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
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
