When most people think about soccer, their minds jump to the excitement of the game, the roar of the crowd, and the camaraderie that comes with it. Soccer do offers much more than just the thrills it’s also a good effect when it comes to health benefits, particularly weight loss.
If you have ever struggled with shedding a few pounds or maintaining a healthy lifestyle, you might be surprised to learn just how transformative playing soccer can be.
Well, let’s not talk much and get into details
Why Soccer is Perfect for Weight Loss
Is soccer good for weight loss?
The short answer is absolutely! Soccer is an exceptional activity for burning fat, building muscle, and improving cardiovascular health—all of which contribute to weight loss. Here’s why:
Burns a Ton of Calories
The game is not just about running around for 90 minutes. It involves sprinting, jogging, walking, and explosive movements like jumping and tackling.
This dynamic mix forces your body to constantly switch between its aerobic (steady energy) and anaerobic (short bursts of energy) systems, torching calories in the process.
- During a 90-minute game, the average player can burn between 1,500 to 2,000 calories. For professionals, this number can soar to around 3,400 calories. That’s comparable to running a marathon.
Engages More Muscle Fibers
Soccer uses both slow-twitch and fast-twitch muscle fibers, unlike jogging, which majorly focuses on slow-twitch fibers.
Fast-twitch fibers are responsible for power and speed, and engaging them not only burns more calories but also builds lean muscle. This, in turn, helps boost your metabolism long after the game is over.
Builds and Maintains Muscle Mass
Muscle is a calorie-burning self-starter, and playing the beautiful games helps you build and maintain it. From your legs to your core and even your upper body, soccer engages almost every muscle group, making it a full-body workout.
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How Much Weight Can You Lose Playing Soccer?
If you’re playing soccer two to three times a week and maintaining a healthy diet, you could lose up to six pounds over 12 weeks.
That’s just the start. Regular soccer sessions not only torch fat but also help maintain muscle mass, giving you that lean, athletic look.
- Casual Players: Training or playing soccer two to three times a week can help you lose up to 6 pounds in 12 weeks.
- Professional Players: Intense training sessions combined with matches mean professionals can lose even more, though they focus on maintaining weight rather than losing too much to avoid performance dips.
It’s also worth noting that in hot or humid conditions, players can lose 7-8 pounds of water weight due to dehydration.
While this is not fat loss, rehydrating after a match quickly restores this lost weight.
Soccer vs. Jogging: Which Burns More Fat?
If you’ve ever wondered whether jogging or soccer is the better weight-loss tool, science has the answer. A 2007 Danish study compared the two and found soccer to be the clear winner.
The researchers followed amateur soccer players, joggers, and a control group over a three-month period, analyzing changes in fat percentage, muscle mass, blood pressure, and fitness levels..
Here’s what they found:
- Soccer players lost 3.5 kilos of fat and gained 2 kilos of muscle.
- Joggers lost only 2 kilos of fat and didn’t gain any muscle.
The reason is that soccer is a mix of high-intensity sprints, jumps, and lateral movements that keeps your heart rate elevated and engages more muscle fibers.
Jogging, on the other hand, is steady and moderate, so it doesn’t challenge your body in the same way.
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Is Soccer Better Than Basketball For Losing Weight?
While no specific studies compare soccer directly to basketball for weight loss, both sports share similarities.
Both involve running, jumping, quick changes of direction, and short bursts of energy.
Ultimately, the best sport for weight loss is the one you enjoy the most and will stick with consistently.
How Much Do Footballers Weigh?
When it comes to footballers, there is no one-size-fits-all answer for ideal weight, but there is a general guideline. For male players, the target weight is around 106 pounds (48 kg) for the first 5 feet (1.52 meters) of height.
From there, you add roughly 6 pounds (2.7 kg) for every additional inch (2.5 cm).
For example, a player who stands 5 feet 10 inches tall would ideally weigh somewhere between 150 and 182 pounds. Of course, this range can vary by 10% in either direction, depending on the player’s build—whether they’re naturally more muscular or leaner.
Recently, professional footballers have become much more disciplined about their diets and fitness regimens. Gone are the days when players would show up to pre-season training carrying an extra 15 or 20 pounds from an indulgent summer break.
Today, most players maintain their weight year-round, knowing that staying in peak condition is essential for top-level performance
What Is The Best Diet For A Soccer Player?
The recommended intake of calories for a soccer player is 22 – 24 calories per pound of weight, which equates to be between 3,500 and 4,5000 calories a day for the average player.
There are three main sources of calories – proteins, carbohydrates, and fats – and there is a long list of what foods should be selected from each type, and others which should be avoided.
1. Proteins
Proteins are very important for muscle repair and recovery. So you should always aim for:
- Lean meats like chicken and turkey.
- Fish, especially tuna and salmon.
- Eggs, a budget-friendly protein powerhouse.
2. Carbohydrates
Carbs are your primary energy source for all those sprints and jumps.
- Vegetables and fruits for fiber and nutrients.
- White rice to replenish glycogen stores post-game.
3. Fats
Healthy fats support endurance and overall performance.
- Avocados and nuts for monounsaturated fats.
- Salmon and fish oil for Omega-3s.
- Saturated fats in moderation, as they can be a dense energy source for athletes.
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Why Do Soccer Players Gain Weight After Retiring?
It boils down to simple math: they burn fewer calories than they consume. Without the rigorous training schedules, it’s easy for the balance to tip toward weight gain.
Players like Wayne Rooney, Sami Nasri and Ronaldo are examples of how quickly weight can creep up post-career. But don’t let this deter you, staying active and eating mindfully can help maintain a healthy weight even after hanging up your boots.
Health Benefits of Soccer
Beyond weight loss, soccer offers a treasure trove of health perks
- Heart Health: Running an average of 5–6 miles per game improves cardiovascular fitness and reduces the risk of heart disease.
- Stronger Bones: Regular physical activity like soccer boosts bone density, lowering the risk of osteoporosis.
- Enhanced Endurance: The mix of sprints and steady jogging helps improve stamina over time.
- Better Reflexes: Quick decision-making and reactions on the field sharpen your reflexes.
- Mental Benefits: Soccer isn’t just good for your body—it’s great for your mind. Playing improves confidence, reduces anxiety, and provides a fantastic outlet for stress relief.
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Tips for Beginners
If you’re new to soccer, don’t worry—you don’t have to be a pro to enjoy its benefits. Here are some tips to help you get started:
- Invest in Good Gear
A quality pair of soccer cleats with reliable grip can make a world of difference. They’ll help you stay comfortable and perform at your best. - Start Slow
If you’re not used to high-intensity activity, ease into it. Start with short sessions and gradually increase the intensity. - Stay Consistent
Like any fitness routine, consistency is key. Aim for two to three sessions a week to see noticeable results.
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