Would you like to drop those last pounds keeping you from your ideal weight? Learn the secrets that body builders, wrestlers and mixed martial artists use to cut weight.

With a little know how, cutting weight can be done effectively, and most importantly cutting weight can be done safely. The process is simple if you know how to do it right.

It ultimately comes down to proper nutrition and exercise.

How much is the “right” nutritional intake for you? One of the key factors to losing weight (cutting weight) is your diet. You have to consume fewer calories than your body burns off. This will let you use the stored energy (calories) in your body rather than the excess food your body would be consuming.

Mental toughness and discipline are crucial to sticking to a healthy diet. You have to focus on eating nutritionally-dense, healthy food. Eliminate fast food, overly-processed food, and “junk” foods of all kinds. These do nothing but foul up your metabolism.

A healthy diet requires that you eliminate most simple carbohydrates, with the exception of a post workout meal. Simple carbohydrates are not to be confused with complex carbohydrates. Simple carbohydrates are broken down quickly are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses and sugar.

Complex carbohydrates, on the other hand are broken down slower in the body with a slower absorption rate. Examples of complex carbohydrates include brown rice, potatoes, yams, wheat, bran, vegetables, whole wheat pastas and breads.

Next, it is important that you are consuming the right amount of protein. If you are an athlete, a good baseline to use is to eat 2 grams of protein per pound of lean body weight to maintain your muscle. Healthy examples of protein include fish, eggs, lean red meats, poultry, whey and casein protein supplements.

Despite what one might think, it is also important to consume essential fats to maintain the proper functioning of our organs, and keep our joints and tendons healthy. Essential fats include fats from fish oil, nuts, avocados, olive oil, coconut oil, flax seeds. Try to avoid the unhealthy fats, including foods high in saturated fat and transfats.

On a “cutting” diet, it’s also wise to cut down on sodium consumption and try to increase water intake to at least 1 gallon a day.

Now that you know a little more about what to consume, it is important to know how and when
• Don’t consume carbohydrates for 4 hours before going to bed.
• Front-loading your carbs earlier in the day gives them a better chance of being used rather than stored.
• Don’t consume any food within 3 hours of your bedtime.

Your body needs time to digest and assimilate the food you’ve eaten, and eating too close before bed interrupts this process. Allowing your body the time at night to digest the food you have consumed during the day will aid digestion, which will help to convert the food to energy rather than store it as fat. The earlier you eat the better, which is why it is encouraged to have a larger breakfast and smaller dinner.

A nutritional breakfast can be a simple smoothie, consisting of fruits, vegetables, protein powder, milk/juice/or water and even your own supplements.

Now that you have some knowledge on the appropriate nutritional intake, you are half way there to cutting weight healthily.

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