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It can be extremely difficult to lose weight. Some could be struggling because they are doing the wrong workouts – like doing strength-based workouts which are more effective for building stronger muscles than losing weight.

But in some cases, it can also be due to not having the time or motivation to workout at all. Others are too busy at the end of the work day to dedicate time for exercise or too tired to work out in the few moments they get to rest. Fortunately, there are short and fun workouts that do not compromise your fitness goals–like MadFit’s dance party workouts where you can dance to pop music like TikTok songs and Dua Lipa’s famous hits.

Another fun option is badminton. You won’t have to worry about being unmotivated to do it because you tend to enjoy yourself playing the game and unconsciously shred calories. So if working out isn’t really for you, here’s how badminton can help you lose weight–and how you can maximize the results.

How Badminton Can Help People Lose Weight

Badminton players, recreational or professional, burn around 300 to 500 calories for every hour they spend on the sport. This is more than the calories burned through walking and weight training which are only around a hundred calories. Running even burns 100 less calories than badminton.

The sport burns that many calories because badminton keeps you moving quickly through the game as you try to catch and return the shuttlecock to your opponent. And with how fun it is you can end up playing badminton for a long time, which prolongs being in a state that burns a lot of calories.

Additionally, badminton makes you drink more water. Moving around the court and sweating a lot will make you thirsty–which results in you drinking more water. And this is helpful to weight loss, because water keeps you feeling full for longer and with zero calories. Moreover, proper hydration optimizes your body’s functions especially when it comes to burning calories. Moving around the court while playing badminton will make you thirsty and drink more water.

How People Can Maximize the Opportunity

Badminton alone cannot shed weight. You also have to make healthy lifestyle changes like observing a healthy diet. As mentioned earlier, those who play badminton for at least an hour burn around 300 to 500 calories depending on the intensity of the play–this is on top of the 1,200 to 3,000 calories that can be burned at rest. Meanwhile, the recommended daily intake is 1,500 to 2,000 calories a day for non-athletes and 2,000 to 2,500 for athletes.

Weight loss, then, means balancing the calories burned from badminton with the recommended calorie intake above. The best weight loss plans are tailored to help your body burn more calories than it consumes. Eventually, it reaches a point where it starts burning fat. Such weight loss plans also aid you in the process by rewarding healthier choices without restricting your favorite foods. The plans are also often gamified, working with a point system where you get rewarded for healthy choices like drinking water, while unhealthy food options will cost you a large number of points. This way you can continue eating your favorite foods in moderation but still lose weight.

Aside from dieting, sleeping can aid with weight loss too. The American Journal of Clinical Nutrition reports that a lack of sleep can make you hungrier. Sleep deprivation may also cause you to eat more carbs than you need. By getting a full 7 to 8 hours of sleep each night, you can avoid eating too much.

Weight loss and working out can be challenging, but there are ways to make it more fun. With the number of calories you can burn with badminton (and how much fun you can have), incorporating the sport into your lifestyle can help kickstart your successful weight loss journey.


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Here’s some guides and reviews on badminton products. We update this list whenever we add new equipment content – hope you enjoy!

Equipment TypeProduct Category
Bags Yonex Badminton and Tennis Bags
Yonex Pro Racquet Bag (9 PCS) Review
GripsYonex Grips
Yonex Clean Grap Review
Yonex Hi Soft Grap Review
Yonex Super Grap Review
Yonex Super Grap Tough Review
Yonex Tacky Fit Grip Review
Kimony KGT109 Grip Review
Badminton Grip Buyer’s Guide
RacketsYonex Astrox Series
Yonex Duora Series
Yonex Nanoflare Series
Yonex Nanoray Series
Yonex Voltric Series
Victor Auraspeed Series
Victor Thruster Series
Victor DriveX Series
Victor Light Fighter Series
Best Rackets for Beginners
Best Rackets for Intermediate Players
Best Rackets for Smashing
Best Rackets for Control
Badminton Racket Buyer’s Guide
Astrox 77 Review
Astrox 88D Pro Review
ShoesYonex Shoes
Shoe Products
ShuttlecocksUltimate List of Badminton Shuttlecocks
Yonex Shuttlecocks (Feathered)
Yonex Shuttlecocks (Synthetic)
Yonex Aerosensa 30 (AS-30) Review
Yonex Aerosensa 50 (AS-50) Review
Victor Shuttlecocks Overview
Victor AirShuttles
Li-Ning Shuttlecocks Overview
StringsVictor and Ashaway Strings
Yonex Strings
Best Badminton Strings for Beginners
MiscYonex Accessories Guide
8 Pieces of Equipment Every Badminton Player Needs
Everything Badminton’s Fitness and Footwork eBook Review
16 Best Gifts for Badminton Fans

This Post Has One Comment

  1. Athletic Lift

    I’ve been meaning to lose a couple of pounds, and I found that badminton is pretty much the only sport that I am capable to try out. I do have to prep for it, otherwise, I might not even last 10 mins

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