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Athletes Making Weight in a Hurry

by Clare Wood

In many weight-division sports, such as weightlifting, boxing, rowing, judo, there is often a last minute effort to make your weight category. This can be a challenging and sometimes dangerous thing if it is not done correctly. The best advice is to try and to stay within 3-4kg of your weight category. Making weight should be achieved well before the competition. Making weight is all about energy balance.

weight GAIN : energy in > energy out

weight LOSS : energy in < energy out

Energy in = food and fluids consumed
Energy out = energy used doing daily activities and exercise

To lose weight food intake needs to be lower than energy expenditure, so you can try one of the following of use a combination of both.

• Reduce kilojoules going in
• Increase energy going out

Things to Avoid:

• Quick weight loss
  
  • This type of weight loss is NOT fat loss, it is more than likely fluid loss, or could also be loss of muscle mass.
  • Losing muscle mass is not what you want as you are also losing strength
• High fat eating - reduce the intake of the following
  
  • Fats and oils in cooking
  • Naturally occurring fats
  • Processed foods (high fat, low nutrients)
  • Takeaway
• Foods with excess energy & low nutrients. E.g. lollies, soft drinks
• Cutting out whole food groups
• Fluid loss / dehydration strategies
  
  • Spa's & saunas
  • Running in a tracksuit
  • Diuretics
  • Reducing fluid intake

Things to aim for:

• Set a realistic goal for yourself - ½ kg per week is a realistic weight loss goal
• Reduce fat intake
• Slightly reduce total quantity of food intake
• Enjoy a wide variety of foods
• Be aware of boredom eating
  
  • Stay focused on your nutritional goals
  • Keep a food diary
• Enjoy healthy low-fat eating
• Keep fluid intake up

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Related Pages

• Weight Management Strategies in weight category restricted sports
• Weight Loss for Athletes
• Excessive Weight Loss in Active Children — not all weight loss is healthy.
• Food Diary