Making Weight for Boxing

The Box London
Jul 31
7 min read

Essential Guide for Fighters Who Want to Do It Right

Making weight isn’t just a formality; it’s a science, an art, and a mental battle all rolled into one. For many fighters, stepping on the scales before a bout can be just as intense as the fight itself. If you’re a boxer, you already know that dropping weight too quickly or using extreme methods can leave you drained, sluggish, and vulnerable in the ring.

But it doesn’t have to be that way. There’s a smarter, safer way to get your body down to your fighting weight without sacrificing your health or performance. In this guide, we’ll explore the ins and outs of making weight for boxing, from diet and hydration to timing and mindset. Let’s break it down and find out just what actually works.

1. Why Making Weight Matters in Boxing.

Boxing weight classes are strict for a reason. They create fair matchups and reduce size mismatches that could put fighters at risk. But the pursuit of fighting in the lowest weight class possible has led to some questionable and even dangerous practices. Some fighters go to extremes (saunas, starvation, and dehydration), all to shave off the final few kilos.

While they might technically make weight, they often do so at the expense of their performance. And here, at The Box London, we know that’s not what champions do. Getting your weight down the right way ensures you’re strong, energised, and fully ready to go when the bell rings. That’s what separates disciplined athletes from those just chasing numbers on a scale.

2. Understand Your Ideal Fighting Weight.

Before you start thinking about how to drop kilos, it’s essential to know where your body naturally sits. This is often referred to as your “walking-around” weight, the weight you maintain when you’re training consistently, eating well, and staying fully hydrated.

Trying to fight at a weight that’s too far below your natural level can cause more harm than good. Ideally, your fighting weight should only be around 5 to 10% less than what you usually weigh. If you're aiming for a much lower number, you’ll either need more time to get there safely, or it might be time to rethink your chosen weight class.

A good rule of thumb: choose a weight you can reach without having to crash diet or rely heavily on dehydration. The closer your natural weight is to your target, the more energy and strength you'll keep for fight night.

Waiting until fight week to drop several kilos is a recipe for disaster; that's why you should always plan your weight cut well in advance, ideally six to eight weeks before fight night. This gives your body time to adjust without panic-mode dieting.

Here’s a rough breakdown:

6 to 8 weeks out

Begin strictly tracking your food, reduce junk and excess carbs, and monitor your weight weekly.

4 weeks out

Tighten up portion sizes, increase your water intake, and maintain consistent cardio.

1 week out

Focus on water manipulation, glycogen depletion, and mild sodium control.

Fight week

Cut water weight safely (1–3 kg max), rest more, and eat clean, light meals.

At The Box London, we help fighters find the right balance between performance, health, and weight. You don’t have to do this alone; our personal coaching services are built around your goals.

2. Nutrition Strategy for Weight Cutting.

Making weight doesn’t have to mean going hungry. In fact, starving yourself can do more harm than good (to your body and your performance). The secret lies in eating smarter, not less. You want to keep your body fuelled, your mind sharp, and your energy levels high while steadily lowering your body fat over time.

The focus should always be on nutrient-dense, whole foods. Lean proteins to preserve muscle mass, slow-releasing carbohydrates for steady energy, healthy fats to support hormone function, and loads of vegetables to keep you full without racking up calories.

The aim is to gradually reduce your calorie intake without compromising nutrition. Highly processed foods, sugary snacks, and salty ready-made meals are best avoided during a weight cut. These are packed with hidden calories, can cause bloating and water retention, and you want to avoid this close to weigh-in day.

How to build your meal plan without starving yourself

Here’s a breakdown of what a solid, weight-cut-friendly daily meal structure could look like:

Breakfast
Start your day with a slow-digesting carbohydrate, such as oats, topped with a handful of fresh berries for their antioxidants, and pair it with a boiled egg or a scoop of protein powder to keep you feeling full for longer. This combo helps stabilise blood sugar and gives you lasting energy for morning training.
Mid-Morning Snack
A small handful of almonds or a few rice cakes with cottage cheese provide a mix of healthy fats and protein, enough to take the edge off hunger without loading up on calories.
Lunch
Go for grilled chicken breast or turkey, paired with steamed green vegetables like broccoli or spinach, and a modest serving of brown rice or quinoa. This keeps your meals clean, simple, and full of fibre.
Afternoon Snack
Something light, like a boiled egg, a protein shake, or a small pot of Greek yoghurt, can help bridge the gap between lunch and dinner without ruining your calorie targets.
Dinner
Opt for baked or grilled white fish, such as cod, accompanied by roasted sweet potatoes and a leafy salad or stir-fried greens. Keep seasoning minimal to avoid excess sodium.
Evening (if needed)
If you're still hungry later in the evening, try herbal tea and a couple of slices of cucumber or celery. Often, late-night hunger is more about routine than real need.

