Safest way to lose weight for wrestlers and everyone else

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Wrestlers cutting weight to compete in a weight class is nothing new. Sadly, several sportsmen take on unhealthy techniques to slim down. When weight loss is done in a healthy way, the wrestler can become stronger and more competitive in a lower weight class. An estimated 25%-67% of wrestlers use techniques like through exercise, calorie restriction, fasting, and distinct dehydration procedures to slim down. Wrestlers often consider this kind of activity is the safest way to lose weight which will enhance their operation, but in reality this generally just makes things worse.

Dehydration is the less safest way to lose weight

Dehydration is a primary health problem when losing weight fast. It happens when a wrestler cuts off their consumption of fluids. Dehydration is the worst approach to losing weight since it causes rapid decrease in strength, endurance and mental

alertness.
Symptoms of dehydration can become noticeable after as little as 2% loss of normal water volume. Drinking too little water in combination with heavy exercise may cause cramps or, in extreme cases, heatstroke and swelling of the brain which causes seizures and hypovolemic shock.
You may ascertain appropriate hydration by assessing your pee colour. Dark pee (similar to apple juice) suggests dehydration and clear pee suggests sufficient hydration.

 Extreme calorie decrease can diminish strength

Malnutrition is, in addition, quite common among wrestlers attempting to shed weight fast. Dehydration joined with extreme calorie reduction can lead to a decrease of strength, muscular endurance, stamina, and concentration. Sudden unhealthy weight loss can mean that a wrestler is not getting essential nutrients like protein, calories, B vitamins, iron, and zinc; this can cause depression, muscle atrophy and lower testosterone levels. Many wrestlers have gone as far as vomiting before weigh-ins in order to make a specific weight class for a wrestling match.

Every high school wrestling program in American is needed to use the national hydration evaluation to ascertain if a wrestler is appropriate to wrestle. These tests are intended to analyze body fat percentages at the alpha weight and know how much weight a wrestler can shed per week. When a wrestler reaches the minimal body fat percentage of 7% for men or 12% for women of their alpha fat composition, the wrestler is not allowed to lose weight any longer due to competition rules.

This system was set in place to ensure the safest way to lose weight and minimize the dangerous side effects of quick weight reduction. In Colorado, for wellness and safety reasons, the state’s weight control plan requires hydration testing with a specific gravity not bigger than 1.025, which is tested immediately before the body fat assessment. Any wrestler’s assessment that is below 7% for men and 12% for women must have a release form signed by a healthcare professional to take part in an upcoming event. This release won’t allow a wrestler to participate at a weight class below that for which the initial assessment allows. A 2 lb. variability above the scrape weight is allowed at the time of certification if signed by the parent and a doctor.

Healthy weight reduction suggestions

• Drink lots of water. It’s not worth cutting the weight if you can not wrestle due to dehydration! It’s best to get a drink every 10-15 minutes at the gym and at least every 3-4 hours during the day.
• Reduce the fat in your diet: greasy foods may taste great, but are higher in calories. Learn and understand what food sources have an abundance of fat and prevent them.
• Eat smaller, more regular meals: keep bites with you. This will prevent you from over eating during a sit down meal as well as raise your metabolism.
• Keep strength training. It’s an important part of the safest and healthiest way to lose weight. You need to keep the strength you got in the off season.
• If you snack, eat fruits or pretzels rather than chips and sweets.
• Practice good nutrition by eating a balanced diet with many different foods. Follow guidelines for a healthful diet. If you are limiting your consumption, a daily vitamin/mineral supplement is helpful. A fundamental nutritional supplement which satisfies 100% of the RDI needed nutrients is all you need.
• Slow decline is great: begin losing weight early. 1 to 2 pounds weekly. The weight which you lose will be mainly fat. Weight loss of more than 2-3 pounds will bring about things you do not need like muscle decline, and it certainly won’t be the safest way to lose weight.
• Get lots of sleep.

Unhealthy weight reduction strategies

• Do not use sauna suits and garbage bag tops. This system will overheat you quite fast. They’re NOT the best way to lose weight either. Sauna suits just make you lose water weight quicker causing dehydration.
• Do not fast. Starving yourself to slim down is bad for your body. You should make an effort to eat healthy regular. Not eating will cause you to get exhausted and you may begin to feel ill on occasion through the day.
• Don’t drink too much caffeine (soda, coffee, etc.), as this will cause you to lose water through urine. After practice, drink enough water to replace to the water you lost during practice.
• Avoid laxatives and weight loss products. They are able to cause long term well-being problems.
• Do not remove all carbs or protein, from the diet as a means to attaining weight loss. Carbs and protein are important in keeping strength and endurance.
• Do not work out if you feel ill, dizzy or chilly. These are indications of dehydration and heat illness. You will not be able to lose any more weight without damaging yourself.
• Do not rely on water reduction to lose weight. In case you are going to drop some weight by sweating, restrict it to the day of weigh-ins. Keep your weight within two or three pounds, completely hydrated, and you’ll be able to sweat this away before weigh-ins.