Weight Loss (and Gain) Lessons from Sumo Wrestlers

Sumo Wrestlers Weight Timeline

Sumo wrestlers are, hands down, the world's foremost experts at gaining weight. True, there are many other people who are obese but rarely do they gain weight on purpose. In fact, many of them are constantly trying to lose weight. Sumo wrestlers are different.

Their unique lifestyle is primarily devoted to one thing – gaining as much weight as they can. They do this because sumo wrestling has no weight divisions. So a 200-pound wrestler can compete with a 400-pounder.

The object of the game is to make some part of the opponent's body touch the floor or to push him out of the inner circle of the ring. Speed, agility and special sumo wrestling techniques contribute to winning but the heavier wrestler usually has the upper hand.

Ideally, sumo wrestlers should gain muscle mass in proportion with fat to maintain their strength while increasing fat around the abdomen and hips. This lowers their center of gravity and makes it harder to push them out of balance. The fat also serves as padding against blows they receive and it cushions their body when they fall.

However, in the sumo world, weight is weight. The heavier and fatter wrestler, no matter how clumsy and slow, usually has an edge over a more agile but lighter competitor.

If you are the type who has a hard time gaining weight, sumo wrestlers can definitely teach you a thing or two. Considering that the Japanese, as a race, are not prone to overweight, the fact that sumo wrestlers are wildly successful at their goal tells you that they've gotten the process down pat.

And if you want to lose weight, you can also learn from them what not to do. It's sort of like how your mother always holds up some black sheep relative as the role model you should not emulate unless you want to ruin your life.

Genetics
So how do slim young Japanese males become 400-plus or even 500-plus pound heavyweights?

For starters, wrestling scouts look for boys who are athletic (preferably with experience in the martial arts) and stocky in build, with bodies that are big-boned and capable of putting on weight easily.

They don't take unfit and overweight youngsters because the scouts believe they don't have what it takes, physically or mentally, to endure the rigorous training and lifestyle a sumo wrestler undergoes.

Hawaiians of Polynesian or Samoan descent have found success and popularity in sumo wrestling partly because they are physically built for the sport. They have big frames, heavy bones, and they put on weight effortlessly.

It usually takes 10 years for a Japanese sumo wrestler to reach fighting weight. It takes much less for his Hawaiian counterpart.

Wrestlers weigh about 200 pounds when they start but grow to 300 to 400 pounds when they get to the top division. Konishiki, a native Hawaiian past grand champion, weighed 600 plus!

The lesson here is that genetics plays a role in how easily you lose or gain weight. You are not doomed by your genes to be fat even if you come from a family that gains weight easily but you have to accept that you will have to work hard at controlling your weight.

Unless he is competing in a tournament, a sumo wrestler's day goes something like this: He wakes up at 6 AM, trains hard for four to five hours on an empty stomach, takes a relaxing hot bath, eats his first meal of the day, takes a nap for three to four hours, does his personal errands, eats his second and final meal, and retires for the night.

In short, a sumo wrestler's lifestyle is composed of three things: training, eating and sleeping. Wrestlers live together in "stables" or training schools where their training, diet, and sleeping regimens are strictly watched and implemented.

The traditional sumo wrestling formula for gaining weight is a result of many years of experience in fattening up 165 pound (the minimum weight of aspiring sumo wrestlers who join a stable) young Japanese males into 400-pound behemoths.

No breakfast
I don't think sumo coaches of centuries ago knew that people who don't eat breakfast tend to gain more weight than people who do.

This traditional rule probably developed for the practical reason that you can't do vigorous training and exercise on a full stomach. Still, the practice suits their purposes very well. By skipping breakfast and exercising strenuously for a few hours, the wrestlers are so hungry by noontime that they are ravenous.

This is also what happens to average people who don't eat breakfast. They lose control of their appetites at lunch because their last meal was dinner the night before.

Weight loss experts say that one characteristic common to overweight people is that they seldom eat breakfast. Not only does skipping breakfast trigger overeating later in the day but it can also cause a five-percent drop in metabolism.

The lesson here is that if you want to lose weight, eat breakfast. You are not saving on any calories by skipping the first meal of the day since you will just eat double at lunch.

If you want to gain weight, I would still suggest eating a little something since research indicates that not eating breakfast negatively affects your mental performance in the morning.

