If you’re not familiar with the world of combat sports, weight cutting is a common method used to reduce weight. Why? Many combat sports are organized by weight class, and to fit into the right one, some athletes resort to what is known as "weight cutting."
Fighters will adopt an extreme diet in an attempt to drop pounds quickly. However, the body isn’t designed to lose or gain weight at such rapid rates, and the practice of weight cutting often comes with harmful side effects.
Psychological Effects
One study in The Journal of Strength and Conditioning Research found that rapid weight loss led to confusion in wrestlers. In combat sports, where split-second decision-making is critical, weight cutting can cloud an athlete’s judgment and impair performance.
Another study discusses how rapid weight loss decreases short-term memory, energy levels, concentration, and self-esteem. Not only that, but it also brings about confusion, rage, fatigue, depression, and isolation. These effects can lead to poor performance and increase the risk of injury—even fatalities.
Health Impacts
Weight cutting can have various effects on physical health, particularly in women. It can lead to a condition called amenorrhea—the absence of menstruation. Even when weight loss isn’t rapid, a significant reduction in body fat can trigger amenorrhea as the body tries to conserve energy. Estrogen, a crucial component of bone health in women, is stored in fat cells, meaning a shortage of fat can compromise bone density and lead to irregular periods or amenorrhea. Menstrual cycles may not return until body fat percentage increases.
However, most of the time, rapid weight loss is due to loss of water weight rather than fat. This can significantly dehydrate the body, which has a range of negative effects on performance, including reduced aerobic endurance, dizziness, lightheadedness, and fatigue. A 2013 study found that 39% of MMA fighters compete while significantly dehydrated.
But some personal stories reveal even more severe consequences. UFC fighter Jim Miller found blood in his urine and suffered from kidney stones due to weight cutting. Weight cutting shares similar risks to brain injuries and performance-enhancing drugs. What’s even more alarming is that Miller’s story isn’t unique.
So Why Do We Still Do It?
Weight cutting can be dangerous both physically and psychologically. It can even be fatal, as in the tragic case of Jessica Lindsay, who died while preparing for a Thai boxing competition. But because it's such an integral part of combat sports, breaking the habit can be difficult.
Many athletes continue the practice despite the dangers and doctors’ concerns. However, there are safer alternatives. The first is to focus on healthy weight loss over the long term. This might include reducing calorie intake to lose body fat gradually. Others suggest that athletes should focus less on dropping weight classes and more on developing their skills.
With so many weight classes now available—rather than a rigid eight—moving up a class isn’t as big of a deal, especially if it aligns with your natural body weight. Instead of worrying about weight cutting before a fight, you can concentrate on strategy, mental preparation, and refining your technique.
Moving up a weight class is a much safer option than extreme weight cutting. It’s important to take the right precautions to stay safe in sports and look after both your physical and mental well-being. Being the best isn’t about who can lose the most weight to fit into a lower class—it’s about having the right skill, fitness, and technique to win.
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