Today's urban lifestyle coupled with 'work from home culture' has entwined individuals with issues like weight gain and related diseases. If you are one such individual and looking for ways to shed extra body weight, the following piece will be a great help.

Also, you have a strong inclination towards sports-related activities; the list of exercises mentioned would not seem hectic. So, let's see what we have selected for you, like the best sports for losing weight.

Choosing to indulge in sports is an efficient and ever-changing way of losing weight. Sports involve various movements at different levels of intensity that target distinct muscle groups for increased muscle tone, endurance, and fat loss. 

Moreover, engaging in regular sporting activities increases lean muscle mass, thereby enhancing body composition and the resting metabolic rate.

Apart from that, sports are also one-way people can get rid of their accumulated pressure; hence, it becomes very important for those who want to maintain a slim figure throughout their lives. Thus, inserting exercise into your daily routines will greatly empower you to lose weight effectively through sports by participating in more active games.

When one engages in sports, the main reduction occurs in subcutaneous fat under the skin and visceral fat around organs, contributing much to health risks. The variations incorporated within high-intensity exercises during playing games encourage a more even distribution of fat loss.

• Subcutaneous Fat: Reduced through sustained aerobic activities and moderate-intensity sports, aiding overall weight loss and improved body shape.
• Visceral Fat: Lowered by high-intensity sports and resistance training, which decrease fat stored around organs, reducing risks for chronic diseases.
• Intramuscular Fat: Decreased through endurance sports, enhancing muscle efficiency and improving athletic performance.

Participating in sports is a powerful and enjoyable method for losing weight due to its combination of high-intensity workouts and cardiovascular benefits. Below is a list of the top 10 sports that effectively aid in burning calories and promoting fat loss.

1. Parkour | Calories Burned Per Hour- 600-900

Parkour is a new kind of high calorie burning sport that involves various kinds of movement patterns. Here, practitioners who are called traceurs aim to move from one point to another in a complex environment without depending on any equipment. This sports exercise needs to be done in the most effective and fastest way possible.

If you are wondering what these different movement patterns are, let us tell you about them. While doing parkour, you have to get involved in jumping, running, climbing, mantling, vaulting, and rolling based on the given/chosen circumstances. It is one of the best sports for losing weight as it increases total calorie burn per minute, which helps to lose weight faster.

2. Boxing | Calories Burned Per Hour- 800

Boxing is one of those fitness trends or exercises that always remain on the top list. When you choose boxing as your weight losing sport exercise, you need to maintain a high level of athlete prowess, i.e. strength, speed, agility, hand-eye coordination. These activities are applicable both for sports purposes as well as for fitness purposes. However, you need not take a punch in return. The overall body movements in boxing help you to cut extra body weight by burning calories at a high rate. Hence, it is considered one of the best sports to lose weight. Apart from reducing body weight, boxing improves cardiovascular health, body strength and combat stress-related issues.

3. Cycling | Calories Burned Per Hour- 450-750

Cycling is often considered a good exercise option for aerobic exercises. It enables you to keep your heart rate at an optimum level with less impact on knees, ankles and other joints when compared to running or jogging. However, if you choose cycling as a weight-loss sport, you can burn a significant number of calories while pedalling (given you are running at a fast pace).

The more your body uses energy to pedal faster, the more calories you burn. However, the total number of calories burnt depends on the weight, speed and time spent cycling.

4. Racquets |Calories Burned Per Hour- 435 (Casual)/652 (Competitive)

Racquet sports, including tennis, badminton, racquetball, are vigorous exercises that demand constant and fast movement of hands and legs when the ball, shuttlecock bounces across the court or net. Tennis, badminton is usually played outdoors, and racquetball is played within an enclosed room.

All these forms of racquet sports are intense sports that burn the most calories as it involves every muscle of the body. This helps to burn calories at a great rate. Racquets is a type of cardiovascular exercise and an effective alternative to cross-training workouts. Enrol yourself in any local club where you can play racquet sports and burn calories.

