What sport should I choose? I want to lose weight.

If you do it this way, it really burns fat

What sport should I choose? I want to lose weight. This is a common question among those looking to change their lifestyle. Regular exercise is essential for achieving and maintaining health and well-being, and it is also known to burn fat. You’ve probably heard this record worn out by now. But have you started exercising yet? And if so, how long have you been doing it? Is there a regular sport in your life, or are you still just planning? If the latter, then this article is for you. I will help you find the form of exercise that really contributes to weight loss. Discover a form of exercise that not only motivates you, but also brings you joy! I’ll draw on practical examples from my favorite sport, squash.

What does sport mean to me?

I used to view exercise as something I had to do to burn off excess calories. That changed after I found my favorite sport. I no longer exercise to lose weight, but because I love the feeling that physical activity gives me. Now it’s like sleeping for me. I simply need it to be mentally and physically healthy.

Me and squash

I play squash 2-3 times a week. It’s a “give it your all” type of workout that makes me sweat. I burn about 600 calories in an hour. That’s enough that I can easily add a full meal to my diet and still not consume 600 calories. So the calorie-burning effect is clear. It’s also perfect for relieving stress. Hitting the little black rubber ball against the wall and hearing it bounce off is like someone angrily crashing cars together for me. (In the designated area, of course.)

You have to pay attention on the court; it’s a strategic game. It’s impossible for me to think about anything other than the game. And that in itself is relaxing, because I’m focusing on just one thing: physical exercise. I should note that this has not been the case for me with other sports. For example, when I went running or to the gym, I would easily put together another blog post in my head on the treadmill. So squash requires attention and makes you sweat, consumes energy, calms you down, and keeps you in shape. Do you need more than that? Yes. Happiness and health.

The effects of exercise on health

Regular exercise can do wonders for your health. It can improve your overall condition and reduce the risk of heart disease, diabetes, and other chronic illnesses. You’ll sleep better. You’ll find it easier to remember things. You’ll become more creative. Your self-confidence will grow and your mood will improve. These are the main benefits that are usually mentioned. Overall, we can say that exercise improves your quality of life.

And, of course, it makes your body fit!

The ideal sport for us reduces depression and increases the production of endorphins, the happiness hormone, in our bodies. So it’s a great alternative to chocolate.

The effect of exercise on weight loss

Many people claim that weight loss depends 70% on diet and 30% on exercise.

Proper nutrition is the most important factor in weight loss. It determines 70% of how quickly fat deposits disappear.

This Lifestyle Change Package will help you develop a healthy diet.

If it’s only 30%, why is exercise still important?

Exercise can help you burn fat, get rid of fat deposits faster, and improve your figure. This is especially true if you decide to do weight training.

You may think that exercise always has a calorie-burning effect. That may be true, but it’s not that simple. If you think about it, exercise improves your appetite. An exhausting hike in the mountains, for example, will result in you eating a large meal afterwards. So don’t equate exercise with weight loss. Exercise increases your appetite, but it also burns calories. If you don’t replace all the calories you’ve burned, i.e., if you don’t eat a high-calorie meal afterwards, then you may lose weight.

However, exercise has many beneficial effects beyond weight loss that may appeal to you. Sports generally improve posture and make you toned and muscular. Overall, they help you look better physically, and you don’t necessarily have to lose weight to achieve this; it’s just a desirable side effect.

The effect of exercise on mental health

Beyond physical beauty, however, there is another thing: spiritual beauty and mental health.

“Sport is not about being skinny or bouncing around like a rubber ball. It’s not even about being exceptionally good at your chosen sport, but about many other, far more important things – physical and mental health, a sense of achievement, socialization, and stress reduction.”

Bella Mackie

I agree with the above. However, I would also add that regular exercise has this effect. Choose a form of exercise that you enjoy. This way, you are more likely to exercise regularly. Below are some tips on how to choose a sport you will enjoy.

How to choose a sport you will enjoy?

