5 minute learnnew delhiUp to date: July 27, 2026 06:04 PM (IST)
Elite athletes usually accomplish extraordinary bodily feats which are tough to match to on a regular basis health objectives. Sports activities akin to weightlifting require rivals to remain inside strict weight classes, leading to athletes spending weeks or months rigorously managing their weight, muscle mass, hydration, and vitamin with a view to qualify for competitors.
After successful her third consecutive gold medal within the girls’s 48kg class on the Commonwealth Video games, weightlifting champion Mirabai Chanu opened up about her weight achieve challenges. Instantly after her victory, PTI quoted her.In a rush, I have not eaten something in two days. (I have not eaten something in two days, so please hurry.)” she later defined.weight administration may be very tough. Controlling weight is a big wrestle for any athlete. It’s tough to compete within the 48kg class as there may be nearly no room to lose any extra weight. ” Concerning the measures she took earlier than the event, she added: “This time I needed to cease every little thing to achieve weight. I could not eat meals and did not drink water for 3 days,” Mirabai mentioned, including, “My pure weight is 50.5 kg, so if I weigh 49 kg, I will reduce 1.5 kg, however after I get to 48 kg, it is greater than that, so it is actually tough (sic).”
Disclaimer: This text is predicated on data from the general public area and/or from specialists we spoke to. Make sure you seek the advice of your physician earlier than beginning your day by day life.
Her feedback additionally evoke reminiscences of wrestler Vinesh Phogat’s heartbreaking disqualification from the ladies’s 50kg class on the 2024 Paris Olympics after she was discovered to be simply 100 grams over the burden restrict on the morning of her gold medal match. These incidents spotlight how unforgiving weight-based sports activities might be.
However whereas such practices could also be a part of elite aggressive sports activities, they elevate broader questions, akin to secure weight administration, muscle preservation, and the distinction between short-term weight reduction for athletes and wholesome weight reduction for the typical individual. We requested an professional to elucidate.
Elite weight reduction and wholesome weight reduction
Dr. Pareti Shiva Kartik Reddy, Marketing consultant Doctor, Normal Drugs, FAIG, MBBS, Elite Care Clinic, advised indianexpress.com, “Fast weight reduction protocols utilized by elite athletes are specialised medical and sports activities vitamin interventions supposed solely to fulfill competitors necessities. They don’t seem to be designed as wholesome weight reduction strategies and are normally carried out below shut supervision with cautious monitoring of hydration, electrolyte steadiness, and restoration.”
Sadhna Singh, senior health and life-style guide at HereNow Official, provides that fast weight reduction in elite sports activities is a performance-driven, time-limited technique designed to suit right into a aggressive weight class, moderately than to enhance long-term well being. “A lot of the burden misplaced is usually water and glycogen moderately than physique fats, and athletes sometimes regain these shortly after weigh-in by following a rigorously monitored hydration and refueling routine.”
Dr. Reddy emphasizes that for the typical particular person, this follow has “little well being profit and important dangers, together with dehydration, electrolyte disturbances, cardiovascular pressure, and decline in bodily and cognitive operate.”
“Sustained fats loss by gradual calorie administration and common train stays the most secure and only method for the final inhabitants,” says Singh.
Results of strict dietary restrictions and water restriction
In accordance with Singh, severely limiting meals and fluids places the physique below important physiological stress. Preliminary weight reduction is primarily as a result of water depletion and glycogen loss moderately than significant fats loss.
“Inadequate protein and calorie consumption can speed up growing older.” muscle breakdownmuscle power, restoration, and athletic efficiency are decreased. Dehydration additional reduces your endurance, focus, coordination, and temperature regulation, growing your threat of cramps and dizziness. Repeated excessive diets can gradual metabolic diversifications over time, making sustainable weight administration tougher,” says Singh.
Safely lose fats whereas preserving muscle
simple quiz
See if you happen to can reply this:
What’s the most secure technique to lose physique fats whereas preserving muscle?
A. Follow a crash food regimen and deliberately dehydrate your self earlier than coaching.
B. Shed pounds regularly by a balanced food regimen, enough protein, common power coaching, enough hydration, and enough restoration.
C. Skip meals and keep away from power coaching to drop some pounds quicker.
D. Ignore signs akin to dizziness and protracted weak point as they’re a traditional a part of fats loss.
reveal the reply
✅ Right reply: B
Dr. Reddy revealed that proof exhibits that the most secure technique to scale back physique fats whereas preserving muscle is gradual fats loss supported by balanced vitamin, enough protein, common power coaching, enough hydration, and enough restoration. Warning indicators akin to persistent weak point, dizziness, fainting, elevated coronary heart fee, decreased train tolerance, illness recurrence, important temper adjustments, and ongoing muscle loss shouldn’t be ignored and require medical analysis.
Disclaimer: This text is predicated on data from the general public area and/or from specialists we spoke to. Make sure you seek the advice of your physician earlier than beginning your day by day life.