5. Sprinting | Calories Burned Per Hour- 614 (155 pound person), 733 (183 pound person)

If you are willing to lose weight faster, choose sprinting as it is one of the best sports to burn fat. Sprinting makes you breathe harder continuously, which increases the amount of oxygen in the blood hence increasing heart rate and metabolism. The high amount of oxygen helps to detoxify your body.

Sprinting is a total body workout that helps to lose fat and increase metabolic rate for several days even if you are no longer involved in this exercise. This phenomenon is known as the post-exercise oxygen consumption (EPOC) effect, also known as 'afterburn'. Short sprinting allows you to improve heartbeat, blood circulation and raise body temperature, which in turn helps to reduce body weight quickly.

6. Basketball | Calories Burned Per Hour-576

Basketball is a physically demanding activity that helps to burn a lot of calories thus losing weight. When you play basketball, you have to run, jump, move in different directions, and maintain hand-eye coordination. As your entire body is involved in the game, you quickly build up sweat hence start burning calories.

Keep in mind, the number of calories burnt by playing basketball depends on several factors such as the duration of playing, intensity level, playing full court or half court etc. Find like-minded people and start playing basketball as it is one of the best sports for burning calories.

7. Soccer | Calories Burned Per Hour- 504

Individuals can play soccer to fight obesity. It is one of the best sports for burning calories. If you play soccer two or three times a week, you can shed weight significantly. As soccer involves heart and muscle in different ways, you can pick this sport for burning calories. Wondering how?

Soccer helps to build more muscle mass and burn calories as it involves slow=twitch and fast-twitch muscle fibres. It accelerates metabolism, and no matter in what position you are playing this weight-loss sports activity, i.e. offence or defence, the running and agile movements will help you cut extra body weight.

8. Martial Arts |Calories Burned Per Hour- 475-575

If you want to try something new and the best sport to lose belly fat, martial arts can be an ideal choice. There are several martial arts forms available, such as Karate, Kung Fu etc. Those willing to perform full-body workouts can select Karate. This sport exercise involves kicks, punches, strikes and works on core muscles magnificently. On the other hand, if you are willing to maintain a good physique as well as lose weight, Kung Fu is the right choice for you. In this form of martial arts, which involves kicking, jumping and striking, you can improve leg muscle and shed an extra ton of weight.

9. Swimming | Calories Burned Per Hour- 400

Swimming is one of the best sports to lose belly fat fast. Individuals can burn more calories when they run faster and cover more distance. Also, the rate of fat loss depends on the strokes chosen. Suppose, if you choose breaststroke over freestyle, you have to swim for a long duration. Thus, you can be more consistent and burn more calories.

Apart from the weight loss benefits, individuals can improve muscle strength, posture and flexibility as every single muscle in the body, including neck, toe muscles, the face, is involved. Further, they can get the cardiovascular benefits of aerobic exercises without impacting joints. Join swimming courses and reduce belly fat quickly.

10. Gymnastics | Calories Burned Per Hour- 288

Browsing the internet with what sports burn the most calories? Gymnastics is the ideal answer. This sport requires a huge amount of energy and fitness coordination, flexibility, agility. Here, weight loss depends on the number of days performing it. You can lose weight by doing 15 minutes of gymnastics every day.

By performing gymnastics, you can improve muscle tone, increase muscle mass and can maintain a good body shape.

If you perform some of the above-mentioned lists of best sports to lose weight combine it with a healthy, balanced diet, you can shed extra body weight faster and ward off obesity-related issues.

Engaging in these sports offers not just weight loss benefits but also enhances overall health and fitness:

Improved Cardiovascular Health

Sports such as cycling and swimming elevate heart rate and improve cardiovascular endurance. This burns calories during the activity and boosts metabolism for continued fat burning throughout the day. Regular sports exercise reduces the risk of heart disease and strengthens the heart muscle, supporting long-term weight management.

Enhanced Metabolism

High-intensity sports like sprinting and boxing are particularly effective for weight loss as they stimulate the metabolic rate significantly. This leads to increased calorie expenditure during and after exercise, known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC). This means you continue burning calories at a higher rate even after you've finished your workout, aiding in fat loss over time.

