As is discussed in detail in the Sigma Weight Cutting System, when thinking about making weight for a fight, a longer term view should be taken; with year-round body composition management and a gradual dieting period both crucial.

However, leaving those aside for the moment, the final "acute cut" that occurs in the final 7-10 days pre-competition is what is most often associated with weight-cutting.

Everyone hears in the media about various UFC athletes who cut X amount of pounds in a number of days. And unfortunately, sometimes people inaccurately assume being able to cut large amounts of weight in those final few days is a good thing. Often it is not, as is discussed in the book.

However, there is a lot that can be done in the days leading up to a weigh-in that can rapidly drop scale weight that having nothing to do with "dieting" or fat loss. Namely, we can alter a fighters weight by manipulating:

1. Body Water - Here we can use strategies such as water loading, water restriction, sodium restriction, and induced sweating, in order to lose water weight. However, there are negative side effects and health risks posed by these cutting strategies, so using them appropriately and sensibly should be a priority.
2. Glycogen Levels - The body stores carbohydrates in the liver and muscle. By depleting glycogen stores we can lose the weight of the glycogen, along with the water that is attached to glycogen molecules. However, the use of such a cutting strategy depends on how long there is between weigh in and competition, as we need to be able to replenish carbohydrate stores before the fight. So being able to plan this approriately is of the upmost importance.
3. Gut Residue - There is undigested food and fibre in the intestinal tract, that of course has weight. Through some specifc dietary changes for 2-3 days pre-weigh in, this residue can be decreased. This requires knowing which high-fiber foods to avoid, and how to ensure they are replaced with nutritious options. This cutting strategy can lead to a drop of 0.5 - 1.0+ of bodyweight over those few days.

So what strategies are used?

The strategies that will be effective for rapid weight decrease are:

1. Water loading followed by water restriction - Although used in various forms for a long-time, there are now cutting strategies that have been shown to be effective in research studies. Head of Nutrition at the UFC Performance Institute in Shangai, Dr. Reid Reale, published a study on water loading and restriction in BJJ athletes. Using such evidence-based protocols, the Sigma Weight Cutting System explains how this translates into practice and what it looks like in terms of acutal fluid intake.
2. Carbohydrate restriction - In order to reduce glycogen stores in the muscle, a carbohyrate-restricted diet can be used in the final acute phase. Timing this approriately is crucial so that training performance isn't harmed in the lead up to the fight. Doing this, whilst replacing the lost calories is also important.
3. Low-residue diet - As mentioned above, a low-residue diet for 2-3 days is a virtually risk-free way to drop 0.5 - 1.0% of body weight before competition.This can be done by cutting fibre intake down to low levels.
4. Induced sweating - This cutting strategy carries significant risk, especially if done incorrently or used to cut too much weight. Depending on the individual athlete, the type of competition and other factors, some pounds of water weight may be lost using a sauna, hot baths, or exercise. It is crucial that people are aware of the risks and plan effectively to avoid the dangers this can pose if done recklessly.
5. Other - Other hypothesised cutting strategies, such as changes in sodium or creatine intake leading up to the weigh in, are discussed in the book.