MMA Weight Cutting: How to Safely Drop Pounds Fast

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Why MMA fighters cut weight?
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If you’ve ever tried to lose weight and keep it off, you know that it’s not the easiest thing to do. Despite your best efforts, over time, you may find yourself gaining pounds back or plateauing at a certain weight range. In this post I will show how to cut weight fast for a fight.This is how fighters do for cutting water weight in 24 hours.

If you don’t know how to approach this problem, the best thing you can do is to cut weight for your upcoming MMA fight as quickly and safely as possible.

Luckily, there are many different steps you can take to make this process as efficient and effective as possible. See how fighters diet plan for cutting weight and Here are some tips on safe weight cutting for MMA fighters!

Why Do Some MMA Fighters Cut Weight?

Cutting weight is a common practice in MMA because it allows fighters to compete at a lower weight class, which can increase their chances of success.

Fighters will often cut 10-20 pounds in order to move down a division and gain an advantage over the competition. The problem with this strategy is that cutting weight too fast or incorrectly can have drastic and negative effects on the body. These symptoms are called the fight or flight response and include things like dehydration, electrolyte imbalance, muscle breakdown, fatigue, and dizziness.

In order for an MMA fighter to safely lose weight they should gradually cut around 1-3 pounds per week over a course of 8-12 weeks before they reach their fighting goal weight.

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Types of Weight Cutting in Mixed Martial Arts

Different types of weight cutting in Mixed Martial Arts include dehydration and extreme dieting, the use of saunas and steam rooms, supplements, IVs, diuretics, and more.

Dehydration is a popular method of dropping pounds fast and is done by drinking fluids in small amounts over a long period. It can also be combined with some form of exercise, but risks are involved.

One risk includes not being able to fight when it’s time because they were dehydrated too quickly or didn’t drink enough fluids before fighting.

Extreme dieting can also be used as a type of weight-cutting method that involves altering your daily caloric intake drastically for an extended period leading up to weigh-ins. The use of saunas and steam rooms are ways to sweat off pounds quickly by running hot water on yourself or sitting inside a hot room for 15 minutes at a time every day until weigh-ins occurs.

When Should I Start Cutting Weight?

It is vital for fighters to start cutting weight as soon as possible in order to be at their fighting weight. Cutting weight too close can be dangerous because it can lead to dehydration, exhaustion, and a lack of nutrients.

It is best for fighters cut weight about 12-14 weeks out from their fight date. This gives them enough time to lose the necessary pounds without risking any negative side effects that may come with cutting weight too close.

The 24-Hour Window Before Weigh In

A lot of people are unaware that there’s a 24-hour window before weigh-in where you can safely drop a couple pounds. Here’s how it works. You eat as much food as possible (including water) while still maintaining your weight or higher, then you stop eating and drinking anything for the final 12 hours before weigh in. 

In this way, the kidneys retain more water, which will help make up for any excess fluids lost during the last few hours of exercise before the competition.

It’s important not to go too low on calories though because your body needs energy for fuel in order to continue exercising and recovering from weight loss efforts throughout fight camp.

Khabib On Weight In | Image Source: mma fighting

What Can I Eat While Dehydrating?

When you’re dehydrating, it’s important to eat foods that will give you energy and keep your metabolism going. Avoid foods like breads and pastas because they are full of carbs and sugars. Instead, try eating vegetables, fruits, lean meats, whole grains, nuts and seeds.

And if you can’t stomach any of these food choices? Make sure you’re drinking lots of water or juice.
Dehydration is very dangerous so it’s important to make sure you have enough fluids in your body.

You should also be following a calorie-restrictive diet during the week leading up to weigh-in day (usually a Friday). Achieving an appropriate weight for the fight on Friday means being about 8% below your natural weight.

The Last 24 Hours – Wait Until Morning To Weigh In

The last 24 hours before the weigh-in is often spent slowly reducing caloric intake, while increasing activity to burn calories. This is not like how to cut weight in 24 hours but rather you should go slow.

This may include a combination of diet, exercise and sauna use. The morning of the weigh-in, fighters must stop drinking liquids in order to make weight at their desired weight class.

There are different schools of thought on how long you should wait before weighing in; some people wait until noon or later, and others say you should wait until morning so that your body can continue sweating overnight.

Video Credits: Khabib YT

The Morning Of The Fight – Don’t Panic, Stay Calm And Get Ready!

The morning of the fight is always a difficult time for fighters. The energy levels are low, the nerves are high, and you’re full of questions about what you’re going to do in the next few hours.

You’ve already been cutting weight for weeks, but now it’s time to get ready for the fight. In this post, we’ll go over some tips on how to stay calm, focused and ready-to-go before stepping into the cage or ring with your opponent. It might seem like a lot to handle, but try not to panic! Here’s what you need to know about the morning of the fight


In conclusion, weight cutting is a very dangerous process that can result in many injuries and health complications. It is important for you to be aware of the risks before attempting it. We recommend that you speak with your doctor before embarking on this process. If you are going to cut weight, we recommend consulting a professional and following their instructions carefully.We saw about how to cut weight fast for weigh-in.

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