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Cutting Weight in UFC: Techniques, Tips, and Safety Measures

When it comes to UFC, one of the most grueling aspects isn’t just the fights themselves—it’s the weight cut. This process is integral to UFC fighters’ preparation, directly influencing their performance and, ultimately, the UFC fighting odds.


Cutting Weight in UFC: Techniques, Tips, and Safety Measures
Sean O'Malley poses during a ceremonial weigh in for UFC 264 at T-Mobile Arena on July 09, 2021 in Las Vegas, Nevada. Stacy Revere/Getty Images/AFP Stacy Revere / GETTY IMAGES NORTH AMERICA / Getty Images via AF

Cutting Weight in UFC: Techniques, Tips, and Safety Measures

You might be wondering, “How do UFC fighters cut weight?” or “How much weight do UFC fighters cut?” or even “How do UFC fighters cut weight so fast?” Well, keep reading because we’re about to dive deep into the world of weight cutting, uncovering the techniques, tips, and safety measures that fighters use to make weight before stepping into the octagon.


What is Weight Cutting in UFC?

Before we dive into the intricate details of how UFC fighters undergo the challenging process of weight cutting, it’s crucial to grasp the fundamental concept behind it. In the UFC, fighters compete in distinct weight classes, each with its own weight limit. To be eligible for a specific weight class, fighters must weigh in at or below the predetermined limit. This rapid and intentional weight loss in preparation for a fight is what we refer to as weight cutting.

The primary objective of weight cutting is to gain a competitive advantage by competing in a lower weight class. By dropping down to a lighter weight class, fighters can potentially face smaller and weaker opponents, increasing their chances of victory. However, weight cutting is not without its risks and challenges.

The process of weight cutting typically involves a combination of extreme dieting, dehydration, and strenuous exercise. Fighters may severely restrict their calorie intake, often consuming bland and low-calorie foods, while engaging in intense workouts to burn fat and sweat out excess water. The final days leading up to the weigh-in often involve drastic measures such as wearing sweatsuits or plastic suits during training sessions to induce profuse sweating.

The rapid loss of body weight can lead to a range of physiological and psychological effects. Fighters may experience dehydration, electrolyte imbalances, fatigue, dizziness, and impaired cognitive function. In extreme cases, weight cutting can result in serious health complications, including kidney damage, seizures, and even death.

To mitigate the risks associated with weight cutting, the UFC has implemented strict regulations and guidelines. Fighters are required to undergo regular medical examinations and hydration tests to ensure their safety. Additionally, there are time limits and weigh-in procedures in place to prevent excessive and dangerous weight loss.

Despite the inherent risks, weight cutting remains prevalent in the UFC and other combat sports. Fighters are often willing to endure the short-term discomfort and potential health consequences in pursuit of a competitive edge and the glory of victory. Understanding the complexities and risks of weight cutting provides a deeper appreciation for the dedication and sacrifice that UFC fighters make to succeed in their sport.


How Much Weight Do UFC Fighters Cut?

One of the most startling aspects of weight cutting is the sheer amount of weight fighters can lose in a short period. It’s not uncommon for fighters to shed anywhere from 10 to 20 pounds—or even more—in the days leading up to a weigh-in. This extreme weight loss isn’t permanent; it’s a temporary drop achieved through various methods that we’ll discuss shortly.


The Science Behind Weight Cutting

Weight cutting is a combination of losing body fat, reducing water weight, and, to a lesser extent, depleting muscle glycogen. Fighters start their cut weeks out from the fight, reducing body fat through diet and exercise. The rapid weight loss occurs closer to the weigh-in, primarily through dehydration.


Techniques for Cutting Weight

1. Diet and Nutrition

In the weeks leading up to the fight, fighters focus on their diet to shed body fat. This phase involves eating a clean, balanced diet with a calorie deficit. Foods high in protein, low in carbohydrates, and rich in healthy fats are staples. Here’s a closer look:

  • High Protein Intake: Proteins are essential for muscle maintenance during the calorie deficit.
  • Low Carbohydrates: Reducing carbs helps deplete glycogen stores, which hold water.
  • Healthy Fats: These keep energy levels stable and help in fat loss.

2. Water Loading

Water loading is a technique where fighters drink an excessive amount of water in the days leading up to the weigh-in. The idea is to trick the body into flushing out water. Here’s how it typically works:

  • High Water Intake: 2-3 gallons per day for 5-7 days.
  • Sodium Manipulation: Initially high sodium intake followed by a drastic reduction.
  • Drastic Cut: Stopping water intake 24 hours before the weigh-in.

3. Saunas and Sweat Suits

One of the most common methods for losing water weight quickly is through sweating. Fighters use saunas, sweat suits, and hot baths to induce heavy sweating. This can help shed several pounds in just a few hours.

