1. Introduction: The Risks of “Making Weight”
“Making weight” is a high-risk, high-stakes process in combat sports like boxing, where athletes must qualify in specific weight categories. However, rapid or extreme weight loss—especially through dehydration, severe calorie restriction, or passive sweating—can lead to:
- Severe fatigue and impaired performance
- Increased risk of heat illness (even fatal hyperthermia)
- Loss of lean muscle mass
- Hormonal disruption (especially in female athletes)
- Cognitive decline and slower reaction times
Core Message:
“Making weight should never compromise health or performance. It must be part of a long-term, periodized strategy—not a last-minute crisis.”
2. The Big Picture: Weight Management as Part of Performance Planning
Weight management is not isolated—it’s integrated into the broader performance ecosystem:
- Training periodization
- Nutritional planning
- Recovery protocols
- Psychological readiness
Key Principle:
“Multidisciplinary collaboration (coach, nutritionist, physiologist, doctor) is essential for safe and effective weight management.”
3. Safe Weight Loss vs. Acute Weight Loss
Dr. Caillaud distinguishes between two types of weight loss:
| Type | Definition | Goal | Risk Level |
|---|---|---|---|
| Safe Weight Loss (SWL) | Gradual fat loss over weeks/months through calorie deficit and training | Reducefat masswhile preserving muscle | Low (if monitored) |
| Acute Weight Loss (AWL) | Rapid loss in <7 days before competition (mainly water, gut content, glycogen) | Hit exact weight class | High– affects performance & health |
Critical Threshold:
Athletes should aim to stay within 5% of their competition weight year-round.
- <5%: Minimal intervention needed
- 5–8%: Requires structured SWL plan
- >8%: High risk—consider weight class change or competition withdrawal
4. Decision-Making Framework for Weight Management
Based on the athlete’s current body composition and time until competition, it provides a step-by-step flow:
Scenario 1: Within 5% of Target Weight
- Action: No aggressive intervention
- Strategy: Maintain weight with balanced nutrition; use minor AWL (e.g., 1–2 kg water loss) if needed
- Example: A 64 kg boxer weighs 66 kg (3.1% over) 5 days before weigh-in → safe to manage with light dehydration and low-residue diet
Scenario 2: 5–8% Over Target Weight
- If >4 weeks to competition: Begin chronic SWL (0.5–1 kg/week fat loss)
- If <4 weeks: Consider short-term SWL + controlled AWL
- Example: 57 kg boxer at 60 kg (5.3% over) with 3 weeks left → start high-protein, moderate-deficit diet + reduce fiber
Scenario 3: >8% Over Target Weight
- If >6 weeks: Aggressive but supervised SWL
- If <6 weeks: Strongly consider changing weight class or withdrawing
- Red Flags: Female athlete with menstrual irregularities, history of eating disorders, or overtraining
Clinical Note: Always screen for Relative Energy Deficiency in Sport (RED-S), especially in females.
5. Weight Periodization: Planning Across the Season
Just like training, nutrition, and body weight should be periodized:
| Phase | Goal | Strategies |
|---|---|---|
| Off-Season | Allow modest weight gain (3–5%) for recovery and muscle building | Higher calories, focus on strength gains |
| Weight Maintenance | Stabilize near competition weight | Match energy intake to output; optimize body composition |
| Weight Loss Phase | Lose fat while preserving muscle | Calorie deficit (300–500 kcal/day), high protein (2.2–2.5 g/kg), resistance training |
| Acute Weight Loss (AWL) | Lose 2–4% body weight in 5–7 days | Low-carb, low-residue diet + controlled dehydration |
| Competition | Rapid recovery post-weigh-in | Refuel, rehydrate, restore glycogen |
6. Safe Weight Loss Plan (Chronic Phase)
Key Guidelines:
- Calorie Deficit: Moderate (not extreme) to avoid muscle loss
- Protein Intake: 2.2–2.5 g/kg/day to preserve lean mass
- Meal Frequency: 4–6 meals/day to control hunger and support metabolism
- Supplements: Multivitamin, omega-3s, and pre-sleep protein (e.g., 30g casein) to aid overnight recovery
Example:
A 70 kg boxer targeting 67 kg over 8 weeks:
- Daily deficit: ~400 kcal
- Protein: 150–170g/day
- Training: Maintain strength sessions + moderate cardio
7. Acute Weight Loss (AWL) Strategies – Use with Extreme Caution
AWL should never exceed 5% of body weight and must be rehearsed in training.