Muscle Tone and Strength

Racquet sports (tennis, badminton) and martial arts (karate, kung fu) involve repetitive movements and resistance training, which help build lean muscle mass. Increased muscle mass boosts metabolism as muscles burn more calories than fat, even at rest. This not only enhances physical appearance but also improves overall strength and endurance, making everyday tasks easier and more efficient.

Stress Reduction

Engaging in activities like basketball and soccer promotes the release of endorphins, neurotransmitters that help alleviate stress and improve mood. Stress and anxiety can contribute to weight gain and hinder weight loss efforts.

Increased Motivation

Participating in gymnastics or parkour provides mental stimulation and challenges that keep individuals motivated and engaged in their fitness journey. These sports require focus, discipline, and perseverance, fostering a positive mindset towards achieving fitness goals. The various movements and skills involved in these activities also keep workouts interesting and enjoyable, reducing the likelihood of boredom and maintaining enthusiasm for exercise.

When aiming to optimise weight loss through sports, the timing of your workout can make a significant difference:

• Morning: Exercising in the morning can jumpstart your metabolism, leading to more calories burned throughout the day. It also helps establish a consistent routine and may suppress appetite, aiding in weight management goals.
• Afternoon: Body temperature tends to be higher in the afternoon, which can improve muscle function and flexibility. This is an ideal time for high-intensity workouts like cardio or strength training, which maximise calorie expenditure and fat burning.
• Evening: While evening exercise can also contribute to weight loss, it is important to avoid vigorous activities too close to bedtime as they may disrupt sleep. However, moderate-intensity exercises such as yoga or brisk walking can help relax the body and mind, promoting better sleep quality and supporting weight loss efforts.

To maximise the effectiveness of sports for weight loss, it's essential to avoid common pitfalls that can hinder progress:

• Inconsistent Exercise: Skipping workouts or irregular exercise routines can impede weight loss efforts and slow down progress.
• Poor Nutrition: Neglecting a balanced diet rich in nutrients can counteract the calorie-burning benefits of sports and lead to minimal results.
• Overtraining: Excessive exercise without adequate rest can lead to burnout injury and hinder weight loss goals.
• Unrealistic Expectations: Setting unrealistic goals or expecting immediate results can lead to disappointment and frustration, undermining long-term motivation.
• Sedentary Lifestyle: Engaging in sports alone isn't enough; avoiding prolonged periods of inactivity outside of exercise sessions is crucial for overall health and weight management.
• Ignoring Hydration: Dehydration can negatively impact performance and metabolism, hindering weight loss progress.

To maximise the effectiveness of sports exercises for weight loss, follow these techniques:

• Interval Training: Alternate between high-intensity bursts and periods of rest to boost metabolism and burn more calories.
• Progressive Overload: Gradually increase intensity or duration to challenge your body and avoid plateauing continuously.
• Proper Form: Maintain correct posture and technique to prevent injuries and ensure effective muscle engagement.
• Cross-Training: Incorporate different sports to target various muscle groups and prevent boredom.
• Consistency: Stick to a regular exercise schedule to achieve long-term weight loss goals and maintain fitness levels.

Incorporating sports into your workout regimen can accelerate weight loss by adding variety, intensity, and enjoyment to your exercise routine.

• Set Realistic Goals: Determine specific weight loss targets and choose sports that align with your fitness goals.
• Schedule Regular Sessions: Allocate weekly dedicated time for sports activities to ensure consistency and progress.
• Mix Different Sports: Combine high-intensity sports like sprinting with endurance-based activities such as cycling for balanced workouts.
• Include Strength Training: Supplement sports with resistance exercises to build muscle mass, boost metabolism, and burn fat.
• Monitor Progress: Track performance metrics like calories burned and body measurements to gauge effectiveness.
• Stay Hydrated and Eat Well: Maintain proper hydration and a balanced diet to support energy levels and recovery.

Incorporating sports into your fitness routine effectively promotes weight loss and improves overall health. High-intensity and endurance sports also boost calorie burning, muscle tone, and cardiovascular fitness. By selecting these enjoyable exercises that fit your lifestyle, you can sustainably achieve your weight loss goals while enhancing both physical and mental well-being.