Making Weight for Competition: Rapid Weight Loss Strategies (SP6034)

This report delves into the prevalent practice of rapid weight loss (RWL) among athletes in weight-sensitive sports like martial arts and boxing, where athletes aim to meet weight class requirements. It examines the physiological and psychological consequences of RWL, including dehydration, electrolyte imbalances, and potential for eating disorders. The report discusses various RWL methods, such as dietary restrictions, fluid manipulation, and the use of saunas, while also critically evaluating their effectiveness and potential health risks. It highlights the importance of adequate recovery periods and the role of inter-professional teams in guiding athletes toward healthy weight management practices. Furthermore, the report explores conflicting findings regarding the impact of RWL on athletic performance and examines the benefits of gradual weight loss plans supervised by experts. The report also addresses the psychological aspects of RWL, including the potential for negative body image and eating disorders, and emphasizes the need for balanced nutritional strategies to optimize both athletic performance and long-term health outcomes. The report also discusses the motivational factors behind RWL and the importance of considering the specific demands of different sports and competition schedules.

Running head: RAPID WEIGHT LOSS: MAKING WEIGHT FOR COMPETITION
RAPID WEIGHT LOSS: MAKING WEIGHT FOR COMPETITION
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Introduction
Certain sports and athletic events such as martial arts, kickboxing, boxing, horse riding
and wrestling, are considered to be weight sensitive in nature, implying the need for athletes to
ensure that their weight complies with those mentioned as per ‘weight classes’. The need for
athletes to strictly comply with body weight standards in order to take part in a competition,
often leads to a practice of ‘weight cutting’ (Berkovich et al., 2019). Weight cutting implies the
act of rapid weight loss (RWL) across athletes prior to competition participation, primarily for
sporting events associated with combat or equestrian sports which necessitate athletes to be
comply with lower weight category divisions for qualification or due to perceptions of gaining
competitive advantages during pre-competition stages (Berkovich et al., 2016).
Prolonged engagement in RWL practices have been evidenced to yield adverse
psychological and physiological consequences within athletes. Nevertheless, adherence to
adequate nutritional and dietary practices is essential for optimum athletic performances as well
as maintenance of long term positive health outcomes. For the purpose of making healthy weight
prior to competition, there is a need for athletes to follow a gradual weight loss and dietary plan
to be formulated with supervision by a team of inter-professional experts like nutritionists,
physicians and trainers (Reale, Slater & Burke, 2018). The following paper will thus briefly
discuss on the range of existing literature as well as associated dietary recommendations
pertaining to the issue of RWL across athletes.

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Discussion
Critical Evaluation
Athletic engagement in RWL practices are popular due to the prevalence notion that a
competitive advantage will be gained by athletes participating in lighter weight categories as
against athletes with similar anthropometric structures. Due to limited evidence, conflicting
studies remain considering the true prevalence, type and effects of RWL practices (Xiong et al.,
2017). Nevertheless, current evidence postulates RWL practices to be based upon key
physiological, biochemical and biological principles, namely: the need to achieve a weight loss
of 5 to 10% of the athlete’s current weight within one week before an event using a range of
strategies like facilitating bodily fluid secretions, reductions in fluid and food intake and
enhancement of metabolic rates of the body for degradation of adipose tissues (Artioli et al.,
2016). A common RWL practice is rapidly reducing one’s fluid and food intake via dietary
restrictions, for the purpose of achieving greater values of strength to mass ratios. Establishment
of such restrictions pertaining to protein and carbohydrate intake for the purpose of RWL are
heavily criticized since seizing the same results in a state of post starvation obesity due to low
metabolic rates thus paving the way for rapid accumulation of adipose tissue and fat mass
(Barley, Chapman & Abbiss, 2019).
Additional RWL practices include that of ‘drying out’, comprising of athletes engaging in
dehydration facilitating strategies like restricted intake of fluids, training in rubberized ‘sweat’
outfits, frequently visiting saunas or practicing in high temperature controlled environments. The
above dietary practices coupled with extensively dehydrating themselves have been prevalently
associated more than 5% loss in weight and resultant adverse physiological complications
(Matthews & Nicholas, 2017). According to Matthews et al., (2019), these include: an abnormal

