Are you looking to lose a little weight for an upcoming event, race or competition? Before you drastically reduce calorie intake or increase calorie expenditure, you may want to consider the findings of a recent study published in the British Journal of Sports Medicine.

Researchers from the United Kingdom studied 16 amateur boxers who were attempting to reduce their body weight one week before a competition. Throughout the study period, the boxers performed strength and agility tests. To lose weight, the boxers used strenuous exercise to burn calories and restricted food and fluid intake. On average, the boxers reduced their body weight by over 5%, however, rapid weight loss also resulted in poor performance, increased anger, fatigue, tension and reduced energy.

The Partnership for Healthy Weight Management recommends that for most people, a weight loss of only 1 or 2 pounds per week is healthy and safe. Instead of drastically reducing calorie intake, try cutting back by 100 or 200 calories per day. And although boxers dehydrated themselves to lose weight, this practice is dangerous because it can lead to fatigue and urinary problems. Aim to consume at least eight 8-ounce glasses of water each day.

Related information: Weight loss strategies

Sources:  Hall CJ, Lane AM. Effects of rapid weight loss on mood and performance among amateur boxers. British Journal of Sports Medicine 2001 Dec;35(6):390-5; Partnership for Healthy Weight Management, http://www.consumer.gov/weightloss/.