The Best Way to Cut Weight for Wrestling

When a wrestler is trying to hit a target weight so that he can be classified in the correct weight class, he often undergoes a process known as "cutting" weight. This can be very dangerous. However, it is possible to lose weight properly. If you cut weight in an unhealthy way, it can affect your performance and even jeopardize your health. If you do it properly, you can get into a lower weight class while still being able to offer peak performance.

Instructions

    • 1

      Start all weight management programs well in advance. Rapid weight "cutting" programs are not just dangerous, they can be deadly. Most male athletes who suffer from eating disorders are wrestlers because of all the emphasis put on weight in this sport. Several athletes have died over the years from extreme weight cutting practices, including three college athletes that died within a month of each other. Changes are being made to college and high school wrestling rules all the time in an effort to eliminate this practice, but wrestlers still want to compete in lower weight classes. If you want to do this, you must give yourself ample time to lose weight. Slow weight loss can be done in a healthy manner, fast weight loss cannot. Schedule your weight loss to occur at a rate of approximately 1 to 2 pounds per week.

    • 2

      Eat frequent but small meals. Eating 5 to 6 smaller meals every day keeps your metabolism and energy levels high when you are working out. Do not skip meals as a method of losing weight. Instead, make high-fiber, high-protein and high-nutrient diet choices to help your body burn calories more efficiently.

    • 3

      Eliminate processed and refined foods from your diet. Obtain carbohydrates from whole grain sources instead. Avoid eating fried foods, fast foods and foods with high sugar content. Stay away from empty-calorie beverages like soda.

    • 4

      Keep track of what you are eating and make sure that you are burning more calories than you are consuming. Make healthy food choices and choose reasonable portion sizes for your meals. Work on wrestling conditioning when practicing in order to burn more calories.

    • 5

      Check your weight the day before the weigh-in day. Skip the evening meal the night before if you still need to lose 1 or 2 pounds before you weigh in. That way, your body will burn calories as you sleep and you will wake up lighter. Skipping one meal at this point will not harm your overall health. In certain cases, wrestlers may be advised to use a mild, natural laxative to help them eliminate any extra weight they are carrying in their bowels.