Two big meals a day
To gain all that weight, you would think that sumo wrestlers would be eating all day long. Actually, they eat only twice a day but their meals are gigantic, equivalent to five to 10 meals for a regular person. There is scientific evidence to validate this practice.

Research indicates that eating one or two big meals a day makes your body more prone to hoarding fat compared to eating five or six small meals a day.

No one is born with the ability to eat that much food in one sitting so sumo wrestlers have to progressively train their stomachs to stretch and accommodate larger volumes. They even have special massages to move the intestines around to enable them to consume more food.

In other words, if you want to control your weight, stay away from those large American-size servings.

You may be shocked initially at how big they are but eventually, your eyes and your stomach will get used to them. If you are trying to gain weight and you have a small appetite, there is hope.

Slowly but surely, increase the amount of food you eat and your stomach will cooperate. Here is another lesson from sumo wrestlers – they force themselves to continue eating even when they are full. Like I said, if you are not genetically prone to gaining weight, you have to sacrifice and work at it.

The traditional sumo meal is called chanko-nabe and it consists of some type of protein (fish, seafood, chicken, pork or beef) in a fish broth stew with rice and vegetables.

The wrestlers eat the same meal twice a day, every day of the year. The only thing that changes is the type of meat or vegetables used.

The meal is actually quite healthy (unless they throw in excessive amounts of salt and MSG to make it tastier) and even low in fat. The secret is in the huge amounts that they eat.

It is quite clear from this that eating food low in fat doesn't mean you won't gain weight. Portion sizes count.

For those who want to gain weight, the lesson is that you can pack on the pounds but still eat healthy.

You don't have to overload your arteries with saturated fat or eat tons of processed refined carbohydrates like pastries and candies, which can raise your triglyceride and cholesterol levels as much as animal fat can.

Alcohol and abdominal fat
Not all sumo stables advise their wrestlers to drink alcohol with their meals, but drinking large quantities of beer is also a traditional means of putting on the weight needed to be a sumo champion.

Science reveals that alcohol makes cortisol levels rise. Cortisol is a stress hormone that directs fat to be deposited in the abdominal area thus creating the "beer belly."

Sumo wrestlers want abdominal fat because it makes them more stable in the wrestling ring. But even if this practice helps them win tournaments, it results in liver problems among retired sumo wrestlers.

If you want to lose weight, remember what alcohol does to your fat cells and drink in moderation. If you want to gain weight, stay away from this method. It wouldn't do to ruin your liver.

According to sumo wrestling experts, the three to four hour nap after lunch is very important in gaining weight. This makes sense for two reasons.

One, they want their wrestlers to conserve as much energy as possible so that most of the calories they eat will be deposited as fat.

The second reason is that sleep and rest are necessary for muscles to grow. Body builders know that it is during sleep and rest time that muscles are repaired and new protein is synthesized to add to the muscle size.

The weight loss lesson is that you want to stay as physically active as you can throughout the day to burn off calories. The weight gain lesson is the pounds won't stick to you if you are like a whirling dervish all day.

You can still gain weight in spite of vigorous exercise
In spite of their bulk, sumo wrestlers are remarkably strong and flexible. Konishiki could reportedly finish 70 pieces of sushi and 100 bottles of beer in one sitting but he could also dance the night away and so supple that he could do splits.

Sumo wrestlers might look like big obese babies in "diapers" but they train as hard as any other athlete. Their daily four to five-hour exercise regimen includes repeatedly hitting a piece of wood with their bare hands, 500-plus leg lifts, and other equally strenuous routines as well as practice spars with each other.

All that exercise burns a large amount of calories and that's why they have to eat so much. They have to be able to put on weight in spite of their grueling training program.

The lesson for weight watchers is that no amount of exercise will make you lose weight if you eat more than you burn. This is an important lesson because it is one of the top mistakes people make regarding diet and exercise.

For weight gainers, the lesson is that you can still exercise and gain strength and endurance while putting on weight. Just make sure to eat more calories than you use up in your exercise routine.

Weight-related health problems
Sumo wrestlers are treated like movie stars in Japan and can earn considerably more than the average Japanese male but there is a price to pay for their fame and glory. Their average life expectancy is 65 years, which is 10 years younger than other Japanese men.

Many sumo wrestlers lose weight when they retire (it takes them three to four years to go back to a normal weight) but by that time they have permanent joint damage to their ankles, knees and hips. Others are sidelined by joint injuries and conditions like high blood pressure and diabetes, which make them bow out of the sport at the height of their careers.

