In wrestling, a matter of only a few pounds can make or break your chance to win. In wrestling, opponents are matched based on weight. While some of the lower divisions span a difference of only 6 or 7 lbs., the weight difference between competitors at upper divisions may exceed 50 lbs. If, for example, you wrestle in high school and you weigh 220 lbs., competitors in your division may weigh up to 274 lbs. Such a weight difference puts you at a notable disadvantage so, if you are only a few pounds away from competing in a lighter weight class, losing weight quickly may spare you from a match with someone far larger than you.
Running and Water Weight Loss
Intense physical activity, such as running, can help you lose weight very quickly. Health professionals recommend no more than 2 or 3 lbs. of permanent weight loss per week, but that much greater temporary weight loss is possible. An intense workout can generate as much as 10 lbs. of water weight loss in a matter of hours, but you will regain this weight immediately upon rehydrating and eating. After an intense workout, eat and drink slowly to rehydrate yourself and stop when you don't feel hungry anymore. While you will still regain most of the weight you lost, you will manage to shed some weight over a few days.
Three Days Before Weighing In: Digestive Tract Cleanse
You can use fiber to boost your weight loss in several ways. Increasing your fiber intake will loosen your bowels and help to remove excess matter from your intestinal tract. Foods that are high in fiber also keep you feeling full longer, which leaves you less likely to overeat. An overabundance of fiber may cause diarrhea. While this may help you lose additional weight, you should rehydrate regularly and fully if diarrhea occurs to avoid dehydration. Taking a mild laxative at this time may also assist your weight loss, but be careful to follow the instructions and do not take a laxative within 24 hours of your match, or you may have an embarrassing incident on the mat.
Two Days Before Weighing In: Control Hydration and Eat Lean
With two days to go before weighing in, you can impact your weight by limiting your water intake. You should be careful when using this method, as under-hydration can be harmful. Drink small amounts of water, as little as 3 or 4 oz., every few hours. Pair this schedule with smaller, more frequent meals to regulate your metabolic rate. Make your meals from lean meats that are high in protein, such as turkey and chicken, and soy products such as tofu. Avoid sports drinks during this period, as their higher caloric content may impact your weight loss.
One Day Before Weighing In
With 24 hours to go, you will not want to skimp on calories, but the weight of the foods you eat during this period will have an effect on your total weight. Bearing this in mind, choose foods with high concentrations of calories within a small, lightweight package. Energy bars are a good source of calories that also weigh little. They are often no more than a few ounces. Weigh yourself before dinner to see how close you are to your target weight, and account for the weight you normally sleep off during the night. If you are safely under your desired weight, enjoy a light dinner. If not, have only an energy bar before bed.
Track Your Progress Regularly
Keeping track of your weight on a regular basis will help you to determine realistic weight loss goals when it's time to drop pounds for a match. Be aware of the rate at which you gain and lose weight over the course of the day, after exercise or meals and while you sleep. Knowing these numbers will let you know how much you can expect to lose in a given time.
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