Anyone cutting weight should know how to do so safely and effectively. Professional athletes, for example, must cut significant amounts of weight before competitions. Boxers, wrestlers, and even cyclists need to lose extra weight to perform their best when competing.
Normal people want to cut weight, though they mostly want to lose weight for more than a few days. However, some folks want to cut weight for things like weddings, a photoshoot, or some other important milestone where they want to look their best.
Timeline and how much weight you need to cut are the most important aspects of any weight cut. The way an athlete approaches cutting weight is much different from how someone who wants to shed pounds and keep them off for good will handle weight loss.
Here’s some helpful information about weight cuts that can help you get good results and see the numbers on the scale that you expect.
Cook at Home
Cooking at home is something everyone, from pro bodybuilders to elite athletes, will tell you to do. If you can afford a private chef to cook healthy meals, go for it! For most people, however, that’s not reality.
Cooking your own meals at home saves you money and helps you cut weight because you can measure precisely how many calories you eat. You never know how much butter or sauce they’re putting on your food in a restaurant.
In addition, restaurants tend to pump a lot of salt into their foods, which can trigger increased water retention, making it harder to cut weight when you need to shed some pounds.
Avoid Cheat Meals Until After the Cut Is Done
Cheat meals fit into long-term diet plans. After all, even the strictest dieters need a break from chicken and broccoli. However, if you’re cutting weight for a competition, there’s no time for cheat meals.
You need to stay disciplined, especially if you’re competing or weighing in within a matter of weeks. In addition, you have to stay in a caloric deficit throughout the weight cut. Otherwise, you won’t lose as much weight.
When you have a cheat meal, your body weight will usually spike much higher than the calories you eat or than you anticipate. So it’s not worth it when you want to cut weight.
Put Some Cardio in the Mix
If you’re lifting weights, then you may not be as accustomed to regular cardiovascular exercise like running or swimming as other athletes. However, cardio workouts are fantastic when you’re cutting weight because they put you deeper into a caloric deficit.
Take walks or go on a jog during the cut to speed the weight loss along. Exercising before meals also tends to shrink your appetite, so you don’t overeat and lose your progress after a few bad meals.
Drink More Water
Water is fantastic for weight cuts because it’s a stop-gap for when you’re feeling hungry. If you’ve ever been around wrestlers, you’ve seen them carrying around gallon jugs full of water. Many of them will put some form of sugar-free sweetener inside to make the water easier to drink.
When you drink a gallon of water daily, you’re less likely to binge or snack between meals. As you get closer to the weigh-in, you should drink more water and eat less. Not eating becomes more challenging the longer the weight cut goes, so having water at least gives you something to put into your body when you’re feeling hungry.
Go to Bed Earlier
One tip for a good weight cut is to go to bed earlier in the day. If you’re working out and restricting your calories, the night is going to be rough. You will be sitting around at home obsessing over what you know you can’t eat.
Instead, move your bedtime up to an earlier hour to prevent snacking with your kids, friends, or anyone else at home. Then, when you wake up, you’ll feel refreshed and more disciplined for the day ahead.
Peptides & Hunger
Controlling hunger is essential to any weight cut. However, there are things you can do to overcome the feelings of hunger you’ll encounter, including some of the options listed above.
Research in animal models shows that the peptide Tirzepatide https://www.peptidesciences.com/tirzepatide-5mg delays gastric emptying to help the subjects feel fuller for longer. The effects are prolonged when taken at a low dose for multiple weeks.Delayed gastric emptying is tied to increased feelings of satiety and reductions in hunger levels or food cravings.