Hydration and Sugar Intake

Throughout your weight cut, water should be your best friend. Staying well-hydrated helps with digestion, supports training performance, and can even reduce cravings. There's no need to cut water intake until the final 24–48 hours before weigh-in (and even then, it should be done with caution and under proper guidance).

Sugar is another key factor. Refined sugars spike your insulin and promote fat storage, making your cut harder than it needs to be. Replace sweet snacks with fresh fruit when you get cravings, and read food labels carefully; many "healthy" products sneak in added sugars under different names.

Smart Carb Control

Rather than cutting carbs entirely, it’s smarter to time them around training sessions. Eating the bulk of your carbs before or after workouts helps ensure they’re used for fuel and recovery, rather than being stored as fat.

Stick to low-GI options like brown rice, quinoa, sweet potatoes, oats, lentils and chickpeas (in moderation). These carbs digest slowly, giving you longer-lasting energy and helping to prevent hunger spikes.

Protein Intake

Protein becomes even more important during a weight cut. It helps repair muscles, keeps you feeling full, and prevents the loss of lean mass, something you really don’t want happening before a fight.

Good sources include chicken breast, turkey, white fish, eggs, Greek yoghurt, and protein shakes (whey or plant-based). If you're struggling to get enough protein from food, a scoop of protein powder can help fill the gap without adding extra calories.

Fats

Some fighters make the mistake of slashing fat too early in a weight cut. While it’s true that fat is calorie-dense, it also plays a critical role in hormone balance, brain function, and recovery. Keep portions small, but don’t eliminate them. Stick to sources like olive oil, avocados, nuts and seeds, oily fish (like salmon) in moderation. You might reduce fat slightly in the final two weeks before weigh-in, but keep some in your plan to maintain a stable mood and good energy levels.

3. Training Adjustments During a Cut.

While cutting weight, your training shouldn’t exhaust you. High-volume sessions early on are fine, but as the cut progresses, taper intensity to avoid burnout. Shadowboxing, light pad work, and technical drills are great during the final days.

Avoid extra-long cardio sessions unless absolutely necessary (they sap your energy and increase muscle loss).

Instead, use sauna suits or short bursts of movement to help the final cut if needed. Once you’ve made weight, it’s time to get your body fight-ready again. The 24 hours after the weigh-in are critical. Start rehydrating immediately with electrolyte-rich fluids (like coconut water, sports drinks, or oral rehydration salts).

Follow it up with light, high-carb meals. Eat little and often. Don’t load up on one massive meal, because your body will struggle to digest it. Continue sipping water throughout the day and get a good rest.

4. Mental Toughness when Making Weight.

Cutting weight is a test of mental resilience. Learning to deal with cravings, fatigue, and low moods is part of the process. That said, you should never feel dangerously unwell. If you’re dizzy, weak, or unresponsive, something’s gone wrong. Stay connected to your coach or a support team during your cut. Keep your focus on the goal: stepping into the ring at your best, both mentally and physically.

5. Common Mistakes to Avoid when working on Fighting Weight.

Here are some common pitfalls fighters fall into when trying to make weight:

Cutting too late leads to panic mode, excessive dehydration, and poor recovery.
Using saunas excessively can lead to dangerous heat exhaustion.
Starving the body increases the risk of injury and weakens performance.
Cutting water too early can leave you drained all fight week.
No rehydration plan wastes all your effort and compromises your strength.

All of these can impact your fight performance, slow your recovery, and even put your health at risk. Avoiding these traps is part of the reason why working with experienced boxing coaches is so valuable.

Conclusion

Making weight for boxing doesn’t have to be a nightmare. With the right plan, a clear timeline, and a solid support system, you can hit your target without sacrificing your performance. The key is treating the cut with respect.

Don’t wing it, don’t leave it too late, and never rely on unsafe tactics.

Train smart. Eat right. Hydrate properly. And when it’s time to step on those scales, you’ll know you’ve done everything the right way. That confidence? It carries through to the ring.

Take Your Fight Prep Further with The Box London

Making weight doesn’t have to be a solo mission. At The Box London, our expert team is here to help you train smarter, eat better, and make weight safely, without sacrificing strength or performance.

FAQs About Making Weight for Boxing

Q1: How much weight can I safely cut before a fight?

Most experts recommend no more than 5–10% of your walk-around weight. Anything more than that increases the risk of losing strength, endurance, and clarity.

Q2: How far out should I start cutting weight?

Start planning your cut at least 6–8 weeks before the fight. The earlier you begin, the more gradual and sustainable your cut can be.

Q3: Is sweating out weight with a sauna safe?

Only if done in moderation and under supervision. Excessive sweating without proper rehydration can lead to dehydration, heat stroke, or more severe conditions.