PARENTS: good habits/ structure, will solve alot of these problems of being 1 pound over here 1 pound over there. i hate to see kids running weight off too, BUT there is a lesson to be learned when it has to be done.

1- eat before practice- burn off the calories- they have recess, after breakfast and lunch at school don't they?
2- sensible meals, snacks-
*NO SODA POP/ KOOL-AID (even diet, it's loaded with sodium and promotes bloating, as well as being a poor thirst quencher.)
* drink more water- hydration, nutrients, minerals, limit gatorade etc. to replenishment only after practice/ matches. not all day.
* limit sweets- 1 dessert a day not 1 each meal- cereal is an issue too, give them a good whole grain cereal with some artificial sweetner, it will taste just a good as their favorite "triple sugar dipped fun pops".
* calorie awareness- wheat bread/ white bread can be up to 50cal PER SLICE difference. turkey and cheese, rather that PB&J, less calories, better nutrition, no significant protein loss. turkey burgers instead of beef, don't knock it until you try it (it's actually good in spaghetti/ chili/ and tacos.
* read the box- you will be suprised at the pros/cons of "diet" "low cal" foods.
3- excercise- DO the push ups, sit-ups, stand ups, mat walks etc. on "OFF" days, this will provide TRIPLE RESULTS (weight control, better strength, better skill set)
4- weight/ nutrition management- weigh your child at least 2x daily, it only takes seconds. many wrestlers (even kids) weigh approximately 2 lbs less in the morning, know their weight when they wake up AND before they go to bed. get up early to go to the tournament. i know it's not the norm now, but don't starve a kid all day to make weight at the (early/night before the tournament) weigh in. what happens is we take them to the nearest buffet afterwards. their body stores nutrients, but will rob itself of essential vitamins and minerals, all throughout the day, (even sitting in a desk). the body can't replenish them fast enough at the "last supper". the next morning breakfast will be for recovery, instead nutrient surplus needed to compete at a top level all day.
5- sensible rewards: don't work all week, then load up on chili cheese nachos the day of, maintainence is key. there must be some rewards but save them for immediately after competition, saturday night, sunday morning. get back on track sunday noon.


ignorance and laziness- change weight management to weight cutting. we ALL can learn to manage our weight better, and save some face as far as the weight cutting reputation our great sport has.