  • Saunas: Sitting in a sauna helps the body sweat out water.
  • Sweat Suits: These suits trap heat and promote sweating.
  • Hot Baths: Soaking in hot water with Epsom salts helps to draw out water.

4. Diuretics and Laxatives

Though not recommended due to health risks, some fighters resort to diuretics and laxatives. Diuretics help the body expel water through urine, while laxatives clear out the digestive system.

  • Diuretics: Should be used under medical supervision.
  • Laxatives: Help to lose additional weight but can be dangerous if overused.


How Do UFC Fighters Cut Weight So Fast?

The rapid weight loss seen in the final days leading up to the weigh-in is primarily water weight. This involves dehydration, which can be dangerous if not done correctly. Here’s a step-by-step look at how this is typically achieved:

1 Week Out

  • Diet Adjustments: Reduce carbohydrate intake to deplete glycogen stores.
  • Increased Water Intake: Begin water loading, drinking up to 3 gallons per day.

3 Days Out

  • Sodium Cut: Drastically reduce sodium intake to prevent water retention.
  • Continue Water Loading: Maintain high water intake.

1 Day Out

  • Stop Drinking Water: Cut off water intake to start the dehydration process.
  • Sweating Techniques: Use saunas, hot baths, and sweat suits to lose water weight.

Weigh-In Day

  • Final Push: Use any remaining dehydration techniques.
  • Rehydration Begins: After the weigh-in, immediately start rehydrating and refueling the body.


Tips for Safe Weight Cutting

Weight cutting, if done improperly, can lead to severe health issues. Here are some essential tips to ensure safety:

1. Plan Ahead

Start the weight cut well in advance. This allows for gradual weight loss, which is less stressful on the body.

2. Hydration Management

Proper hydration is crucial. Ensure adequate water intake during the initial phases of the weight cut and careful management of dehydration in the final days.

3. Monitor Health

Constantly monitor vital signs and overall health. Use scales to track weight, and check for signs of extreme dehydration like dizziness or fainting.

4. Seek Professional Guidance

Work with a nutritionist or a coach experienced in weight cutting. They can provide a structured plan and help avoid dangerous practices.

5. Post-Weigh-In Recovery

Immediately after the weigh-in, focus on rehydrating and replenishing nutrients. This includes drinking electrolyte-rich fluids and consuming easily digestible carbohydrates.


The Psychological Aspect

Cutting weight in for UFC is not just a physical challenge that requires fighters to shed pounds quickly to meet their weight class requirements; it’s also a grueling mental battle. Fighters often describe the process as one of the toughest parts of their training camp, as it involves extreme calorie restriction, intense workouts, and mental anguish.

The psychological toll of weight cutting can be immense. Fighters may experience extreme hunger, fatigue, irritability, and mood swings. They may also struggle with sleep deprivation and anxiety, as they worry about meeting the weigh-in limit. Some fighters have even reported experiencing hallucinations and delusions during the weight-cutting process.

To overcome these psychological hurdles, fighters must stay mentally strong and focused. They must be able to push through the pain and discomfort, and maintain a positive mindset. Visualization techniques can be helpful in this regard, as fighters can imagine themselves successfully reaching their weight goal and performing well in their fight. Having a strong support system is also crucial, as friends, family, and coaches can provide encouragement and motivation during the weight-cutting process.

Fighters who are able to successfully navigate the mental challenges of weight cutting often find that it gives them a mental edge over their opponents. They know that they have pushed themselves to the limit, and that they are mentally tough enough to handle anything that comes their way in the fight.


Risks and Controversies

Despite its widespread practice, weight cutting in UFC is not without risks and controversies. Dehydration can lead to severe health problems, including:

  • Kidney Damage: Due to severe dehydration.
  • Electrolyte Imbalance: Leading to potential cardiac issues.
  • Cognitive Impairment: Affecting performance and increasing the risk of injury.

There have been calls within the MMA community to reform weight-cutting practices. Suggestions include implementing more weight classes, strict monitoring by athletic commissions, and better education on safe weight-cutting methods.



So, how do UFC fighters cut weight? The process involves a mix of strategic dieting, water manipulation, and intense sweating. Understanding how much weight do UFC fighters cut and how they cut weight so fast reveals the lengths these athletes go to in order to make weight.

However, it’s crucial to balance ambition with safety. Proper planning, hydration management, and professional guidance are key to minimizing risks. Weight cutting is undoubtedly a daunting part of UFC, but with the right approach, fighters can make weight without compromising their health.

As the sport evolves, so too will the practices around weight cutting, hopefully towards safer and more sustainable methods. Until then, fighters will continue to endure this grueling process, all in the pursuit of victory inside the octagon.

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