The lesson for everyone is that there are a host of health problems that are directly related to being overweight and that's why it is so important to maintain a normal weight for your height and build.

Continue reading here: Slimming Down "Big" Legs

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Readers' Questions

  • Debra
    How many calories do you burn in a wrestling practice?
    2 months ago
  • The number of calories burned during a wrestling practice can vary depending on various factors such as the intensity and duration of the practice, individual weight, and effort exerted. However, on average, a person can burn between 400-800 calories per hour during a wrestling practice.
    • filiberta
      Did sumo lost weight after retier?
      3 months ago
    • It is common for sumo wrestlers to lose weight after retiring from the sport. During their active career, sumo wrestlers typically follow a strict diet to gain weight and maximize their strength for competition. However, once they retire, they often transition to a healthier lifestyle and engage in more physical activities, resulting in weight loss. Additionally, the intense training and physical demands of sumo wrestling can also cause some weight loss after retirement.
      • marjo
        How can sumo wrestler lower his weight?
        3 months ago
      • A sumo wrestler can lower his weight by following these strategies:
        1. Adjusting diet: Reducing calorie intake by consuming lower calories foods such as fruits, vegetables, lean proteins, and whole grains. Avoiding high-calorie and fatty foods like fast food, sugary drinks, and fried items.
        2. Portion control: Controlling portion sizes by eating smaller meals and avoiding overeating. Eating slowly and stopping when feeling full can also help in reducing calorie intake.
        3. Increasing physical activity: Engaging in regular exercise or increasing the intensity and duration of workouts. Incorporating aerobic exercises like running, cycling, or swimming, as well as strength training exercises to build lean muscle mass.
        4. Limiting salt intake: Sumo wrestlers consume a high-salt diet to retain water weight. By reducing their salt intake, they can help shed excess water weight.
        5. Increasing fiber intake: Consuming high-fiber foods such as fruits, vegetables, and whole grains can promote bowel movements and reduce water retention.
        6. Staying hydrated: Drinking plenty of water throughout the day helps to regulate metabolism, digestion, and overall health. It can also help reduce water weight.
        7. Prioritizing sleep: Getting adequate sleep is essential for maintaining a healthy weight. Lack of sleep can affect hormone levels, appetite, and metabolism.
        8. It is important to note that drastic weight loss can be harmful. Consulting with a healthcare professional, nutritionist, or a trainer can help create a safe and effective weight loss plan.
        • sidney rosenberry
          How tall is the average sumo wrestler?
          5 months ago
        • The average height of a sumo wrestler is around 6 feet (183 cm). However, it is important to note that there is a wide range of heights among sumo wrestlers, and some can be taller or shorter than the average.
          • Theodoric Proudfoot
            How much does the average sumo wrestler weigh?
            8 months ago
          • The average weight of a professional sumo wrestler varies, but it is generally around 150 kilograms (330 pounds). However, the weight can significantly vary among wrestlers, with some weighing over 200 kilograms (440 pounds).
            • samira
              Do sumo wrestlers lift weights?
              8 months ago
            • Some sumo wrestlers do lift weights as part of their training regimen. Weightlifting can help with building strength, improving conditioning, and developing muscle mass. However, the emphasis in sumo training is usually on intense daily practice and specific sumo exercises rather than heavy weightlifting. The primary focus is on technique, balance, flexibility, and power in order to perfect their wrestling skills.
              • gilly chubb
                Are sumo wrestlers obese?
                8 months ago
              • No, sumo wrestlers are not considered obese. While they are larger and have more body fat than typical athletes, they have a high muscle mass-to-fat ratio and carry their weight differently than those who are obese. Sumo wrestlers undergo intense physical training to build muscle and enhance their physical performance in the sport.
                • yolanda
                  How do sumo wrestlers train?
                  9 months ago
                • Sumo wrestlers train with a variety of physical conditioning techniques that include running, weight-lifting, stretching, rope-jumping, and more. They also practice physical techniques in the dohyo (sumo ring). These techniques include pushing against each other and throwing each other. In addition, sumo wrestlers often practice specific techniques such as specific grips and throws. They also practice specific techniques to ensure that their movements remain balanced and controlled. Finally, sumo wrestlers practice their mental discipline in the form of meditation and contemplation, as well as studying sumo's rich history and traditions.
                  • laura
                    Is sumo wrestling healthy?
                    9 months ago
                  • Sumo wrestling is not generally considered to be a healthy sport. Most sumo wrestlers eat a high-calorie diet and are prone to weight gain and obesity. The sport also requires a lot of physical exertion, which can lead to muscle and joint injuries. Therefore, it is important to consult with a doctor before taking up the sport.
