Does football help you lose weight?
Football, the king of sports in many countries, is a great way to stay in shape. Beyond competition and fun, it offers considerable benefits for our health. What about its impact on our weight? Answer from Dr. Emmanuel Orhant, medical director of the French Football Federation (FFF).
Football is often presented as a physical activity that is beneficial for our health . It is also very useful for burning calories and improving our general physical condition . But to what extent does it really promote weight loss? We take stock with Dr. Emmanuel Orhant, medical director of the French Football Federation (FFF).
Football, a very complete team sport!
Football is often considered THE most popular team sport in the world, and for good reason. In detail…
- Football involves running around a field for 90 minutes (or more, depending on extra time), which greatly improves endurance and cardiovascular fitness . Players perform runs of varying intensities, from walking to fast running, which puts a continuous strain on the heart and lungs.
- The leg muscles (quadriceps, hamstrings, calves) are heavily used when running, shooting, jumping, and changing direction. The core muscles (abdominals, lower back muscles) and upper body muscles (shoulders, arms) are also used to maintain balance, pass, and protect the ball.
- Football requires great agility and perfect coordination between the eyes and feet to dribble, pass and shoot accurately. Quick changes in direction and speed improve motor coordination.
- Short, explosive sprints are common in football, engaging fast-twitch muscle fibers and improving players’ speed and power .
- Players must maintain their balance when running with the ball, jumping to head a ball or taking on opponents. Proprioception ( awareness of the body’s position in space) is constantly being used.
- The twisting, rotating and stretching movements required to pass and shoot improve joint and muscle flexibility .
- Football teaches players to manage fatigue and recover quickly between intense actions, which builds their overall endurance and ability to continue performing under pressure.
In short, football is a sport that requires almost all aspects of our physical condition: endurance, strength, agility, speed, balance and flexibility. A combination that makes it a complete physical activity that is beneficial for our health!
A sport suitable for overweight or obese people?
“Football is a sport suitable for everyone , regardless of age, body shape, physical condition or playing experience. People who are overweight or obese can definitely play it, but they will be more likely to get tired and they must be particularly careful about joint injuries,” emphasizes Dr. Orhant.
Does Football Really Help You Lose Weight?
“Football is an accessible and extremely physical sport. You can start it with the goal of losing weight , but you shouldn’t expect miracles on the scale after a week,” replies Dr. Orhant. Football can indeed promote weight loss, and this for several reasons:
High calorie expenditure
As noted above, soccer is a very intense sport that promotes calorie expenditure. Why? Players cover several miles per game and alternate between walking, running, and fast sprints. Depending on their weight, the intensity, and the duration of the game, they can burn between 500 and 1,000 calories per hour. “This energy expenditure is essential to create a calorie deficit , which is essential for weight loss,” says Dr. Orhant.
Increased muscle mass
Regular football practice helps develop muscle mass , particularly the muscles of the arms, legs, calves, back and trunk. “However, increasing muscle mass increases our basic metabolism. Understand: the more muscles we have, the more calories our body burns during activity and at rest, which promotes weight loss in the long term,” insists the doctor.
High Intensity Interval Training
Football involves periods of intense effort (sprints) followed by periods of recovery (walking or light running). This type of high-intensity interval training is known to be very effective for weight loss because it increases metabolism , which allows you to burn more calories, even at rest, after the exercise is over.
Improved cardiovascular endurance
Football puts intense demands on our cardiovascular system, which improves our endurance and aerobic capacity. And better endurance allows us to exercise longer and harder , which can increase our overall calorie expenditure. Plus, a healthy heart is more efficient!
Appetite regulation
Physical exercise, including football, influences hormones that regulate our appetite , such as ghrelin and peptide YY. In the long term, regular training and matches can help control appetite, which makes it easier to manage weight. Not to mention that as players progress through the game, they become more aware of their nutritional needs and make healthier food choices.
Mental and social engagement
“The collective and the pleasure of the game often make exercise less restrictive and more motivating. This fun and social dimension helps to maintain a regular exercise routine, which is essential in a weight loss process. Training sessions and matches become anticipated events, which promotes consistency,” assures Dr. Orhant.
However, weight loss depends on several factors, such as diet, sleep and general lifestyle. Regular football practice should be combined with a healthy lifestyle to achieve the best results. Dr Emmanuel Orhant
Matches – even regular ones – are not necessarily enough to lose weight!
Weight loss is a complex process. But playing soccer, even regularly, does not guarantee significant weight loss.
Caloric intake
“If your calorie intake is greater than your total calorie expenditure , you will not lose weight,” warns Dr. Orhant. Eating high-calorie foods, even after playing soccer, can actually offset calories burned and prevent weight loss.
Insufficient sleep can also disrupt hunger and stress hormones, increasing binge eating and fat cravings. High stress levels can also disrupt our hormones and lead to weight gain, even with regular exercise.
Metabolic adaptation
Our body undergoes metabolic adaptations to meet the physical demands of football. These adaptations allow it to adjust to the disruptions caused by sporting activity and improve its tolerance to exercise.
“Our bodies adapt and become more efficient, which can reduce the number of calories burned during exercise over time,” says Dr. Orhant. In other words, over time, you may burn fewer calories for the same amount of effort .
Body composition
The more you exercise, the more muscle mass you build. And muscle cells are heavier than fat cells, so increasing muscle mass can cause you to stagnate on the scale or even gain weight , even if you’re losing fat, notes Dr. Orhant.
Frequency and intensity of play
The frequency and intensity of your workouts play an important role: playing soccer just once or twice a week may not be enough to create a significant calorie deficit. For optimal results, it is also recommended to combine soccer practice with resistance training or complementary activities such as walking, running, cycling or swimming.
Response to exercise can vary from person to person depending on age, weight, genetics, and metabolism. Some people may see results faster than others, even with similar activity levels. Dr. Emmanuel Ohrant.
As you will have understood, to lose weight effectively, it is essential to adopt a healthy lifestyle including a balanced diet, a varied exercise program, good stress management and sufficient sleep. Only a holistic and disciplined approach allows you to achieve your goals and maintain a stable weight in the long term!
Slimming: how to optimize weight loss alongside this sport?
- Set clear, realistic goals and monitor your progress regularly.
- Take the time to warm up properly and stretch after each session to prevent injuries and improve your flexibility.
- Vary the types of exercises during training (dribbling, passing, shooting, defending) to work different muscle areas and avoid monotony.
- Supplement your soccer workouts with high-intensity interval training sessions . Also incorporate light to moderate cardio sessions like running, cycling or swimming to maximize your energy expenditure and add strength training sessions two to three times a week to build muscle and increase your metabolism.
- Eat a light meal containing carbohydrates and protein before each football session. And after each session, focus on protein and carbohydrates to promote muscle recovery and replenish your energy reserves. Don’t forget to hydrate before, during and after training!
- Pay special attention to recovery to avoid overexertion . “Rest and sleep are essential for muscle recovery and regulating hunger hormones,” insists Dr. Orhant.
- Monitor your energy levels and overall well-being: If you notice excessive fatigue or a decline in performance, reevaluate your approach .
By incorporating these strategies into your soccer routine, you can maximize the weight-loss benefits of your physical activity while improving your skills and performance on the field, Dr. Orhant concludes.