Top 3 Tips and Tricks for a Wrestlers Weight Loss Diet

Cutting weight for wrestling can be tough.  There are certain tricks to a wrestlers diet that can help a wrestler lose weight quickly while maintaining strength.

Let’s look at diet tips that will help you make your next weight in.  I’m hoping your goal is to get rid of body fat.  Anything else is unhealthy.

wrestling diet weight loss tips

Restrict Calories without Slowing Metabolism

The human body is an amazing creation.

If you restrict your calorie intake too much, your body will go into what is called “starvation mode”.

This means that your body thinks it is starving and will lower your metabolism to protect itself.  A lower metabolism causes your body to burn fewer calories.

To avoid this start reducing your calorie intake slowly.  The first thing you need to do is go to to figure out what your calorie intake should be.

Most active athletes would be at a calorie intake 2,200 calories per day.  Start your diet out by reducing your intake to 90% for the first week.

This would be 1,980 calories per day.  Then reduce your intake to 80% for the second week. That is 1760 calories per day.  I would not advise going below 80%.  If you insist, then I would for sure go no lower than 70% to avoid going into starvation mode.

Avoid Empty Calories

What are empty calories?  These are calories that have little if any nutritional value.

Let’s look at a bottle of coke as an example.  A 16oz bottle of coke has 260 calories, No Protein, and 70 grams of simple sugars.  That is almost 15% of your daily intake and has absolutely NO nutritional value.

If you look at, you will see some great examples of foods with empty calories.  Avoid empty calories get the best results.

Fiber is a Great Appetite Suppressant

Make sure that fiber is a major component of your diet.  Most people don’t get anywhere near the recommended fiber intake on any given day.  According to WebMD, men should get 38 grams and women should get 25 grams of fiber per day.  Fiber has many benefits.  One of the key benefits is that it makes you feel fuller longer and it also helps maintain your blood sugar.

What do you think?

I hope you enjoyed the article.  No one likes to cut weight to wrestling.  These tips can make that task a little more bearable.  Do you have any comments?  We would love to hear from you. Post a comment and let us know what you think.  Thanks for reading and have a great day.


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