                    • basso
                      Do sumo wrestlers have health problems?
                      9 months ago
                    • Yes, many Sumo wrestlers do experience health problems. The intense physical and mental rigors of the sport can cause a range of issues, from muscle strain to sleep apnea to osteoarthritis. There is also the risk of high blood pressure, obesity, and other weight-related issues.
                      • samsa puikkonen
                        Do retired sumo wrestlers lose weight?
                        9 months ago
                      • Yes, retired sumo wrestlers typically lose weight. This is due to the fact that their diet is no longer as strict and they are no longer engaging in the intense physical activity that was required as an active wrestler. Even so, losing too much weight can be a health risk, and as such, some wrestlers continue to watch their diet and exercise after retirement in order to maintain a healthy weight.
                        • Mebrahtu Aatifa
                          How do sumo wrestlers stay healthy?
                          9 months ago
                        • Sumo wrestlers stay healthy by eating a balanced and nutritious diet, performing a variety of exercises to strengthen their core and improve flexibility, and following a regular sleep and rest schedule. They also abstain from drinking alcohol, smoking, and taking drugs.
                          • regina
                            Do sumo wrestlers lose weight when they retire?
                            9 months ago
                          • Yes, sumo wrestlers lose weight when they retire due to the drastic decrease in physical activity. Without the intense physical exertion of training and competing, their body fat and overall weight reduces.
                            • marmadoc goodbody
                              How healthy are sumo wrestlers?
                              10 months ago
                            • Sumo wrestlers have notoriously poor health due to their extreme weight gain. They are prone to high blood pressure, diabetes, coronary heart disease, osteoporosis, and even an increased risk of some cancers. Additionally, due to the intense nature of their workouts, they are prone to musculoskeletal pain and injuries.
                              • wilibald
                                How much does a sumo wrestler weigh?
                                10 months ago
                              • Sumo wrestlers typically weigh between 200 and 500 pounds (90 and 227 kilograms).
                                • yohannes senay
                                  How much does the average sumo wrestler weight compared to human height?
                                  11 months ago
                                • The average sumo wrestler weighs between 330 and 550 pounds, which is much heavier than the average human, who weighs between 130 and 155 pounds. The average sumo wrestler is also much taller, standing between 5'7" and 6'1" in height.
                                  • Adelinda
                                    How many calories does a sumo wrestler eat?
                                    1 year ago
                                  • Sumo wrestlers usually eat between 8,000 and 15,000 calories per day, depending on their size and activity level.
                                    • sebhat nebay
                                      How many calories do sumo wrestlers eat?
                                      1 year ago
                                    • Sumo Wrestlers can consume up to 20,000 calories a day.
                                      • wolfgang
                                        Do sumo wrestlers lose weight after retiring?
                                        1 year ago
                                      • Yes, some sumo wrestlers can lose a significant amount of weight after retiring, because they no longer must adhere to the strict dietary and physical fitness regimens that are required during their careers. They may also be less active than when they were in the ring, which can contribute to weight loss. Additionally, the mental stress associated with competing in the ring can be significantly reduced after retirement, which can also lead to a healthier lifestyle.
                                        • george
                                          How does a sumo wrestler lose weight?
                                          1 year ago
                                        • Sumo wrestlers typically need to stay within a certain weight range in order to compete. To achieve this, they often practice caloric restriction, intense exercise, and dietary changes, such as consuming protein-rich foods, avoiding junk food, and limiting carbs. Other techniques include using sauna suits or sweat suits for rapid weight loss and taking diuretics or laxatives. In extreme cases, some wrestlers have been known to induce vomiting or take diet pills.
                                          • Adelaide
                                            How do sumo wrestlers gain weight?
                                            1 year ago
                                          • Sumo wrestlers typically gain weight through a combination of eating a high-calorie diet and exercising regularly. This diet consists of mostly starchy carbohydrates like rice and yams. The exercise program used by sumo wrestlers typically includes hard running, weight training, and stretching. They also practice sumo-specific movements that involve a lot of pushing, pulling, and twisting.