On December 27th, I weighed 67kg, and by January 19th, I weighed 61kg. In this article, I’ll walk you through my weight loss journey and, most importantly, explain why you should never attempt such a strict diet without a clear purpose.
Disclaimer: The only reason I undertook this weight cut was to fit into my weight class for a competition. Apart from that, I see no circumstances where such a strict diet would be appropriate. Extreme weight loss can lead to unhealthy habits and a strained relationship with food. Seeking guidance is crucial to ensure you’re losing weight safely and appropriately for your situation. There’s a big difference between health and competition—and that distinction matters.Subscribed
Background
Last Sunday, I competed in the European Brazilian Jiu-Jitsu (BJJ) Championship in Lisbon. BJJ is a grappling martial art derived from Judo. I’ve been practicing it for almost three years and decided to challenge myself by registering for the European Championship.
Competitions in BJJ are organized by weight classes, meaning you must weigh less than the category limit. For me, this meant weighing in at 64kg with the Gi on (a Gi weighs around 1.5kg). If you don’t make the weight, you’re automatically disqualified. The stakes were high—I had to weigh 62kg or less, which was a significant challenge considering my usual weight of 68-69kg.Subscribed
The caloric deficit
To lose weight, you must create a caloric deficit—burning more calories than you consume. The more accurately you estimate your caloric intake and expenditure, the better your results.
To give you an idea, 1kg of fat is roughly 7,700 calories. A 30-minute run burns about 300-400 calories. As such, it’s usually more effective to moderate food intake than rely solely on exercise to create a deficit, although activity plays a significant role.Subscribed
How did I do it?
Given the limited time to make weight, I opted for an aggressive caloric deficit. I calculated my daily caloric needs and planned my meals to ensure I stayed within the target. To track and plan my intake, I used the Foodvisor app, which allowed me to monitor everything I consumed.
Because I already followed a balanced diet and exercised daily, there wasn’t much room for drastic changes. This meant eliminating indulgent foods entirely and sticking to a strict regimen. Despite the deficit, I ensured my meals were balanced to fuel my training. Carbohydrates were crucial for energy, and I increased my protein intake for its muscle-preserving and satiating effects. I also focused on low-calorie, nutrient-dense foods like vegetables while including some fats and carbs.
Meal prep became a cornerstone of my strategy. I prepared three to five meals in advance, ensuring I always had something ready when hunger struck. This reduced stress and eliminated the risk of overeating due to a lack of options. Entering everything into the app helped me stay accountable and track my progress precisely.
On the activity side, I increased my daily steps and maintained my usual training routine, including strength and conditioning sessions. These small adjustments accumulated to make a significant difference.
Lessons Learned
Although I’ve had to cut weight for competitions before, this was my first experience with such a sharp drop. It was humbling to put myself in the shoes of someone struggling with weight loss, dealing with hunger and frustration daily.
One key insight was understanding how even small indulgences can derail progress when the margin for error is so slim. I also realized the critical importance of planning and organization. Hunger and frustration were manageable when I had meals prepared and a clear structure in place.
This process reinforced the idea that food is more than just an influence on body weight—it’s the fuel that powers performance. A proper diet can be a game-changer, not just for looking good but for having the energy to perform when it matters most.Subscribed
What could I have done better?
The most significant improvement would have been starting the weight cut earlier, making the process less stressful and more gradual. This sharp cut had a noticeable impact on my energy levels, particularly during evening training sessions, and increased my irritability.
Additionally, the constant stress of making weight affected my daily life. The hunger and strict regimen were mentally taxing, making me more irritable and less focused. A more extended timeline would have mitigated these issues.Subscribed
The difference between performance and health?
It’s easy to admire athletes’ physiques and think their results are enviable. However, what’s often overlooked are the sacrifices and discomfort they endure to achieve those results. Extremely low body fat levels and sharp weight cuts are rarely sustainable or desirable for the average person.
Athletes often prioritize performance over health, driven by specific goals and deadlines. In everyday life, it’s far more important to find a weight and lifestyle that allow you to feel good, enjoy life, and avoid excessive frustration or sacrifice.Subscribed
The aftermath
Now that the competition is over, I no longer need to manage my weight so strictly. However, after a month of restrictions, the temptation to overindulge in junk food is strong. This is a slippery slope that can lead to an unhealthy relationship with food—associating nutritious food with restriction and junk food with pleasure.
To counteract this, I’ll allow myself a few days of relaxed eating before returning to a more structured approach. My goal is to maintain my weight around 64-65kg while retaining the good habits I developed, such as meal prep and planning.Subscribed
Key points
- Be clear about your objectives and the sacrifices they require.
- Understand the significant difference between performance-focused dieting and sustainable health.
- Tracking calories can provide valuable insights into your eating habits and help you make more informed choices.
- Organization and planning are essential for managing hunger and avoiding poor decisions.
- Food is fuel—a balanced diet can dramatically enhance your performance and energy levels.
While tight deadlines and ambitious goals can help establish healthy habits, it’s crucial to approach them thoughtfully and with an understanding of the long-term impact on your well-being.