Weight Cutting in Combat Sports: Should I Do It?

by Samantha Schell

One of the most frequently asked questions in any grappling forum or online social media page is “Should I cut weight.” And I have to say, I have a lot of problems with this way of thinking, which I know sounds odd as a professional fighter where one of the components of my job requires cutting weight. Just hear me out, okay?

I’d like to point out there are many differences between cleaning up parts of a diet to gradually lose weight over time and legitimately cutting weight, the latter often referring to a water load (dramatic increase in water intake) followed by a reduction in order to dehydrate oneself to meet a weight limit goal in a rapid amount of time, and then almost immediately putting that weight back on. Hence why most, if not all weight cuts, are not a sustainable lifestyle. And a huge takeaway is that this is something that can easily goa wry, and without proper medical supervision, can be dangerous to your organs.

For fights, I lose a significant amount of my overall body mass percentage leading up to the weigh-ins, but I try to do this as healthily as possible and maintain a positive relationship with food. However, there have been times where due to an incredible offer, I have accepted bouts on short notice, and boy I gotta say, 10 outta 10 do not recommend. I was able to accomplish my feats by having an incredible amount of discipline and mental fortitude, but it’s easily been one of the top most physically demanding and arduous tasks I have undertaken, and only with extreme strength of willpower I was able to accomplish.

I am definitely all for advocating for everyone to consume plenty of water, and fresh, non-processed foods without any artificial dyes or additives, and to do this as a lifestyle choice year round. I personally feel that this is the best way to maintain a healthy lifestyle and feel your best, and competing in a lower weight class is just a natural consequence of these actions. Trust me, I know this is easier said than done and it takes quite some time for your mind and body to adjust to these habits, and learn how to intuitively eat instead.

My natural walk-around weight is anywhere from 120-124 lbs, the latter end when I am choosing to be less restrictive with my caloric intake and live a little, a la a vacation or celebratory event. After all, food is one of life’s greatest pleasures, and to deprive myself of this continuously would lead to a life of misery. Fortunately, I have become pretty affluent in the kitchen and am also lucky enough to have a hunter as a husband, meaning I get to make plenty of delicious foods from organic, free-range meats. I understand this always isn’t accessible to everyone, and modifications may be needed, and I for certain am grateful and do not take this for granted.

“I was able to accomplish my feats by having an incredible amount of discipline and mental fortitude, but it’s easily been one of the top most physically demanding and arduous tasks I have undertaken, and only with extreme strength of willpower I was able to accomplish.“

I’d like to add that I only go through the process of a weight cut if I have a minimum of 24 hours to refuel and rehydrate, but preferably 36 hours. I do not cut weight for Jiu Jitsu, and at most, will “diet” (gosh, I hate that word) off a few pounds if I am close (i.e. 4 lbs or less) off of weight for a BJJ competition. Anytime where I have this much time to “recover,” I am golden when it comes to fight time. I do not ever sacrifice strength or performance in lieu of being in a lower weight class.

In order to properly refuel my body, I have a process that must be strictly adhered to or I could become ill. This includes a slow intake of room temperature water and Pedialyte, loading up on carbs such as bread and plain pasta with butter, and consuming a good amount of proteins with meat, just being sure it isn’t heavily seasoned, especially with salt, so I do not shock my body. The combination of electrolytes, vitamins, minerals, and other macros ensure I am coming back to my natural weight in a smooth and healthy matter, and not risking my mental or physical state in any way.

I guess when it comes down to it, I warn competitors to be careful. Heed the warnings and advice of medical professionals and listen to your body when it comes to how you feel. Be smart with how you choose to go about things and be fully prepared before undertaking anything. Small, sustainable changes are always the best way to start out. Stay happy and stay healthy friends and compete at the size that you feel and perform at your best!

Samantha Schell

The “Wolf Queen” is a BJJ black belt under team Rubao Carioca at Schell Shock BJJ in Fuquay Varina, NC. She’s a professional atomweight MMA figher and writes a weekly blog: WolfQueenMMA.com. In her spare time she enjoys cooking and baking. Reach her via DM on Instagram: @wolfqueenmma