Since wrestling tournaments and competitions divide competitors into weight classes, it is beneficial for a wrestler to keep his weight at or near the weight he will be wrestling in during the course of the season. Although the need to weigh-in at a certain weight has the potential to lead to unhealthy forms of weight loss, if the loss is performed under controlled circumstances, it becomes a normal part of amateur wrestling. Incorporate healthy methods of weight loss that can be performed over a period of time.
Increase Activity
For athletes who are new to the sport, the physical activity level that occurs at wrestling practice will begin to cause weight loss naturally. Wrestling practice consists of vigorous exercise such as partner drills, sprinting, ropes and climbing stairs. For a person that weighs 154 pounds, one hour of vigorous exercise can burn more than 500 calories, according to the Centers for Disease Control. A typical wrestling practice is about two hours long. To burn one pound of fat, you would need to burn approximately 3,500 calories. A single week of wrestling practice can lead to the loss of more than one pound of pure fat---considering you are keeping your diet healthy. If you need to lose more weight, jog in the morning, evening and on the weekends. If possible, plan ahead and lose weight gradually before wrestling season starts.
Eat Frequently
Starving is not a healthy choice if you're trying to shed pounds. This is especially true for athletes. To keep your metabolism performing at a high level, eat small meals on a frequent basis. This provides your body with a constant supply of fuel to burn, while keeping you from feeling weak, rundown and tired, according to Section 1 Wrestling. This routine should be practiced during wrestling season and the off-season. When nutrients enter the body in smaller doses, they are able to be processed much more efficiently. Section 1 Wrestling says healthy food choices include eggs, cereal made from whole grains, fruits, vegetables, tuna, lean steak, baked chicken, baked potatoes, cottage cheese, fish, baked tortilla chips, plain popcorn and skim milk.
Sweat
If you are still overweight at the weigh-in, sweating off water weight can help temporarily drop some pounds. One pint of water is the equivalent to one pound of body weight. To sweat away excess body weight, put on a sweat suit made of plastic or use a garbage bag that has arm and head holes cut out and then use a sauna, jog or jump rope. Sweating off weight should only be used as an act of desperation. Dehydrating yourself can cause weakness and could endanger your health if done on a regular basis, according to the American College of Sports Medicine. As soon as you have weighed in, begin to rehydrate by drinking plenty of water. If you have to sweat off weight regularly, consider moving up in your weight class.
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