For fighters trying to cut weight, they should use good weight loss practices as described in the April 2011 newsletter.  For fighters over the age of 18, the remaining 10-12 pounds can be lost in water weight as long as the weigh-ins are the day BEFORE the fight. 

Fluid Restriction
Fluid restriction can help a fighter to lose up to 5-6 pounds in 24 hours.  To lose the maximum amount of weight by fluid restriction, fighters should consume 2 gallons of water a day and include sodium in their diet for the 5th, 4th, and 3rd days before weigh-ins.  The increased water intake triggers the body to excrete more urine than usual.  Two days before weigh-ins, fighters should cut fluid intake to 1 gallon of water and should cut out sodium from their diet.  The last day before weigh-ins, the fighter should not drink or eat except as described below.

Sweating
Fighters can shed 5-10 pounds of weight in a short period of time by sweating out fluid from the body.  Exercising, especially in a plastic suit or heavy clothing, can help a fighter to lose weight by sweating.  Fighters can also use a sauna, hot bath, or shower to lose fluid through sweating.  A dry sauna is the most powerful of these three for weight loss.  Time spent in extreme heat should be small and weight should be monitored every 15-30 minutes. 

Eating
Fighters must maintain normal blood sugar levels during the weight cutting process or they will feel horrible and have no energy for the exercise aspect of weight cutting.  A Balance Bar will give fighters some sugar and fuel that the body can use during the fluid and food fast.

After Weigh-Ins
After the weigh-in, fighters should eat small meals that include carbohydrates at regular 30 minute intervals all the way up to a few hours before the fight the next day.  Fighters should immediately take in fluids following the weigh-in and continue to drink at regular intervals until they have a clear urine stream.  This can take 3-5 gallons of fluid over the next day.

Practice
Fighters should never try something new a week before the fight.  Weight cutting is something that needs to be practiced just like stand up or ground techniques.