For instance, if you’re a man who wants to compete in the 164–183 lb (74–83 kg) weight class, you’d calculate that 5% of 183 lb (83 kg) is about 9 lb (4. 1 kg). In that case, you need to weigh 192 lb (87 kg) or less to cut weight safely. If you have to cut more than 5% of your target weight, it’s probably time for you to move up into the next weight class. [2] X Research source
It’s normal to lose a small amount of weight each night—probably due to sweat. When you know this number, you’ll be able to factor it in so you’ll know exactly how much weight you need to lose by the day before weigh-in. Even if you’ve already found your overnight weight loss number previously, it’s still a good idea to repeat the process to make sure it hasn’t changed.
This will also help reduce the risk that you’ll become dangerously dehydrated. Some people recommend that you start water loading as early as 10 days before your weigh-in. [5] X Research source
Healthy foods that are high in salt include chicken broth, cottage cheese, canned beans and fish, tomato sauce, and frozen vegetables. [7] X Research source
Get your fats from healthy sources like walnuts, almonds, fish oil, and olive oil.
Steer clear of any foods made with dough or flour, like crackers or bread. The carbs you do eat should primarily come from foods like oatmeal and sweet potatoes. [12] X Research source Avoid dairy products like cheese and yogurt, as these can cause your body to retain water.
Fiber is an important part of a healthy diet. Don’t use this as a long-term weight-loss strategy! However, it’s not likely to have much of an impact on your performance if you only do it for a few days.
Chocolate is a great snack for getting a quick burst of energy without weighing you down. Eating less fiber and low-weight foods in the days leading up to your weigh-in can often help you lose about 1-2% of your bodyweight. [15] X Research source
Some sources of sodium might not be immediately obvious—canned soups, condiments, packaged foods, bread, and even cereals can all have unexpectedly high sodium levels. [17] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source
It’s a little harder to fast if you have an afternoon weigh-in since you’ll be awake most of that time. If you start to feel thirsty, take a few small sips of water. If you’re feeling weak or lightheaded, try eating a piece of chocolate to help you through. Keep an eye on your weight leading up to your fast to see if this is necessary. If, the night before weigh-in, you’re right at your target weight, you may not need to fast at all. Remember to factor in your overnight weight-loss average!
Gum works well to increase your saliva production, but sour candy is especially effective. Do this right before weigh-in to help lose any extra water you’re still holding on to.
If your energy levels are still low, eat a candy bar right before you lift to give you a boost. Mixing a sports drink into your water will help restore some of the electrolytes that your body needs. You can also drink a meal replacement shake that contains electrolytes. [22] X Research source
For example, don’t work out in a garbage bag or a heavy pullover in an effort to sweat more. Similarly, avoid using saunas, hot boxes, steam rooms, or other such methods to cause excessive sweating. [25] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Try taking a few small sips of water once an hour to prevent yourself from getting overly dehydrated.
Even going low-carb can have an impact on your performance—it’s up to you to decide whether that’s a fair trade-off for cutting weight. [29] X Expert Source Katie PrendergastCertified Personal Trainer & Nutrition Coach Expert Interview. 21 February 2022.