1. Set your goal!

First, it is important to clarify that there is no single “right” sport. Everyone is different, and what one person enjoys may not necessarily be enjoyable for another. The first step is to understand your own goals and preferences. Ask yourself the following questions:

1. Do I want to strengthen my muscles?
2. Do I just want to have fun and relieve stress?
3. Do I want to exercise to lose weight?

Could all three be true?

Decide what you want to achieve with sport! Do you want to improve your endurance, build muscle, lose weight, or just have fun? Setting goals will help you choose the right form of exercise. For me, for example, my primary goals were to lose weight and relieve stress. That’s why I chose squash.

2. Get to know your own physical condition and abilities!

You need to take into account your health, age, and any previous injuries. If you are unsure, consult a doctor or trainer.

If you are significantly overweight, be careful when choosing a sport! Do not overexert yourself! It is best to consult a professional beforehand to find out which sport would be best for you.

It’s a great idea to try out different sports. However, don’t force yourself to play ball games if you know that you weren’t the top scorer at school. I don’t think you’ll enjoy it very much. Think about which sports you’ve been good at so far and try to choose from those.

For example, I was great at ball games. As a child, I loved badminton, but I was pretty bad at volleyball. As an adult, I wanted to try squash at all costs. I realized that I really enjoy these racket sports. As soon as I tried it, it was love at first swing. 🙂

3. Consider your interests!

Choose a sport that you are genuinely interested in and enjoy doing. Just because your girlfriend loves spinning, it doesn’t mean it’s the best choice for you. If you find something boring or obligatory, you may easily give up. For me, for example, music and dance movements are like that. I don’t think Zumba is for me. (Actually, I only tried it once, but even then I couldn’t wait for it to end.)

4. Try several different ones!

Don’t be afraid to try different sports. Your first choice may not necessarily be the most suitable. Try swimming, running, cycling, tennis, yoga, or any other sport that interests you. With the help of online videos and trainers, you can easily try out different workouts at home.

I’ve never been into lifting weights at the gym. However, I love lifting weights and doing bodyweight exercises at home. I just grab my dumbbells, put on some motivating, upbeat music, and get started. I know that some people are more motivated to work out at the gym. Especially if they can socialize there as well.

Variety helps you find the type of exercise you can really fall in love with.

If you feel like it, try squash!

5. Find partners!

Community can also be key. Find people who share your interests and join them for workouts. Exercising together is motivating and fun.

At the same time, in some sports it is also important to find partners who are at the same or higher level than you. Just imagine how boring it is to play squash when you have to pick the ball up off the floor because your opponent couldn’t hit it! Well, it’s not very exciting!

6. Plan ahead!

It is important to consider your schedule and lifestyle. If you don’t have much time for exercise, choose a sport that you can easily fit into your daily routine. A busy friend of mine used to get up early in the morning and do abdominal exercises for 30 minutes. After showering and eating breakfast, she was at work by 8 a.m. It must have been very difficult for her to get up so early, but she had enviable abs.

Can you exercise in the morning or in the evening? Before or after work? Or are your weekends free? How much time can you devote to it? How many times a week can you go?

Regularity is extremely important in sports. Plan ahead how many days a week you can exercise. If you choose squash, you have to take into account the fact that you first have to coordinate the time with your partner. Once you have the time, you have to book the court in advance. With squash, you can’t just show up and play. Afternoon slots are usually fully booked everywhere. That’s why you need to plan well in advance.

7. Educate yourself!

First, learn the basics and techniques of the sport. Ask professional coaches for help or take beginner courses. It is critically important to have a desire to improve, not only at the beginning, but throughout. Want to be better than you were yesterday! Even if it’s just for fun, give it your all! “Work hard, play hard!” 🙂

Summary

I hope these tips will help you navigate the maze of choosing a sport. Remember that sport should be enjoyable, so that it becomes a regular part of your routine and contributes to weight loss. Take your time and experiment until you find the sport that really suits you! If you don’t like something, don’t force yourself, try something else. Choose something that you will actually do regularly! Find some friends to join you, build a community of fellow athletes if that’s what you want, or do it alone. Enjoy becoming healthier and happier every day! Because exercise not only strengthens your body, but also your soul.