Ways to Lose Weight to Wrestle in High School

In high school, wrestling is an individual sport that includes several weight classes, ranging from about 90 pounds to more than 200 pounds. Those classes vary by state. It's not uncommon for wrestlers to change weight classes during the season in an attempt to have a strength or size advantage over competitors, or to fill a slot on their team. Maintaining the maximum allowed weight for your class or dropping to a lower category can be difficult when you're still growing, but thousands of scholastic athletes do it.

  1. Starting the season

    • In some states, wrestlers are required to be certified by a physician before the first match or tournament; the athlete is allowed to drop down only one class from the weight at which they are certified. For example, a wrestler who weighs in at 104 pounds would be in the 105 class, and, after weighing in at certification, they could drop no further than the 98-pound weight class. At certification, the physician might also check for signs of dehydration, such as a white tongue, and can reserve decision on certifying a wrestler if the athlete appears unhealthy.

    Sucking weight.

    • Rubber suits are largely banned in public high school athletics, but wrestlers are allowed to wear layers of clothing during practice. Sweating burns off fat, if there's fat to burn, as well as temporary water weight. Jumping rope in the steamy shower area is also a common practice to reduce weight.

      High-fat and sugary foods should be avoided when sucking weight. Fruits and vegetables, though they may be high in carbohydrates, are necessary, healthy energy sources. Meat and dairy products are also essential for protein and muscle growth, though their fat content should be monitored.

      Caffeine provides energy and is a diuretic, but it can also lead to dehydration.

      Daily activities outside of practice can be altered to aid in weight loss or maintenance. When sleeping, for example, your body burns more calories trying to keep warm than it would if you were trying to sweat off weight in the night by using several blankets. Chores around the house, like shoveling snow in the winter, carrying in the groceries or helping move a heavy object, present other opportunities to burn calories.

    Responsible weight management versus ill-advised measures

    • It's better to work toward your target weight in daily increments during the week than to take off several pounds in less than a day and then engage in binge eating after weigh-in. Aim to lose a pound or two in a practice, for example, and drink plenty of water to fill yourself up while scaling back portions at meal time. Have several pieces of fruit throughout the day, with water, to avoid hunger and maintain energy and concentration.

      This diet and regiment takes self-discipline, which is not easy for teens who are still growing. According to an article in the MD Consult web site, "Weight loss methods for high school wrestlers," a survey of 2,532 athletes by the Michigan High School Athletic Association found that high school wrestlers lost an average of six pounds during the season, and that 72 percent of wrestlers engaged in harmful weight loss methods weekly, among them are fasting, dehydration, laxatives and vomiting. Those practices were found at all grades and success levels.