Body Fat Control and Making Weight

Choose a body fat/weight that keeps you healthy in the long term.
Choose a balanced diet, emphasising a low-modest fat intake.
Eat a little less energy (kilojoules/calories) than you burn in training or competition to achieve a slight calorie deficit, and therefore a healthy weight (or body fat) loss. Don't crash diet.
Learn how to handle eating out socially and include treats. You should not become obsessed about, or even frightened of, the occasional splurge.
Have a training program that complements your weight (fat) loss strategies. If you need to make a specific competition weight, heavy weight training may need to be reduced or balanced with aerobic training.
Be wary of times when weight (fat) levels may fluctuate more, for example 'off season' or injury. Monitor these changes and adjust your dietary intake and training to suit.
Gradually reduce weight (not more than 0.5-1.0 kg per week) or 2-5 mm of fat each week if using skinfold (the pinch test) measurements.
Train not more than 2.0 kg away from your optimal competition weight.
Seek professional advice from a sports dietitian on dietary requirements for your sport, or whether a weight category or body fat level is realistic for your physique.