The disqualification of Indian wrestler Vinesh Phogat stands out among the most significant tales that have surfaced since the 2024 Paris Olympics. Vinesh was only 100g above the weight limit in her 50kg weight category match, which would have given her a shot at the gold medal. She tried everything — severe dehydration, severe dietary restriction, and even cutting her hair — but she still couldn’t get to the required weight. She lost her Olympic hopes and the spotlight was on the tremendous challenges that wrestlers and other weight-class competitors endure when they are disqualified.

The stress of maintaining a healthy weight

Some sports, like boxing and wrestling, have very rigid weight classifications, which may drive competitors to their limits as they strive for world championships. Severe calorie restriction, high perspiration, dehydration, and water manipulation are some of the extreme and, at times, harmful tactics that people may resort to when they feel they need to gain weight quickly. Despite their occasional short-term effectiveness, these procedures pose serious dangers to performance and long-term health.

Inadequate caloric intake

Athletes engage in this process by lowering their calorie intake below their daily energy expenditure. This results in a deficit, which, in turn, drives the body to use its stored fat for fuel. In most cases, this is accomplished by combining a change in eating habits with an increase in physical activity.
Benefits: Calorie deficit, when executed properly, may result in efficient fat reduction while maintaining lean muscle mass. For any sport, it is a cornerstone tactic for controlling one’s weight.
Drawbacks: Muscle atrophy, low energy, and reduced performance might result from a deficiency that is too severe. A metabolic slowdown, another side effect of prolonged calorie restriction, might make weight reduction more challenging in the long run.
How regular gym-goers can use it: In most people, losing weight with a modest calorie deficit is both safe and successful. Still, you should proceed cautiously and seek the advice of an expert if you want to prevent any problems.

A diet rich in protein

Procedure: To maintain muscle mass while dieting, people who follow high-protein diets eat more protein overall. This quantity is typically between 1.6 and 2.2g per kg of body weight. The strength and combat sports communities place a premium on this strategy.
Benefits: Protein aids in the building and repairing of muscles. When cutting calories is necessary, a high-protein diet may help you keep your muscle mass and speed up your recovery time after a workout.

Drawbacks: It may be challenging to maintain an excessive protein diet over the long term due to the pressure it puts on the kidneys. Furthermore, athletes may find it difficult to maintain a healthy nutritional balance while consuming a high-protein diet.

How regular gym-goers can use it: If you want to lose weight and gain muscle, a high-protein diet may be for you. Keep in mind, your protein demands may be lower than those of professional athletes, but a well-balanced diet is essential.

cycling carbohydrates

Carbohydrate cycling is a process where the amount of carbohydrates consumed changes depending on the intensity of the workout. A low-carb day is best utilised during times of rest or mild exercise, whereas a high-carb day is best used during hard training sessions.

On days when carbs are limited, this strategy may help you lose fat by ensuring you have enough energy to work out. It aids sportsmen in lowering weight without sacrificing performance.
Drawbacks: Carbohydrate cycling requires a lot of mental and physical energy due to its intricacy. Those who don’t have access to trained experts may also find it difficult since it demands an in-depth knowledge of one’s own body and dietary requirements.
How regular gym-goers can use it: Although carbohydrate cycling is a powerful method for reducing body fat and keeping muscles in good condition, it could be too complicated for those whose fitness objectives are broader.

Time-restricted diet

Procedure: Intermittent fasting is a method wherein one alternates between eating and fasting at regular intervals. One well-known guideline is the 16:8 rule, which states that athletes should fast for 16 hours and then eat all their calories in an eight-hour timeframe.
Benefits: Intermittent fasting could help athletes lose weight without sacrificing muscle mass by simplifying eating routines and reducing calorie intake. Metabolic wellness may also reap some advantages.
Drawbacks: If you want to work out while fasting, you should be aware that your energy levels may drop. Overeating during meal windows could counteract the calorie loss as well.
How regular gym-goers can use it: When it comes to boosting metabolic health and losing weight, intermittent fasting could be a helpful method. The most important thing is to figure out is when to fast so that it fits in with one’s daily routine and exercise programme.

Manipulating water

Procedure: Modulating water intake to induce quick weight reduction before a weigh-in is known as water manipulation. You may have water loading, in which you drink a lot of water, followed by dehydration, in which you drink less water and perspire more, as a result of this.
Benefits: Athletes may satisfy weight standards just before a competition by manipulating water to lose weight temporarily.
Drawbacks: Possible side effects include serious dehydration, abnormalities in electrolytes, and problems with mental and physical functioning. This risky activity should only be undertaken by trained experts.

Due to the considerable hazards involved, this practice is not advised for the general public, even though it is used by common gym-goers. The goal of any long-term plan to control one’s weight should be health, not quick weight reduction.

What we can learn

An unfortunate event like the one involving Vinesh Phogat at the Paris Olympics highlights the tremendous difficulties that weight-class competitors endure. The techniques employed to lose weight should be addressed with prudence and attention, just as pursuing greatness sometimes entails tremendous sacrifices. Regular gym-goers should focus less on short-term remedies and more on healthy habits that will last a lifetime. Helping athletes and others achieve their health and performance goals requires understanding the science behind weight reduction and its consequences.

Anwar Wahhab is a mental performance mastery coach and a bioprint practitioner. You can reach him at anwarwahhab.awefitness@gmail.com