Sumo wrestlers, renowned for their immense size, face unique challenges when it comes to weight management, particularly after retirement. Their lifestyle, meticulously designed to promote weight gain for competitive advantage, requires a drastic shift upon retirement to mitigate serious health risks. This article delves into the complexities of weight loss for retired sumo wrestlers, exploring the methods they employ, the health risks they face, and the scientific rationale behind their unusual physiology.
The Sumo Wrestler's Lifestyle: A Recipe for Weight Gain
To understand the weight loss challenges faced by retired sumo wrestlers, it's crucial to first understand how they gain weight in the first place. According to Saginaw Township Chiropractor Dr. Daniel Kehres, individuals aiming to lose weight can glean insights by observing and then reversing the practices of sumo wrestlers. The typical sumo wrestler's daily routine is a masterclass in weight gain.
Skipping Breakfast
Sumo wrestlers often skip breakfast. According to the Takasago Sumo Stable, a sumo training facility in Japan, this practice is intended to put their body into starvation mode, causing it to hold tightly to fat.
High-Calorie Lunch and Nap
After skipping breakfast, sumo wrestlers consume a large lunch accompanied by a high-calorie beverage like soda, juice, or beer. Drinking a high-calorie beverage increases the amount of calories they consume during the meal. Following lunch, they take a nap and minimize physical activity to conserve energy and reduce calorie expenditure. Movement will burn calories, which is not something sumo wrestlers want to do.
Large Dinner and Low Metabolism
Sumo wrestlers refrain from snacking between lunch and dinner. They will not eat until dinnertime, when they will have a second and final meal of the day. This helps keep their metabolism low.
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The Paradox of Sumo Fat: Subcutaneous vs. Visceral
While the sumo wrestler's lifestyle may seem unhealthy, CT scans reveal that sumo wrestlers don't have much visceral fat at all. Instead, they store most of their fat right underneath the skin. Normally, people with obesity store a portion of their extra fat deep inside the abdomen, where it wraps around the pancreas, liver, and other vital organs. We call this visceral fat.
Scientists believe that the intense exercise regimen of sumo wrestlers may prevent the buildup of visceral fat. Studies show that intense exercise may prevent the buildup of visceral fat. This is linked to the hormone adiponectin, which is increased by exercise. Sumo wrestlers get a lot of exercise, and can last for up to five hours straight, and it's nothing like what you'd expect to find at your typical group fitness class. For example, during an exercise called butsukari-geiko, wrestlers take turns repeatedly hitting and pushing each other until they collapse to the floor from exhaustion.
The Health Risks of Retirement: A Need for Change
The benefits of intense exercise stop as soon as the exercise stops. When sumo wrestlers retire, they have to seriously cut calories or they become at risk for cardiovascular disease. Upon retirement, the cessation of intense training coupled with a continued high-calorie diet poses significant health risks. Retired sumo wrestlers who fail to lose weight often struggle with chronic health problems such as high blood pressure, type 2 diabetes, and are vulnerable to heart attacks and liver problems. That might explain why retired wrestlers reportedly die an estimated 10 years younger than the average Japanese citizen. It becomes crucial for retired wrestlers to adopt effective weight loss strategies to mitigate these risks.
Weight Loss Strategies for Retired Sumo Wrestlers
The transition from a weight-gaining to a weight-loss lifestyle requires a multifaceted approach. A return to a normal lifestyle means a return to a normal weight - no easy feat when you’ve been trained to gain weight. Here are some key strategies:
Caloric Restriction
The most fundamental aspect of weight loss is reducing calorie intake. Retired sumo wrestlers need to drastically cut calories to create a calorie deficit, forcing the body to utilize stored fat for energy. While the thought of eating 7,000 calories a day might be appealing, you probably shouldn't.
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Dietary Adjustments
Shifting the focus to nutrient-dense foods is essential. This involves:
- Increasing Protein Intake: Protein helps preserve muscle mass during weight loss and promotes satiety.
- Prioritizing Complex Carbohydrates: Replacing simple sugars and processed foods with whole grains, fruits, and vegetables provides sustained energy and fiber.
- Limiting Unhealthy Fats: Reducing the intake of saturated and trans fats is crucial for cardiovascular health.
- Hydration: Drinking plenty of water helps with satiety and supports metabolic processes.
Gradual Increase in Physical Activity
While retired sumo wrestlers may no longer engage in the same level of intense training, incorporating regular physical activity is vital. This could include:
- Cardiovascular Exercise: Activities like walking, swimming, or cycling help burn calories and improve cardiovascular health.
- Strength Training: Maintaining muscle mass helps boost metabolism and improve overall body composition.
- Flexibility and Mobility Exercises: Stretching and yoga can improve flexibility and reduce the risk of injury.
Lifestyle Modifications
Beyond diet and exercise, several lifestyle changes can support weight loss:
- Regular Sleep: Adequate sleep is essential for regulating hormones that control appetite and metabolism.
- Stress Management: Chronic stress can lead to increased cortisol levels, which can promote fat storage. Techniques like meditation, yoga, or spending time in nature can help manage stress.
- Mindful Eating: Paying attention to hunger and fullness cues can prevent overeating.
Professional Guidance
Seeking guidance from healthcare professionals, such as doctors, registered dietitians, and certified personal trainers, is highly recommended. They can provide personalized advice, monitor progress, and address any underlying health concerns.
Case Study: A Retired Yokozuna
The journey of a retired yokozuna (sumo grand champion) perfectly illustrates the challenges and triumphs of weight loss after a sumo career. Sumo wrestling is by no means an easy sport, and perhaps hardest of all is afterwards, when a wrestler decides to retire. This case study highlights the difficulties faced when transitioning to a normal lifestyle, which includes achieving a normal weight after years of training to gain weight. It underscores the importance of adopting a sustainable weight loss strategy to mitigate the health risks associated with rapid weight gain and subsequent inactivity.
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