Weight Cutting – How It’s Done

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When it comes to losing weight, the age-old advice of slow and steady progress holds true. But have you ever wondered how quickly weight loss can happen and if there are any limits? Can you do it yourself?

Let’s dive into a fascinating aspect of extreme weight loss known as “weight cutting.”

What is weight cutting?

Weight cutting is a common practice in sports, especially in activities like boxing, mixed martial arts (MMA), wrestling, and weightlifting. Athletes use this technique to temporarily change their body weight so they can compete in a specific weight class while still performing at their best.

The main goal of weight cutting is to gain a size and weight advantage over opponents in a particular weight class. Athletes aim to compete against rivals who are naturally smaller or weaker by reducing their weight leading up to a competition. This advantage helps improve strength, speed, and agility, giving them a competitive edge.

Sports like boxing, MMA, wrestling, judo, and weightlifting, which have strict weight divisions determining matchups, often see athletes employing weight cutting strategies.

How it’s done

Weight cutting involves a mix of dehydration, caloric restriction, and temporary loss of body mass. Athletes may use tactics like water loading and dehydration through methods such as saunas or diuretics to shed excess water weight.

Additionally, they may make strict dietary changes, including reducing carbohydrate intake temporarily to decrease body fat and muscle glycogen stores.

Water Loading

Water loading is a technique frequently used in weight cutting, especially in sports that require athletes to meet specific weight class requirements. The method manipulates the body’s water balance to quickly lose excess water weight.

The idea behind water loading is based on how the body responds to changes in water intake. When athletes significantly increase their water consumption, the body reacts by increasing urine production to maintain balance. Gradually reducing water intake leading up to a weigh-in signals the body to continue eliminating water, resulting in a temporary loss of water weight.

Water loading is typically implemented in the final week before a competition weigh-in. The process involves:

1. Increased Water Intake: Athletes consume much more water than usual to signal the body that it has an abundant water supply.
2. Sodium Manipulation: Sodium intake is reduced or controlled to prevent water retention.
3. Gradual Reduction: As the weigh-in approaches, athletes gradually reduce water intake, prompting the body to excrete more water.
4. Diuretic Use: Some athletes may use natural diuretics, like herbal teas or specific foods, to increase urine production and facilitate water loss. However, caution is needed, as improper diuretic use can lead to dehydration and electrolyte imbalances.

Dangers of Weight Cutting

It’s absolutely essential to stress that trying these extreme weight-cutting techniques yourself is a big no-no. The risks are far too severe, and it’s not worth jeopardizing your health.

Short-term Risks

• Dehydration: Intentionally reducing fluid intake can lead to symptoms like dizziness, fatigue, and muscle cramps. Athletes risk depleting essential water levels, affecting cognitive function and physical performance.
• Electrolyte Imbalances: Manipulating sodium and electrolyte levels during water loading can disrupt the body’s balance, resulting in muscle cramps and irregular heartbeat. Proper execution is crucial to avoid severe complications like cardiac arrhythmias.
• Impaired Thermoregulation: Dehydration hampers the body’s ability to regulate temperature, increasing the risk of heat-related illnesses during intense exercise or competition.
• Nutritional Deficiencies: Aggressive weight cutting often involves severe caloric restriction, leading to inadequate nutrient intake. This can negatively impact energy levels, muscle function, immune function, and overall health.
• Diminished Performance: Excessive weight cutting can impair physical and cognitive performance, reducing strength, endurance, coordination, and mental acuity. The risks may outweigh the intended competitive advantage.

Long-term Risks

• Metabolic Disturbances: Repeated weight cutting is associated with metabolic disturbances, increasing the risk of chronic conditions like type 2 diabetes and cardiovascular disease.
• Hormonal Imbalances: Weight cutting can disrupt hormone levels, leading to irregular menstrual cycles, fertility issues, reduced bone density, and an increased risk of osteoporosis.
• Muscle Damage and Performance Decline: Frequent weight cutting may result in muscle damage, decreasing muscle strength, endurance, and overall athletic performance.
• Kidney Injury: Consistent dehydration from frequent weight cutting can adversely affect kidney function, leading to kidney stones, urinary tract infections, and impaired fluid balance.
• Psychological Impact: Extreme weight cutting practices can contribute to increased stress, anxiety, disordered eating patterns, body image issues, and eating disorders.

Fatalities

Let’s talk about a serious side of weight cutting that often goes unnoticed – the tragic cases of fatalities associated with extreme weight cutting practices.

In 2013, the MMA community mourned the loss of 26-year-old Brazilian fighter Leandro Souza, who tragically passed away just hours before his scheduled weigh-in. The cause of his untimely death was linked to complications arising from his intense weight cut.

Fast forward to 2015, where a 21-year-old Chinese MMA fighter lost his life due to severe dehydration while attempting to shed weight the day before his weigh-in.

These heartbreaking incidents serve as a stark reminder of the real dangers involved in extreme weight cutting practices. It’s crucial to drive home the point that individuals should never attempt these methods without proper guidance and supervision.

Case study: MMA weight cutting

Meet our subject, a 22-year-old male MMA fighter weighing 80.2 kg. To compete in his weight class, he needs to drop down to 65.7 kg in just eight weeks. Let’s explore the three phases of his weight-cutting process.

Phase 1 – Energy Restriction

Starting from the beginning of the 8-week period until a week before the weigh-in, our fighter follows a controlled diet with pre-packaged meals. The daily calorie intake ranges from 1500 to 1900 kcal, incorporating a balanced mix of macronutrients:

• 1.5-2.5 grams of Carbohydrate per kg body weight
• 1.6-1.8 grams of Protein per kg body weight
• 0.8-1 grams of Fat per kg body weight

This phase combines a low-carb diet with extra carbs for training. Caloric intake drops midway to 1300-1500 kcal, resulting in a weekly weight loss of about 1.4 pounds, totaling 4.4 kg (10 pounds).

Phase 2 – Water Loading

Spanning from a week to a day before the weigh-in, caloric intake reduces to about 1000 kcal per day. Carbohydrate intake drops significantly to deplete muscle glycogen. The fighter also engages in water loading, consuming 8 liters daily. 

• 0.5 grams of Carbohydrate per kg body weight
• 1.3 grams of Protein per kg body weight
• 0.5 grams of Fat per kg body weight

Despite potential water weight gain, he loses 2.8 kg (over 6 pounds) during this phase.

Phase 3 – Weight Cutting

This phase covers the day before and the day of the weigh-in. The fighter undergoes a complete fast, abstaining from fluids. To boost weight loss, he induces sweating through hot water baths and wraps. Remarkably, his weight drops from 72.3 kg to 67 kg in one day, a significant loss of 5.3 kg (almost 12 pounds).

It is important to note that this weight loss was primarily due to the elimination of water weight. Nonetheless, this extreme approach demonstrates the possibilities, albeit with potential dangers, at the highest levels of weight loss. This is not something I would ever recommend you try yourself.

Learn more about

• What Could Happen If You Lose Weight Too Fast

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