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state of dehydration, reduced volumes of plasma, dyselectrolytemia, rapid rise in heart rates,
depletion of muscle glycogen stores, loss of buffering capacity in the body, disturbances in
hydroelectric levels, decreased ability to engage in anaerobic exercise and possible loss in the
maxima strength of muscles. The key biochemical mechanisms associated with such adverse
RWL practices and associated post starvation obesity may be due to an increase in levels of
cortisol, glucose, aspartate aminotransferase and lactate dehydrogenase and an abnormal drop in
the anabolic substances such as insulin and testosterone (Khodaee et al., 2015).
However, in criticism, as per Reale, Slater and Burke (2017), such studies focusing upon
the prevalence of such physiological consequences have been found to be unreliable in terms of
methodological quality, generalizability and applicability since the findings presented do not
seem to comply with basic ethical RWL standards followed globally. The above highlighted
physiological effects of RWL have only been evidenced to occur in the athletes who have not
encountered any periods of rehydration or re-feeding after session of weighing in. Generally
most sporting events incorporate periods for athletes to rehydrate or reefed themselves during
which, they can encounter recovery from the extreme weight loss. Often these periods may vary
from anywhere between a day or even a few hours, it has been evidenced that athletes can easily
regain their capacity of anaerobic capacity within 3 to 4 hours of resting after weighing in. Thus,
as per Barley, Chapman and Abbiss (2018), the standard prevalence of recovery stages after
every session of weighing in indicate a near impossibility that RWL may result in adverse
physiological impacts. Likewise, the experimental research by Yang, Heine and Grau (20180,
assess the effect of RWL on possible impairment of sporting performance across 5 male athletes
specializing in taekwondo after participating in a 5% RWL for 3.5 days. After a simulated day of
competition, prior to which athletes were engaged in a recovery period for 16 hours, no

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alterations were observed between weighing in and post competition values of blood glucose,
blood lactate and saturation as well as partial pressures of oxygen. Such findings indicate the
importance and benefits associated with inclusion of a sufficient recovery period for recovering
from RWL (Yang, Heine & Grau, 2018). In criticism however, as per Alves et al., (2018), RWL
may still be complication in novice or youth athlete due to their inadequate experience in
previous experiences of weight loss. Alternatively participation in weight training such as
weighed cycling practices have also been postulated to trigger anabolic mechanisms via which,
athletes such as cyclists gain the ability to preserve athletic performance and muscle mass
conservation after RWL. However, as evidenced by Abadi et al., (2018), there remains limited
credible research concerning the effectiveness of such interventions. Alternatively, as per
Coswig and Del Vecchio (2017), there is substantial evidence which examines a strong
association between a 5% RWL and impaired metabolic rates and patterns in the contraction of
muscles coupled with loss of lean muscle mass as a result of low protein diet induced catabolism.
Such catabolic changes are likely to increase the risk of muscle injuries across athletes engaging
in RWL. Such conflicting findings demonstrate the prevalence of limited yet opposing evidence
concerning the effectiveness of dietary based RWL recommendations, most of which do not
seem to comply with the real life ethical standards of the including a beneficial recovery period
in between weigh in sessions.
In addition to carbohydrate and protein based dietary restrictions, consumption of a diet
with low energy density is a prevalent dietary RWL practice. Such a diet comprising of high
fiber, high water and low fat foods such as legumes, lean meats and low fat dairy products. A
low and gradual energy restricted diet has been evidenced to facilitate long term weight loss via
enhancement of satiety and prevention of weight gain (Khodaee et al., 2015). However, in

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criticism, the health impacts achieved due to prolonged consumption of an energy restricted diet
has been evidenced to be associated with a high incidence of eating disorders across athletes. The
impressive weight loss results coupled with the compulsion to maintain weight via energy
restriction largely instill feelings negative perceptions of one’s physical appearance. Negative
body images have been largely estimated to exist in approximately 10 to 15% of wrestlers who
are later unable to restrict themselves from binge eating, thus paving the way for binge eating
disorders and bulimia nervosa. Such numbers have been estimated to increase to approximately
30 to 40% after competition since the risk of rapid weight gain in athletes engaged in RWL is
high due to post starvation obesity as discussed previously (Fortes et al., 2017). The prevalence
of eating disorders is another concerning factor in females who may encounter gender specific
pressures to maintain performance as well as physical appearance due to the media and societal
stigma based perceptions of culturally acceptable anthropometrics. In criticism however, it has
been evidenced that the prevalence of eating disorders across athlete are largely trigger due to
pressures of maintaining performance and physical appearance as a result of the nature of the
sport itself and not due to restrictive dietary practices (Jeon et al., 2018).
In fact, it has been evidenced that engagement in gradual dietary based RWL practices
are in fact associated with impaired functions of cognitive and mood. The systematic review by
Ferm (2017) examined the relationship between RWL practices and psychological outcomes
across athletes. Most of the studies revealed the prevalence of physiological outcomes like
dehydration coupled with poor mood as well as loss of cognitive functions like reaction time.
Such processes may further be aggravated due to lack of sufficient nutrients important of
neurological functioning such as unsaturated fats, B vitamins, glucose as well as electrolytes.
Thus, it is not surprising to find evidence supporting the prevalence of adverse psychological

