weight loss). If you feel lethargic during practice it is likely you are not eating enough).
-As a young person who is still growing, it is important to make sure you are meeting all of your nutrient needs. Perhaps meet 1:1 with a Registered Dietitian who can devise an individualized meal plan to help you meet your goals?
-I am guessing your goal is to lose body fat while gaining or maintaining muscle. Here is an article I think you will find helpful on the the topic: https://www.mynetdiary.com/protein-needs-for-muscle-gain.html
Here is an article that I think you'll find helpful on healthy snacks to eat to keep your energy up:
https://www.mynetdiary.com/superfoods-for-your-immune-system-try-these-20-immune-boosting-snacks-at-less-than-150-calories-each.html
https://www.mynetdiary.com/5-ingredients-or-less-high-protein-snack-ideas-for-weight-loss.html

Please keep us in the loop and let us know how it's going! Best, Joanna (MyNetDiary Dietitian)

Cheer fat