How much weight can you lose on same day weigh ins?

We all want to make weight as professionally as possible. Because of this, it’s easy to get caught up in the videos online of UFC fighters cutting over 10kg of weight in their final week before a fight and think that that’s what you should be doing.

But if you’re weighing in on the same day you compete, it’s just not something you can do safely.

On top of that, if you cut too much weight, it will guarantee that you will feel sluggish, gas out early, and have poor reaction times when it matters most.

So, how much weight can you actually lose during fight week if you’re weighing in on the same day?

The answer will depend on the time between your weigh in and the fight, but as a general rule of thumb, it is 1-3% of your bodyweight.

This doesn’t mean that you can sweat out 3% of your bodyweight. If you do this, it’s very likely that it will impact your performance.

To make weight, you’ll have to be smart and use up to date weight cutting strategies.

In fact, as a rule of thumb, nearly everything you lose should be replaced by the time you compete.

So how do you lose 3% of your bodyweight?

There are 2 area’s we focus on which is reducing the amount of food in our gut, and doing a small sweat out.

We know that we can drop roughly 1% of our bodyweight by eating low volume high energy. foods as well as temporarily dropping the amount of fibre we have in the lead up to our fight.

We also know that 2% dehydration is how far we can go before our performance starts to be impacted.

Because of this, combining both will allow us to drop 3% of our bodyweight while still making sure that we aren’t impacting our performance.

Our rehydration plan will become very important after weigh in, but 2% dehydration should be manageable to replace even if you are competing within the hour.

If you’d like help mapping out exactly how you can make weight safely without impacting your performance, check out our services for combat sport athletes