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effects due to engagement in prolonged and extreme RWL practices, mainly: high rates of
confusion, depression, loss of self-esteem and short term memory functions, anger as well as loss
of skills pertaining to logical thinking, reasoning and decision-making. Such psychological
effects associated with the loss of an athlete’s ability to concentrate on coach instructions, feel
motivated during competition and concentrate on the game in the presence of distractions
(Morales et al., 2018). Alternatively, as per Brandt et al., (2018), there are reviews which
evidence studies generating findings that RWL generated anger and aggression may in fact be
associated with improved performance during competition. However, along with poor quality of
methodology and findings associated with such studies, there is in fact compelling evidence in
support of the fact that inclusion of recovery times between RWL practices and weighing
sessions are sufficient to ensure physiological and psychological recovery across athletes.
Further, perceptions regarding the competitive advantage gained due to engagement in RWL
may in fact, pave the way for RWL strategies being associated with higher levels of confidence,
self-esteem and improved moods in participating athletes (Durguerian et al., 2016). The
qualitative study by Petterson, Ekström and Berg (2013) aimed to assess the key motivational
factors which influence the engagement in RWL practices by 14 national team and 3 Olympic
team sportspersons. As per findings obtained from semi-structured interviews, reported that in
addition to obtaining a physiological advantage in performance against competitors, athletes
reported that practicing supervised RWL strategies results in positive perceptions such as mental
advantage and diversion, positive sporting identity and positive reinforcement of perceptions that
he or she is a ‘real athlete’. Such regulated RWL practices were further reported by participants
to be useful in terms of motivating oneself to prepare for an event and engage in coping
strategies such as high levels of commitment, focus and concentration despite critical situations

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or distractions during a game. However, it must be noted that similar to systematic reviews
supporting the association between health harms and RWL, qualitative studies supporting the
advantages of the same like above are also limited and prone to methodological issues of validity
and social desirability.
Further, there continues to remain considerable evidence in support of the benefits
associated with RWL practices. Arguments in favor of RWL claim that more often than not, an
athlete is likely to benefit more from competing in a single, standard weight category rather than
working within no restriction at all. If the rules of adhering to a separate category of weight are
completely lifted, an athlete may have to engage in more strenuous fitness strategies since he or
she would now likely have to compete with athletes possessing diverse weights, capabilities and
competencies (Malliaropoulos et al., 2017). Thus, there lies greater plausibility in maintaining
weight standards in order to prevent the ethical and physiological complications which may arise
between an athlete not complying with the same and an athlete who is willing to encounter the
associated risks for competitive advantages (da Silva Santos et al., 2016). Thus, there is a need to
evidence alternative dietary recommendations, beyond merely calorie, protein, fluid or
carbohydrate restriction which can be followed practically by both athletes as well health
professionals to ensure healthy weight loss and maintenance prior to competition.
Alternative Dietary Recommendations and Practical Advice
 Weight: Prior to undertaking a RWL practices, there is a need for athletes to firstly
establish a target weight based on which, a customized weight loss and weight
maintenance plan can be formulated. To ensure optimum performance and simultaneous
avoidance of any form of health complications, the idea is to select a target weight which
can be maintained easily with a minimum range of weight required to be lost prior to

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competition (Khodaee et al., 2015). While deciding the target pre-competition weight to
be achieved, it necessary for the athlete to consider the following practical advice points
in collaboration with multiple inter-professional personnel such as dieticians, doctors and
coaches: a) whether the chosen target weight has the potential to minimize injuries
and enhance performance along with optimum health, b) whether individualized
aspects of family history and genetics are considered during target weight
formulation and c) whether the target weight is age, gender and activity appropriate
and d) whether maintaining the target weight is feasible without extensive dietary
restrictions (Manore, 2015).
 Gradual Energy Restriction and soluble carbohydrates: Due to personal goals as well
as the performance pressures, athletes are often tempted to engage in severely calorie
restrictive diets. While severely low calorie diets may deliver faster achievement of
standard 5 to 10% weight reductions expected from an RWL, it is likely that such
restrictions will pave the way for post starvation obesity processes. This is associated
with reductions in metabolic rates for energy conservation since the body perceives
severe calorie restriction as a state of starvation requiring nutrient preservation (Knox,
Love, & Mosby, 2017). Thus, while such restrictions increase the risk of post-
performance adiposity as well as a number of complications like loss of glycogen stores
and lean muscle mass thus impacting athletic performance and muscle strength and
increasing the risk of injuries, fatigue, irritability and loss of muscle coordination
(Manore, 2015). As a practical advice, a gradual weight loss plan targeting 0.7% loss
every week, which is possible via following a 2000 calorie diet with 500 to 700 calorie
gradual restrictions with every week preceding weighing has been evidenced to yield

