Wrestlers go through some of the most difficult training regimens in all of sports. Work in the weight room is one of the basics. They spend hours and hours of practicing the sport, often against bigger and stronger opponents to hone skills. Restricted diets don't allow wrestlers to enjoy some of their favorite foods. No matter how much work the wrestler does, it's sometimes not enough. The desire to win may push a wrestler to drop a weight class or two. That will require additional weight loss requiring even greater effort.
Step 1
Keep up your strength training even when you are trying to lose weight. You have to do as much work as you ever have when you are trying to cut weight. Go back to the weight room and do your curls, squats and bench presses. Your strength is essential in wrestling, and you cannot let it go under the guise of losing weight.
Step 2
Eat five or six meals per day instead of three meals. Stay away from large meals and instead eat healthy foods that give your body fuel to burn. You may think that eating less food will help you lose weight, but it will actually slow your metabolism. Eating more meals--especially healthy food like white-meat chicken, fish, fresh fruits and fresh vegetables--will encourage your body to lose weight due to increased metabolism.
Step 3
Don't ignore any of the food groups. When you are wrestling and cutting weight, you need to stick to a ratio of 40 percent lean proteins, 30 percent complex carbohydrates and 30 percent unsaturated fats. On the surface, fats seem like they would inhibit the weight-loss process, but when you eat unsaturated fats found in nuts and olive oil, it helps to keep your muscles at peak strength.
Step 4
Drink water to keep your muscles working properly. When you are working out to build strength, you will be drinking about 64 oz. of water per day. However, when you are cutting weight for wrestling, you have to limit your water intake. Limiting your intake does not mean cutting it out. You need to drink at least 4 oz. of water every 3 to 4 hours to keep from dehydrating.
Step 5
Carry around a spit bottle in the hours before your weigh-in. Sometimes it comes to this when you are trying to make weight. You are 1 or 2 lb. away from making your weight. If you chew gum for 3 hours or so and spit regularly in a bottle to get rid of the fluid, you can lose the weight.
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