Think pickleball is just a fun game? Think again! This dynamic sport is also a fantastic workout that can help you shed those extra pounds. Ready to find out how much?
Let’s dive into how pickleball can transform your weight loss journey, complete with inspiring real-life success stories.
The Calorie-Burning Power of Pickleball
Pickleball can burn a surprising amount of calories. On average, a person weighing 160 pounds can burn around 250 calories in just 30 minutes of play. That means in a two-hour session, you could burn about 1,000 calories!
The actual number varies based on factors like your weight, intensity of play, and skill level. One player shared, “According to my Apple Watch, I burn roughly 500 calories every time we play for a couple of hours.”
How Much Pickleball Every Week for Weight Loss?
Consistency is key when it comes to losing weight with pickleball. Consider this: One player said, “I play several times a week for a few hours each session and have lost around twenty pounds over the past year.” Another shared, “Since October, I’ve lost 40 pounds by playing 2-4 times a week for 2-3 hours each time.”
In a two-hour session, you could burn about 1,000 calories.
Recommended Play Frequency for Weight Loss by Age Group
- Younger than 50: Play 4-5 times a week for at least 1-2 hours per session.
- Over 50: Aim for 3-4 times a week for about 1-2 hours per session.
- Over 70: Play 2-3 times a week for 1-1.5 hours per session, focusing on doubles to reduce impact.
For the best results, mix up your play with singles and doubles matches, and don’t be afraid to ramp up the intensity. And remember, every game counts! Even a quick 30-minute session can make a difference when you play consistently.
Be sure to also check out our article on how much pickleball you should be playing each week.
Can You Lose Weight Just Playing Pickleball and Not Dieting?
Let’s be real: while exercise is essential, weight loss ultimately comes down to burning more calories than you consume. But if you’re eating more than you burn, you won’t see a change.” It’s a simple equation—burn more than you eat, and the pounds will start to drop.
That said, many players have found that just playing pickleball alone can still make a big difference. One player shared, “I didn’t alter my diet at all; I just played pickleball 2-4 times a week and ended up losing 25 pounds.”
How Much Difference Does Dieting Make?
But what happens when you combine pickleball with healthier eating habits? The results can be even more impressive.
One player shared, “Since October, I’ve dropped 40 pounds by playing pickleball 2-4 times a week for 2-3 hours each session, and I also tweaked my diet a bit by focusing more on protein.”
Simple Dietary Tips to Complement Pickleball
- Eat More Protein: Helps with muscle repair and keeps you feeling full longer.
- Cut Out Sugary Drinks: These are empty calories that can quickly add up.
- Snack Wisely: Choose healthy snacks like fruits, nuts, and yogurt over chips and cookies.
- Stay Hydrated: Water is key to staying energized and playing your best.
True Stories of Weight Loss Through Pickleball
On average, people playing pickleball regularly can expect to lose anywhere from 10 to 40 pounds over several months, depending on their frequency and intensity of play, as well as any accompanying dietary changes. These real-life stories highlight just how effective and enjoyable pickleball can be for weight loss:
- “I’ve dropped 40 pounds in 9 months, going from 235 to 194.”
- “Since starting pickleball in 2018, I’ve shed 100 pounds. The sport really motivated me to adopt healthier lifestyle habits.”
- “Playing pickleball 3-4 times a week helped me shed 20 pounds.”
- “I’ve been playing daily for 3-4 hours and have dropped 20 pounds in the past five months.”
- “In the first three months of playing in the Texas heat, I lost 15 pounds and have managed to keep it off.”
- “Since I started playing pickleball twice a week for 2 hours each session, I’ve lost 10 pounds over the past six months. My blood pressure is now the best it’s been in decades.
Swing Into Shape
Pickleball isn’t just a game; it’s your new secret weapon for looking great, boosting your stamina, and shedding those extra pounds. No matter your current weight, you should feel comfortable on the court. Play regularly, tweak your diet a little, and you’ll start seeing some pretty awesome results.
Soon, you’ll be rocking those shorts, feeling stronger, and discovering muscles you didn’t even know you had.