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benefits of increased lean muscle mass and weight loss without affecting performance.
Mature athletes are to target to no more than 1 kg weight loss per week while novice
athletes can safely target 0.5 kg weight loss every week. It is recommended that this
practical advice can be achieved by following a low energy density plan comprising of
high fiber, high water and low calorie foods such as low fat dairy, lean meat and
vegetarian proteins, fruits and green leafy vegetables. A low energy density diet with
portion size reductions of 25% (-231 to -575 kcal/day) have been evidenced to
reduce calorie intake by 32% and thus 20% greater reduction of weight in a year as
compared to traditional counseling methods (Manore, 2015). To ensure prevention of
glycogen depletion as per American Academy of Pediatrics Preparticipation Physical
Evaluation (PPE), athletes are practically advised to ensure that 55% to 65% of
energy of the 2000 kcal/day comprise of carbohydrates, which is approximately 6 t0
10 grams/kg body weigh per day. To ensure adherence to RWL as per a low energy
density diet along with prevention of gastric discomfort, soluble fiber carbohydrate
sources like fruits, homemade juices, whole grain oatmeal, muesli and bagels are
recommended (Carl, Johnson & Martin, 2017).
 Protein: To ensure maintenance of muscle strength, anabolism and lean muscle mass, it
is practically advised to ensure that the above recommended 2000 kcal diet comprises of
1.4 to 1.7 grams/per kg body weight/day of proteins as compared to RDA values of
0.8 grams. However, adjustments can be made for additional protein intake
especially in the case of high endurance based activities, at a maximum of 2.3
grams/day (Manore, 2015). Distributing such protein intake into small frequent meals
throughout the day can assist in lean muscle mass repair and growth without

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compromising on renal functions. High quality protein foods to be included as per this
practice advice include lean and vegetarian meats like egg whites, legumes, soy,
beans, skinless chicken and fish (Knox, Love & Mosby, 2017).
 Fat: Athletes undergoing gradual weight loss are practically advised to consume no more
than 0.5 to 1 gram of fat/per kg body weight or 20 to 35% of energy from fats every
day. Consuming moderate levels of fat is essential for weight loss since it assist in joint
lubrication as well as maintenance of satiety. It is recommended that athletes consume
unsaturated sources of fats, such as unsaturated vegetable oils, walnuts, avocadoes,
canola, oil and flaxseeds (Manore, 2015).
 Water and electrolytes: In order to prevent dehydration due to high levels of endurance
activities, it is recommended that athletes consume 8 fluid ounces or 240 ml of water
for every 20 minutes during competition. Lack of adequate water intake can result in
dehydration, muscle cramps, heat strokes, disorientation exhaustion. Intense physical
activity, which athletes are likely to engage in as a result of RWL practices – can enhance
sweating and associated loss of electrolytes like potassium and sodium (Carl, Johnson &
Martin, 2017). Due to the adequate amount of sodium in dietary consumption, athletes
are practically advised to avoid external sodium supplementation. However, there is a
need for enhancing dietary potassium consumption to prevent arrhythmia in athletes.
This can include increasing intake of potassium rich foods like bananas, avocadoes,
sweet potatoes, and bananas (Knox, Love & Mosby, 2017).
Conclusion
Currently there continues to remain limited number of high quality studies exploring the
true prevalence and health consequences associated with prolonged athletic engagement in RWL

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practices. Nevertheless, despite this ongoing debate concerning the impact and effectiveness of
specific RWL strategies, the importance of consuming a nutritionally balanced, individualized
diet plan is a globally accepted idea. With respect to current conflicting evidence, there is a
common consensus that achieving aggressive and rapid weight reductions within a span of seven
day or less must be avoided. While RWL based strategies are faced with considerable criticism, a
number of organizations still necessitate athletic participation in the same. To ensure optimum
athletic performance without compromising on health, it is recommended that athletes required
to undergo weight loss, do so by gradually following a customized diet plan which has been
customized to his or her needs. Such individualized dietary requirements are recommended to be
planned by athletes in collaboration with a team of multiple specialists like nutritionists, exercise
trainer, coaches and physicians.