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 during your training phase, so that when the time comes to get to your competition weight it can be achieved without too much effort and risk to your health. Making weight should be achieved well before the competition, giving you time to make any adjustments to your diet and exercise.
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)
- 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
- 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
- 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