How Much Weight Can You Lose Playing Golf?

Physical activity represents an important part of any weight-loss or weight-maintenance effort. The calories you burn with golf can help you reach a state of caloric deficit, forcing your body to burn stored fat for energy. Supplement golf and other exercise with a nutritious, reduced-calorie diet for healthy, gradual weight loss.

Caloric Balance

To lose weight, you simply need to burn more calories than you consume. For every pound you hope to lose, you’ll need to burn 3,500 calories more than you eat over several days, according to the Centers for Disease Control and Prevention. The CDC recommends that adults try to lose weight gradually at a rate of about 1 to 2 lbs. per week. To lose weight at this rate, you’ll need to burn 500 to 1,000 calories more than you eat each day. Playing golf can help you burn those calories.

Calories Burned with Golf

Harvard Health Publications estimates that a half hour of playing golf and carrying clubs can burn 165 calories for a 125-lb. person, 205 calories for a 155-lb. person and 244 calories for a 185-lb. person. Playing golf with a cart burns fewer calories. A half hour of golf with a cart burns about 105 calories for a 125-lb. person, 130 calories for a 155-lb. person and 155 calories for a 185-lb. person, according to Harvard Health Publications. To burn the most calories, walk the whole course and carry your own clubs.

Health Benefits

Playing golf can help you improve your health in many ways in addition to lowering your weight. Adults who get at least 150 minutes of moderate-intensity physical activity each week have reduced risks of cardiovascular disease, high cholesterol, type 2 diabetes, metabolic syndrome and some cancers, according to the CDC. Moderate weight-bearing exercise can also help you strengthen your muscles and bones and improve your mood.

Healthy Diet

Supplement your physical activity with a healthy diet for more successful weight loss. Your diet should emphasize fruits and vegetables, whole grains and low-fat or fat-free dairy products. Your diet should also include protein sources such as fish, poultry, lean meats, beans, nuts and eggs. Limit your intake of fats, especially saturated fats and trans fats, as much as possible, and avoid foods high in cholesterol, salt and added sugar.