How to Lose Weight Safely So many wrestlers try to lose weight unsafely that it is now against the rules at most levels to use drastic measures. Here is a safer way to make your weight. Difficulty Level: average Time Required: 1-3 months Here's How: 1. Start losing weight early. You should only lose 1-3 pounds a week. The more you need to lose, the earlier you should start losing. 2. Here is what you should intake everyday. Carbohydrates: 60-65%; Protein: 15-20%; Fat: 10-20; On the day of a match, you should take in at least 70% Carbohydrates. 3. Take vitamin suppliments that you may be missing from your diet. Your body needs vitamins to function the best. 4. Eat 6 smaller meals throughout the day instead of 2 or 3 large meals. This keeps your metabolism going throughout the day. 5. Breakfast should be the largest meal of the day and dinner the smallest. Eating larger meals late at night means your body will just turn it into fat. 6. Do not skip any meals. Instead, eat something light even if you aren't very hungry. Starvation reduces energy needed for competition and your body may burn muscle. 7. Drink plenty of water during the day. You should drink at least 6-10 glasses of water which will help clean your body and is easy to sweat off. 8. Take in more carbohydrates before your workout and less after. Your body needs the carbohydrates during your workout and your body will just turn it into fat if you don't use it. 9. To find how much carbohydrates you need daily, multiply your weight in kgs (lbs. divided by 2.2) by 5. To calculate amount of carbohydratess you need on day of match, multiply by 6 to 9. 10. Do a few sprints to get your sweat going for your workouts. Everytime you feel like you stopped sweating, do a few more sprints to get it going again. 11. Have extra workouts. Do one more than you planned to do. Doing 100 situps and pushups everyday is great, but if you do 101, that could be one more than your opponent does. 12. The day before the weigh-in, you should reduce your water intake and work out to sweat it off. You should dehydrate no more than 24 hours. Do NOT take extreme measures to do this. 13. Workout to lose weight. It's not a bad idea to lose weight on the day of weigh-ins to lose the weight. It will get your sweat going and help you focus on your match. 14. Do not stuff yourself with food on the day of the match. Most of your energy will come from the previous day's meals. Eat only small portions on the day of a match. Tips: 1. Gymnastics Guide Barbara Chin put it well in saying your body is a car. It needs fuel (food) to keep it running and it runs best after it's warmed up a bit. 2. Eat more and work harder! Wrestling Legend, Dan Gable, has been known to use this philosophy. It helps your energy and strength and gets you into competition shape. *Information provided by About.com*