Have you ever wondered how UFC fighters can drop up to 30 pounds in a matter of days—only to gain it all back within 24 hours? It sounds impossible, but this extreme transformation is common in the world of UFC.
UFC fighters weight cutting isn’t about improving their fitness. Instead, they push their bodies to the edge of human endurance, all for a chance to gain a comparative advantage over their opponent. While some fighters achieve this edge after enduring the grueling process, it can just as easily backfire—leading to sluggishness, mental fog in the octagon, and even resulting in death.
Understanding how and why UFC fighters opt for weight-cutting reveals a chase game that begins long before they ever step into the octagon. Every move of the fighters before stepping into the game leaves a remarkable impact on the result of the game.
This article dives into the methods UFC fighters use to cut weight and explores why they continue to take this risky path.
Why Do UFC Fighters Cut Weight?
The simplest answer? Mostly, To gain an edge over their opponent.
In the world of combat sports, size and weight often play just as big a role as skill. When there’s a significant size and weight gap between fighters, technique can become less of a factor. To level the playing field, the UFC introduced weight classes for fighters in 1997.
Currently, the UFC has 12 weight classes—four for women and eight for men. According to the UFC’s official site:
“In mixed martial arts, athletes compete in weight classes where they must weigh in at or around a specific weight the day before their fight at the UFC official weigh-ins.”
The goal of this system was to eliminate size differences, making the fight more about individual skills and endurance. However, Ambitious professional fighters quickly found a loophole.
Imagine you’re a fighter walking around at 185-190 lbs. With proper training and nutrition, you can cut down to 170 lbs and compete as a welterweight. But if you manage to cut even more weight—say, down to 145 lbs—you can fight as a featherweight. After the weigh-in, you rehydrate and gain back 20-25 lbs, stepping into the octagon much bigger than your opponent. That size difference gives you a significant advantage.
Another reason for UFC fighters to cut weight is career domination or Glory. Many top fighters, after mastering their weight class, venture into other divisions to establish themselves as multi-weight division champions. This not only builds their legacy but also increases their earnings—MMA is a business, after all, with huge stakes.
Yet, weight-cutting has its critics. MMA experts like Joe Rogan have labeled it “systematic cheating,” arguing that fighters should compete closer to their natural walking weight. The drastic cuts some fighters make are grueling and dangerous, and the practice continues to stir debate about its fairness and health risks.
Does Cutting Weight Guarantee Victory?
Not necessarily. Take UFC 194 as an example. Conor McGregor famously cut from 180 lbs down to 145 lbs for his fight with José Aldo. When McGregor stepped on the scale, he looked gaunt and drained. Many thought he had pushed his body too far. Yet, when the cage door closed, McGregor knocked out Aldo in just 13 seconds.
Later it was revealed that Aldo’s Fighting skill was minimized due to excessive weight cuts. Experts think that Conor’s victory wasn’t just due to his weight cut—it was about his technique, timing, and mental strength.
Weight cutting in the UFC is a clever tactic fighters use to gain an advantage, but it doesn’t guarantee success. Skill, quick recovery, and mental sharpness remain crucial factors in determining who walks away victorious.
How UFC Fighters Cut Weight?
Now that you know why professional MMA fighters cut weight, let’s dive into how they manage to lose weight so rapidly. Before I start, it’s crucial to emphasize that this process is performed under the supervision of nutritionists and experts. DO NOT try this at home.
Most active fighters maintain their body shape year-round with consistent training, a healthy diet, and proper hydration. When preparing for a specific fight, they work closely with coaches and physios, focusing on diet, rest, and conditioning.
The weight cut generally begins about five days before the official weigh-in. During this time, fighters endure a grueling conditioning process. Search YouTube, and you’ll find footage of the strongest fighters—both men and women—reduced to tears during such a process.
So how do they do it? Here’s a breakdown of the methods they use:
- Water Cutting
- No Salt/ Sodium
- Dietary Change
- Hot Baths, Sauna, and Towel Bathing
- Use of Natural Diuretics
Water Cutting
The human body is 60-62% water. For rapid weight cuts, fighters manipulate their body’s water levels through extreme dehydration. They start by drinking 2 gallons (around 8 liters) of water on the first day. This might sound counterintuitive, but it forces the body to flush out excess water. Fighters will use the restroom upwards of 24-25 times a day, which burns some calories and lowers a hormone called aldosterone. This hormone helps the body retain sodium, so reducing it helps the body release even more water.
As the days progress, water intake decreases. On the second and third days, fighters drink 1 gallon of water, and by the fifth day, they’re down to just 0.25 gallons.
No Salt/Sodium
Sodium helps the body retain water, so cutting it from the diet is crucial for fighters trying to shed weight. Fighters give up salt and anything containing sodium, which helps the body flush out water and prevents bloating.
Dietary Change
While preparing for a match, UFC fighters typically consume a balanced diet of fats, proteins, and carbs. But during a weight cut, their diet shifts drastically. For the five days leading up to weigh-ins, their intake consists of 70% fat and 25-30% protein, with zero carbs. Why no carbs? Because 1 gram of carbs holds up to 2.7 grams of water. Cutting carbs helps the body lose water weight quickly.
Hot Baths, Sauna, and Towel Bathing
By days 3 and 4, fighters are consuming very little water and their food contains zero carbs. Their training becomes less physical to conserve energy, but the body stops sweating due to dehydration. To trigger sweating, fighters use hot baths, saunas, and towel bathing. After light cardio or sparring, fighters soak in hot water for about 15 minutes, causing extreme sweating and rapid water loss. These methods are especially helpful for fighters who are just 1 or 2 pounds over their target weight.
Use of Natural Diuretics
Some fighters also use natural diuretics to help them urinate more frequently and rid their bodies of excess water.
Ultimately, UFC fighters’ weight-cutting is just one part of the fight game. Although it can give fighters an advantage, their performance ultimately comes down to skill, heart, and preparation. However professional MMA fighters are willing to go through such a painful journey even for the slightest of advantages or for the glory. So the next time you watch a weigh-in and see a fighter looking drained, remember—he/she just came out of hell.