Three Pillars of AWL:
A. Low Carbohydrate + Low Residue Diet
- Goal: Deplete glycogen (each gram binds 3g water) and reduce gut content
- Foods to Avoid: Bread, rice, fruits, vegetables, dairy, fiber-rich foods
- Foods to Include: Lean protein (chicken, fish), low-fiber carbs (white rice in small amounts), clear broths
- Risk: Fatigue, constipation, irritability
- Recovery: Reintroduce carbs immediately after weigh-in
B. Controlled Dehydration
- Methods:
- Active: Light exercise in warm clothing (not sauna!)
- Passive: Fluid restriction 24h before weigh-in
- Max Loss: 2–3% body water (e.g., 1.5–2 kg for a 65 kg athlete)
- Danger Signs: Dizziness, dark urine, headache → STOP IMMEDIATELY
C. Timing
- Begin AWL 5–7 days pre-competition
- Final 24 hours: No food or fluid until after weigh-in
8. Post-Weigh-In Recovery Protocol
Goal: Restore hydration, glycogen, and electrolytes before competition.
Sample Timeline (for a morning weigh-in, evening bout):
| Time | Action |
|---|---|
| Immediately after weigh-in |
- 1L sports drink (6–8% carbs + sodium)
- 2 bananas + 2 slices of white bread
- 1–2 cups black coffee (enhances glycogen resynthesis)
| 1.5 hours later | - 500ml sports drink
- 1 banana + 1 slice of bread
| 15 min before bout | - Carb mouth rinse only (swish, don’t swallow) to activate brain reward centers without gut load
| After final bout | - 40–50g whey protein
- 500ml fruit juice + banana
Note: Avoid fatty or high-fiber foods post-weigh-in—they slow gastric emptying.
9. Real-World Case Studies
Case 1: IIS Boxer (Male, 67 kg class)
- Off-season weight: 68.3 kg
- Competition weight: 63.8 kg
- Strategy: 6-week SWL (0.75 kg/week) + 1.5 kg AWL
- Result: Maintained fat-free mass (60.4 kg → 59.1 kg), improved power-to-weight ratio
Case 2: Nikhat Zareen (National Championships 2018)
- Used structured weight periodization
- Avoided extreme dehydration
- Performed at peak in finals due to effective post-weigh-in refueling
10. Do’s and Don’ts of Weight Management
| DO | DON’T |
|---|---|
| ✔ Eat 4–6 balanced meals/day | ✘ Skip meals to “save calories” |
| ✔ Monitor weight before and after training | ✘ Weigh only after training (misleading due to fluid loss) |
| ✘ Try new methods on the competition week | ✘ Rely on sauna, sweat suits, or diuretics |
| ✔ Work with a sports nutritionist | ✘ Follow social media “cutting” trends |
| ✔ Test AWL strategies in training | ✘ Try new methods during the competition week |
11. Conclusion: Health First, Medals Second
Effective weight management is not about suffering—it’s about smart planning, discipline, and science. Athletes who stay close to their competition weight year-round:
- Perform better
- Recover faster
- Reduce injury risk
- Extend their careers
Final Thought:
“The best weight-cut is the one you don’t have to make.”
Extracts from Dr. Kevin Caillaud, PhD – Head of Exercise Physiology & Nutrition