What is Cutting?

what is cutting?

Simply put, cutting is doing everything you can to reduce your body weight.  What is cutting? Cutting weight is something that wrestlers are famous for.  It will allow a typically heavier, stronger individual to hit a lower total weight so they hopefully have an advantage when it comes to the match.  Unless you’re a wrestler, you probably don’t care too much about cutting weight overall.  What we care most about is cutting fat.  “Cutting fat” is a term that encompasses a series of practices reserved for the most dedicated of gym rats and fitness freaks.

3 Every Day Practices and Lifestyle Changes

If you’re serious about cutting, there are a number of lifestyle changes you’re going to have to make.  For one, get ready to be hungry, plain and simple.  You need to be able to deal with the uncomfortable feeling of hunger if you want to have a successful cutting campaign.  You’re going to be limiting your food consumption to the absolute essentials.  To help try to combat the hunger pains you’re going to be feeling on the regular, up your water intake.  For every pound you weigh, drink 1.5 ounces of water each day.  You’re going to be urinating more often than a pregnant woman, but it’s definitely necessary to help fight the hunger and make up for the extra hydration you typically get from solid foods [1].

The second immediate change you’re going to have to embrace is cooking.  Don’t buy food at restaurants or vending machines.  Do not eat bagged snacks of any kind.  You’re going to have to carefully prepare, measure, and contain your finished meals ahead of time.  You’ve probably read that an effective method to help with weight loss is by eating 5 or 6 small meals a day rather than 3 large ones.  While you’re cutting, you’re going to eat 8 tiny meals.  Every 2 hours that you’re awake, you’re going to need to eat a source of protein and vitamins essential to have a healthy diet on the fewest calories possible.

The final lifestyle change and daily practice… Daily workouts.  You’re going to need to supplement that fat loss with muscle gain otherwise you’re going to turn into a stick figure.  Make sure you work out for a minimum of 60 minutes each day, half of which should be cardio to emphasize the fat burn [2].  Alternate the parts of your body that you’re working out on a three day cycle: Legs, arms, torso.

Best Foods for Cutting

We thought it would be a good idea to provide some food suggestions for your new lifestyle.  It’s difficult because you need to rely so heavily on similar meals and since you’re only having a tiny portion of food 8 or 9 times a day, you’re going to be both hungry and sick of what you’re eating at the same time.  Anyway… pain is beauty, right?  Here are some suggestions for the best foods to provide you with the protein, fiber, omega-3, caffeine, antioxidants, and vitamins you need to have a healthy diet:

  • Salmon (Grilled, always)
  • Chicken Breast (Grilled, always)
  • Kelp
  • Tomatoes
  • Apples
  • Mushrooms
  • Almonds
  • Flaxseed and Sesame seed
  • Green tea, black tea, orange tea
  • Pears
  • Carrots
  • Grapefruit
  • Meal Replacement Mix


  1. Corney RA1, Sunderland C, James LJ.
    The effect of hydration status on appetite and energy intake.
    J Sports Sci. 2015;33(8):761-8. doi: 10.1080/02640414.2014.962578. Epub 2014 Dec 11.
  2. Bill I. Campbell,corresponding author Ryan J. Colquhoun, Gina Zito, Nic Martinez, Kristina Kendall, Laura Buchanan, Matt Lehn, Mallory Johnson, Courtney St. Louis, Yasmin Smith, and Brad Cloer
    The effects of a fat loss supplement on resting metabolic rate and hemodynamic variables in resistance trained males: a randomized, double-blind, placebo-controlled, cross-over trial
    J Int Soc Sports Nutr. 2016; 13: 14.
    Published online 2016 Apr 1. doi: 10.1186/s12970-016-0125-z
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