• Drink plenty of water. It is not worth cutting the weight if you can’t wrestle due to dehydration! Its best for wrestlers to get water in the system upon waking up. New science is recommending a minimum 8 cups a day. Wrestlers should break that up to morning, lunch, after practice, and dinner. 

• Reduce Trans-fats out of your diet. These fats are in most cakes and processed foods. Fatty foods may taste good, but are higher in calories. Learn and know what food sources are high in Trans-fat and avoid them. Eat more monounsaturated fats such as avocados and nuts.

• Eat smaller, more frequent meals. This will keep you from over eating during a sit down meal and also increase your metabolism. If snaking does not work consider intermittent fasting, will have more details about that in the future. 

• Maintain strength training. You want to keep the strength you gained in the off season. Don't sit on the couch and play video games with a bag of chips in your lap all summer. Preparation in the off season should give you an easy transition into preseason. Don't be the guy throwing up when pre-season runs come around.

• If you snack, eat fruits or nuts instead of chips and candy. Will cover more on nutritional snacks in the future. 

• Practice good nutrition by eating a balanced diet with a variety of foods. Follow guidelines for a healthy diet. If you are over restricting your intake due to cutting weight, it may be time to rethink your diet plan. This will happen a lot, finding what works is a part of the process. Don't get frustrated however, if something is consistently going wrong switch things up. 

• Slow weight loss is good weight loss: Start losing weight early, focusing on 1 to 2 pounds per week. Remember everyone is trying to reach different goals. Diet plans should be customized to every individual. 

• Get plenty of sleep. Knowing how to recover is a game changer. Most athletes don't understand this till its to late. Lack of sleep will affect your weight and health tremendously if your not getting enough rest. Staying focused will be difficult which leads to a domino effect of problems if not managed correctly. Stretching, yoga, and meditation methods can help calm your body before bed. 

• Look for more weight management tips in future bulletins or subscribe to our site for notifications. 

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