UFC lightweight contender Paddy Pimblett is known for his miraculous weight cuts. Before his high-stakes fight against Michael Chandler at UFC 314, Pimblett documented his drop from 190 pounds to 156 pounds.
Despite looking nowhere near the weight limit for the lightweight division in his leisure time, Pimblett always finds a way to beat the scale. He showed how an MMA fighter can achieve rapid body composition goals using calorie restriction, functional training, and water manipulation.
A tough weight cut didn’t affect Pimblett’s performance in the octagon. In the third round against Chandler, a former three-time Bellator champion, Pimblett emerged victorious via TKO following a barrage of punches and elbows from mount.
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A Breakdown of Paddy Pimblett’s Drastic Weight Cut
Pimblett’s weight cuts aren’t too different from how a bodybuilder approaches contest preparation. As supported by research, adjusting carbohydrate, protein, and fat intake is critical for weight loss. (1)
I have to get dialed in. I can’t just have the same food as everyone else.
—Paddy Pimblett
Pimlett followed a strict 2,000-calorie diet in the seven weeks leading up to the fight. Maintaining this range of calories isn’t overly steep, and proper adherence sets a strong foundation for quickly reducing body fat.
Calorie deficits can significantly reduce visceral and subcutaneous fat storage, making it an efficient strategy for Pimblett’s weight cut. (2)(3) Pimblett ate nutrient-dense foods like broccoli, sweet potatoes, and sausage to sustain his energy levels.
Water loading and salt reduction also factored into Pimblett’s successful cut.
After taking in large amounts of water, fighters introduce a sudden reduction, which allows the body to continue secreting water even though less is consumed. As a result, they experience a decrease in water weight. (4)
Limiting salt amplifies this weight loss method since the body becomes less efficient at holding onto water. (5)
Pimblett leveraged three-and-a-half-mile runs and sparring sessions for fat loss throughout his fight camp. High-intensity aerobic activity burns substantial calories and can lead to a leaner physique, contributing to his effective cut. (6)
People will never understand what it’s like to do a weight cut. Do one and we’ll see how much you want to be a fighter.
—Paddy Pimblett
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References
- Lindqvist C, Holmer M, Hagström H, et al. Macronutrient composition and its effect on body composition changes during weight loss therapy in patients with non-alcoholic fatty liver disease: Secondary analysis of a randomized controlled trial. Nutrition. 2023;110:111982. doi:10.1016/j.nut.2023.111982 https://pubmed.ncbi.nlm.nih.gov/36940624/
- Li Y, Bujo H, Takahashi K, et al. Visceral fat: higher responsiveness of fat mass and gene expression to calorie restriction than subcutaneous fat. Exp Biol Med (Maywood). 2003;228(10):1118-1123. doi:10.1177/153537020322801004 https://pubmed.ncbi.nlm.nih.gov/14610249/
- Chaston TB, Dixon JB. Factors associated with percent change in visceral versus subcutaneous abdominal fat during weight loss: findings from a systematic review. Int J Obes (Lond). 2008;32(4):619-628. doi:10.1038/sj.ijo.0803761 https://pubmed.ncbi.nlm.nih.gov/18180786/
- Barley OR, Harms CA. Rapid Weight Loss Across Combat Sports and the Relationships Between Methods and Magnitude. Transl Sports Med. 2025;2025:2946317. Published 2025 Mar 26. doi:10.1155/tsm2/2946317 https://pubmed.ncbi.nlm.nih.gov/40177332/
- Kang HJ, Jun DW, Lee SM, Jang EC, Cho YK. Low salt and low calorie diet does not reduce more body fat than same calorie diet: a randomized controlled study. Oncotarget. 2018;9(9):8521-8530. Published 2018 Jan 4. doi:10.18632/oncotarget.23959 https://pubmed.ncbi.nlm.nih.gov/29492213/
- Khodadadi F, Bagheri R, Negaresh R, Moradi S, Nordvall M, Camera DM, Wong A, Suzuki K. The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Clin Med. 2023 Mar 15;12(6):2291. doi: 10.3390/jcm12062291. PMID: 36983289; PMCID: PMC10054577. https://pmc.ncbi.nlm.nih.gov/articles/PMC10054577/
Featured image: @theufcbaddy on Instagram
