14 Habits That Prevent Athletes from Losing Weight

Weight loss is a common goal for many people, especially former athletes who might’ve fallen off the wagon when it comes to fitness and overall health. I’ve been there: a few years out of college, I found my body becoming ‘fluffier’ than it was in college, mostly the result of working long hours, not eating well, and not working out like I did in school.

When I graduated, I didn’t have a playbook on what healthy habits meant. In school, my biggest struggle was keeping weight on, due to me burning more calories than I could eat. Now early on in my career, I observed a lot of colleagues who ate certain foods, skipped meals, etc., but I quickly learned that their habits weren’t effective for overall health. Below I’ll share a few hidden health habits that don’t help former athletes keep the weight off, and ways you can lose weight, the right way.

Table of Contents

14 Habits That Prevent Athletes from Losing Weight

Not drinking enough water. This is one of my biggest issues to date- I don’t drink enough water. Sometimes when you think you’re hungry, your body is really telling you it needs more water. So what is that amount? A general rule of thumb is to take 1/2 of your body weight and drink that amount of ounces in water each day

Constant snacking on healthy foods. Just because you’re snacking on healthy foods doesn’t mean you can eat endless amounts of snacks. Choosing nutrient-dense snacks is a good habit, but overconsumption of even healthy snacks can lead to excess calorie intake. Be mindful of portion sizes.

Overloading on nut butters. Nut butters like almond or peanut butter are nutritious, but they are calorie-dense. Slathering them generously on every snack may result in excessive calorie intake. Instead- apply everything in moderation.

When I first started prepping lunches, I quickly learned how far a pb&j sandwich could help stretch my budget. However, I could feel how heavy those sandwiches were if I loaded up on peanut butter. Instead, I applied a thin layer to my sandwiches to spare calories.

Drinking ‘healthy’ drinks. Smoothies, fruit juices, or flavored coffees are great but can be high in calories and sugar. Instead, opt for water, herbal tea, or black coffee to avoid hidden liquid calories.

Using food to manage stress. Stress management is crucial for overall well-being, but excessive stress relief through comfort eating or emotional eating can counteract weight loss efforts. Seek healthier stress-coping strategies like exercise or mindfulness.

I’ve been here too. After a long day at work, I’d crave ice cream from Cold Stone or a sandwich and cookie from Panera Bread. Over time, those visits added up and affected my waistline and my wallet.

Eating after workouts. It’s one thing to have a snack, but it’s so important to pay attention to portion sizes after your workouts. Overestimating the calories burned during workouts and then consuming large post-workout meals can undermine weight loss efforts.

Excessive use of healthy oils. When cooking, opting for olive oil or coconut oil is healthier than using trans fats like butter, but overusing these oils can add significant calories to your meals. Measure oil portions to control calorie intake.

Snacking while watching tv. Mindless snacking while watching TV or a movie can leave to overeating. Practice mindful eating and limit distractions during meals to avoid consuming unnecessary calories.

While I’ll sometimes snack while watching tv, I have changed one habit when going to the movies. Instead of binging on popcorn or pizza at the movie theater- I’ll bring my own lunch or dinner (a lean wrap), a piece of fruit, and a morsel of candy. I try to moderate my sugars and prevent myself from snacking throughout the movie.

Avoiding all carbohydrates. Many of my officemates have sworn off bread, and honestly: I… love… CARBS! Completely eliminating carbohydrates from your diet may not be sustainable and can lead to nutritional imbalances, especially if you’re working out regularly. Choose complex carbohydrates like whole grains, fruits, and vegetables in moderation.

Regularly drinking diet soda. I used to LOVE drinking soda, but soda, in general, is not healthy. While diet sodas might have zero calories, they can trigger cravings for sweet foods and may not contribute to healthier eating habits. Opt for water or herbal tea as a better beverage choice.

Relying heavily on supplements. Weight loss and weight management is usually successful when you combine different strategies: exercise, stress management, healthy eating, etc. There is no such thing as a ‘magic pill’ or procedure that will help you stay fit. Relying solely on supplements for weight loss might neglect the importance of a balanced diet. Whole foods offer essential nutrients and should be one of your primary sources of nutrition.

Relying on protein bars. Protein bars can be a convenient snack, but they often contain added sugars and calories. Use them sparingly and if possible, opt for whole-food sources of protein.

Ignoring quality sleep. When you don’t get enough sleep, you’re putting your body at a disadvantage to shed those pounds. Poor sleep can disrupt hormone regulation, leading to increased appetite and cravings for unhealthy foods. Prioritize a consistent and restful sleep schedule to support your weight loss journey.

Eating late at night. Late night snacking can prevent you from keeping weight off. Depending on your schedule (if you work the night shift or workout after work, this might not apply) try eliminating late night snacking. For example, if you’re snacking late at night right before bed, those calories have less of a chance to get burned off.

How I Tackle Hidden Health Habits

Hydrate. Again, drinking water has been a game-changer in my life. When I don’t hydrate enough, I see and feel a noticeable difference. Drinking an abundance of water helps me stay hydrated, alert, my skin clear and helps me eat less foods

Check my portions. I don’t believe in measuring everything you eat, but having a general sense of portion controls will help you keep your weight in check. When eating out, I typically eat half of my meal and eat the second half for later- so many portion sizes here in the states are double or triple what they need to be.

Practice self- awareness. If you haven’t realized it yet, weight doesn’t just appear. After playing ball at the collegiate level, it took some time to realize what attributed to my weight gain. Instead of blaming that dessert I had after dinner or a missed workout, I took a look at my entire lifestyle and how that affected my weight: a lack of sleep, tlc, hydration, in addition to portion control problems and little workout time all contributed to my weight. Take the time to look at your new lifestyle habits as a former athlete, and over time, you’ll be able to make the adjustments needed to live a healthy lifestyle.