Improving Power-Weight Ratio: The Secret To Fat Loss Success

As the New Year Fast approaches, many cyclists will have their 2024 goals set and ready to take action.

For many, a primary target would be improving body composition, specifically fat loss, to improve their power-weight ratio.

Therefore, this week, we examine the key factors that predict fat loss success. All athletes can lose body fat by following a calorie-restricted diet. However, many fail to maintain these improvements long term.

In the non-athlete population, successful weight loss is defined as intentionally losing 10% of body mass and maintaining it for one year. However, more than 80% of successful individuals experience weight gain after one year, 85% after two years and 95% after three years, with most of the weight loss regained.

That being said, those who maintain their weight for two years are more likely to maintain it over the following 5-10 years. So, why do some individuals fail whilst others succeed with weight loss maintenance (WLM)

Although the following predictive factors have been identified in overweight/obese individuals, we can draw the same recommendations for cyclists. From experience, they are the same regardless of the individual's competition level.

Greaves et al. (2017) found that continuous self-regulation, enduring motivation, the ability to manage external challenges, a change in identity, and need fulfilment alterations were crucial for WLM.

Hartman-Boyce et al. (2019) found that WLM success was linked with critical self-monitoring, strong self-knowledge, self-accountability and underlying trust in the approach.

Spreckley et al. (2021) built upon these findings and found that those who had WLM success consistently mentioned having structured plans, regular assessments, calorie/portion tracking, meal planning, clear relapse protocols, visual reminders (progress photos), support groups, peer feedback, coach feedback, better self-image, stronger self-confidence, clear goals, highly personalised goals, continuously reassessed goals, and prioritisation of goals.

These individuals were then better able to handle intrinsic and extrinsic challenges: Unforeseen life events, emotional eating, holidays, celebrations, work/personal stress and unsupportive peers.

Although these individuals experienced fear of weight regain and criticism, they were able to manage this through reinventing themselves, building a new identity, becoming role models and being immersed in a new supportive community.

The theme of self-monitoring, having clearly defined routines, structured plans and pre-planning food appeared heavily with these successful individuals. Ultimately, they had a plan, implemented it, and had the tools to monitor their progress. They were all proactive.

When having a plan was combined with a greater understanding of their plan, coach and peer accountability (support groups), motivation was higher to continue implementing their plan. If they overindulged, they had clear relapse protocols to get them back on track.

These individuals also spoke of a sense of 'reinvention' and an identity shift to a new lifestyle after successful weight loss. They weren't clinging onto their 'old you' and defining their 'new you' and stepping into that new identity daily.

These individuals also put the needs of themselves over the needs of their peers – improving yourself is not selfishness.

As you can see, WLM isn't a result of specific calorie and macronutrient targets. It's about everything else. It's about personal development and changing your mindset to become a better version of yourself.

From 10+ years of coaching, I'm always thinking of the person first and the athlete second. My role as a coach is to support that athlete so they demand more from themselves and to operate on a higher level. Therefore, they can better implement their plan and cope with life's challenges.

The specifics of a nutrition and training plan contribute a small fraction to their success if the supportive factors above aren't in place. Ultimately, this is why diet plans and New Year resolutions fail. To create lasting change, the athlete must look at the bigger picture.

I hope this helps, and I wish you a very happy Christmas and New Year!

- Coach Chris