Something many competitors fear more than anything is weigh ins. This fear is justified most of the time, as many competitors also have very little education on how to properly cut weight for jiu jitsu.
The majority of competitors will go through starvation, sauna sessions, running miles, and more just to lose a small amount of weight. This leaves them miserable before and after weigh ins.
Who wants to compete when every time you have to starve for a month? The answer is no one.
I was in this boat as well. Terrified of each weigh in because I was starving myself to make the weight. However, now I have a system to cutting weight before a tournament. And it allows me to shed the pounds without starving myself, and without feeling like garbage before and after stepping on the scale.
Let’s dive into it.
Note: If you are 1 week out or less, you can skip to step #3.
Step #1: Plan Ahead
Start Early
Begin cutting weight at least 4-6 weeks before the tournament. This timeline allows for gradual weight loss, reducing the risk of muscle loss and dehydration.
Set a Realistic Goal
Determine your target weight class and calculate how much weight you need to lose.
For example, if I register for 185, 4 weeks out I don’t want to be any heavier than 195. That allows for 3-6 lbs of weight loss from weeks 4, 3 and 2, and then around 5 lbs of weight loss for the final week which will consist of mostly water.
To find your calorie needs, I recommend Cronometer or ChatGPT, as it’s more reliable than a random BMI calculator online, but any BMI/calorie tracker app will work just fine. Aim for a sustainable weight loss of 1-2 pounds per week.
Step #2: Adjust your diet
Caloric Deficit
Create a moderate caloric deficit by reducing your daily calorie intake. Use a food diary or a tracking app to monitor your calories. I recommend a deficit between 500-1000 calories per day.
Macronutrient Balance
Focus on a balanced diet with a good ratio of protein, carbohydrates, and fats. Aim for:
Protein
1.2-1.6 grams per kilogram of body weight to preserve muscle mass.
Carbohydrates: 3-5 grams per kilogram of body weight for energy.
Fats: 0.5-1 gram per kilogram of body weight for hormonal balance and energy.
High-Quality Foods
Prioritize whole, nutrient-dense foods such as lean meats, fish, eggs, whole grains, fruits, and vegetables. Avoid processed foods and sugary snacks.
Pro tip
If you are having a hard time with the deficit, I recommend adding in potatoes, eggs and more protein to feel more full throughout the day.
Step #3: Hydration and Water manipulation
Hydrate Early
Maintain high hydration levels during the initial phase of cutting weight for jiu jitsu. Drink plenty of water (3-4 liters per day) to support your metabolism and overall health.
Water Loading
About 5-7 days before the tournament, begin water loading by increasing your water intake significantly (up to 8 liters per day) for 3-4 days. This helps to flush out your system and manipulate water retention.
Gradual Reduction
Reduce water intake progressively 3 days before the weigh-in. For example:
- 3 days out: 6 liters
- 2 days out: 4 liters
- 1 day out: 1 liter
Minimal Water on Weigh-in Day
On the day of the weigh-in, try your best not to consume any liquids until stepping off the scale after weighing in
Step #4: Salt and Carbohydrate Manipulation
Reduce Sodium
Lower your sodium intake 5-7 days before the weigh-in to decrease water retention. Avoid salty foods and processed products.
1-2 days out, I recommend keeping sodium intake below 1500mg, preferably below 1000mg.
Carbohydrate Tapering
Gradually reduce your carbohydrate intake 3-4 days before the weigh-in. Carbs hold water in the body, so reducing them helps with water weight loss. Replace high-carb foods with lean proteins and vegetables.
Exercise and Training Adjustments
Regular Training
Continue your regular jiu jitsu and strength training sessions to burn calories and maintain muscle mass. However, you want to increase your training intensity on the mats in the weeks leading up to your tournament. If you want to know how to properly train the 6-8 weeks before a competition, click here to see our guide
Sweat Sessions
In the last week, incorporate light sweat sessions such as hot yoga, sauna, or wearing extra layers during training to help shed water weight.
Sleep and Recovery
Prioritize Sleep
Aim for 7-9 hours of quality sleep per night to support recovery and stress management.
Active Recovery
Include stretching, foam rolling, and light activities on rest days to keep your body loose and ready for competition.
Step #5: Weigh-in Day
Final Preparations
On the day of the weigh-in, monitor your weight closely. If necessary, use short, controlled sweating sessions (e.g., sauna, hot bath) to shed the last few pounds.
Rehydration and Refueling
After weigh-in, rehydrate slowly with electrolyte-rich fluids and start refueling with easily digestible carbohydrates and lean proteins. Avoid overeating and focus on small, frequent meals.
Mental Preparation
Stay Positive
Keep a positive mindset throughout cutting weight. Stress can impact your weight loss and jiu jitsu performance, so practice relaxation techniques such as meditation and deep breathing.
Visualization
Visualize your success in the tournament and stay focused on your goals. Mental preparation is as important as physical readiness.
Summary
- 3-4+ weeks out: Begin calorie deficit
- 1 week out: Begin water loading and decreasing sodium intake
- 1-2 days out: Minimal sodium intake, lessen water intake
- Day of weigh-in: Minimal or preferably no food or water before weigh-in. Go get that gold!
Conclusion
Cutting weight for jiu jitsu is something that most fear and see as miserable. But this does not have to be the case. If you follow these steps, I guarantee you will have a much more comfortable weight cut than in previous competitions.