Golfing and losing weight is not something many of us think about when picking up the game of golf.
We think of running, spinning and cardio sports to get in shape when trying to lose those extra pounds.
For me, it was through the game of golf. This past Summer I decided to scrap the gym and my heavy cardio workouts to focus on my golf game.
I wanted to improve my game and play more competitively, which meant I had to commit to practice and play more. By the end of the summer, I kid you not, I was down just over 20 pounds.
For once I wasn’t focused on losing weight or being in incredible shape. Focusing on my golf game and playing more helped take the weight off.
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Here are the top 5 reasons I was successful in losing weight during the golf season.
1. Walking the course during a round of golf.
Walking 9 holes of golf burns roughly 720 calories! Yes, you read that right. Sign me up!
And it doesn’t matter as much whether you are carrying a bag over your shoulder or pushing a golf cart, according to Neil Wolkodoff, Director of the Rose Center for Health and Sports Sciences in Denver, CO.
His study discussed in a PGA Tour article shows that golf is actually a sport and is beneficial for your body as it burns a good amount of energy walking the course and playing golf.
Add another 9 holes and you’ve just burned roughly 1450 calories and walked roughly 5 miles without even taking any hills or course elevations into effect.
My home course is considered a walking course and has a fair amount of hills in some areas. Especially on holes 16,17 and 18. I always feel like I got a great workout coming into the 19th hole.
Whenever possible I choose to walk instead of ride in the electric carts because I know it will provide more exercise and activity.
2. Less junk food and mindless snacking.
Golf takes 4 – 5 hours to play when you play 18 holes. Guess what you are not doing when you are walking and playing golf? Snacking mindlessly on junk food.
There is constant movement and activity when you are playing golf – walking, preparing, making practice shots, hitting the ball, walking to the next shot, moving your pushcart, more walking, teeing it up.
And because golf is all about the pace of play, you need to keep moving.
If no one is taking their shot, everyone is moving towards the next shot and getting ready. There isn’t enough time to eat a lot.
If you are at home, there are temptations to snack. Walking on the golf course really helped curb my bad snacking habits.
On the golf course, it is typical to bring a few snacks on the course. I tended to pack healthy options like granola bars, apples, bananas, nuts, and peanut butter crackers. Most of the time, I get hungry around the turn or halfway through the round.
3. Drinking celery juice.
Last winter, a good friend told me about the Medical Medium, aka Anthony William. I was having some digestion issues and I was intrigued by the health benefits she mentioned.
Mind you, I am passionate about golf but also about health and wellness so I went home and started researching anything and everything about celery juice.
I was surprised there was so much information on the health aspects of celery juice and I ended up buying his first book called The Medical Medium because I was fascinated by his remedies and philosophies.
He has at least 5 books out now and a radio show where he addresses and discusses health issues covering everything from liver, thyroid, viruses, digestion, diabetes, inflammation and so much more. He has an interesting perspective because his source of information is from Spirit.
I have an article about drinking celery juice each morning for 4 months straight and how beneficial it was (and still is) for me. If you are interested in any of the Medical Medium books. I’ve listed them here.
There are many reported health benefits to celery juice and there is a lot of debate as with most health trends. The first book, the Medical Medium is a good introduction and overview, and the other books delve deeper into health issues, ailments, and remedies.
Celery juice was a great substitute for the high sugar content of my smoothies and fruit I had been juicing before. I believe it was a huge help curbing my sugar cravings, the need for snacking and mood swings in the afternoon.
I did also use a juicer to juice the celery stalks each morning and I wrote a post with my review of which blender and juicers to use.
4. Intermittent Fasting.
I grew up with the belief that breakfast was the most important meal of the day and that you should always start off with a good hearty meal.
But then the pounds started to creep up and I read about Intermittent Fasting (IF), a growing health trend. Mind you, I have never done a full day of regular fasting so I wasn’t so sure about this.
But I thought, fasting couldn’t be all that bad considering it has been a remedy for good health and longevity going back to the ancient days.
Though there are several types of intermittent fasting, the one that seemed the easiest and most forgiving was the 16:8 method.
This felt very natural to me as these days, except for my celery juice I’m just not that hungry in the morning.
The 16:8 method of IF is where you only eat during a set 8 hours of the day typically from 12:00 noon to 8:00 p.m. It could also be from 11:00 a.m. to 7:00 p.m. if that works better.
Essentially it is like skipping breakfast with no late-night eating or snacking.
There is a wonderful book called The Complete Guide to Fasting by Dr. Jason Fung which covers the various types of fasting, why it is so good for you and how to go about using it.
I am not good at denying myself food or restrictive diets. It makes me want food even more.
Knowing this, I have decided to be more aware of what my body was telling me and taking it slow. I started intermittent fasting by simply not eating breakfast when I wasn’t hungry.
With time, my body adjusted to not eating in the morning and I have found great success with it as I am not all that hungry until around maybe 11 or 12 each day.
There are some mornings though when I do feel hungry. On those days, I make sure to eat. I also will eat breakfast if I have a big tournament or match that day because I want to make sure I am well fueled.
On these days, breakfast consists of 1 egg or half an avocado on toasted Ezekiel bread. And healthy snacks on the course during the round.
Food is fuel and energy for the body and needs it to perform well.
After my round of golf, I look forward to eating a good size salad with protein.
If you are new to Intermittent Fasting, here is an article that has a great explanation of what it is and its benefits.
5. Drinking More Water.
During a round of 18 holes of golf, I always make sure to drink water as it is really important to keep hydrated especially on a hot summer day.
Water is my choice of beverage as it is the easiest to refill along the course and it doesn’t spike my blood sugar too much.
The last thing I want is to feel jittery on a cup of coffee, or sugary caffeinated and carbonated beverages during a competitive round of golf.
This is my typical day on the golf course for eating:
Hydrating with Water
16 ounces of water upon waking. Prior to playing – need to be hydrated on the course.
No Breakfast, Just Snacks Kind of Day
If I am not hungry before heading out, I do not eat breakfast and do Intermittent Fasting. I bring a snack to eat during the round.
Many people bring hard-boiled eggs as they are easy to eat and a good source of protein. Peanut butter crackers, nuts, granola bars, apples, and bananas are good choices too.
Yes Breakfast, Big Match Day
If I feel hungry or have a golf match or tournament, I eat 1 egg or ½ avocado on Ezekiel toast for breakfast.
It is important to have enough fuel and energy to play your best. You’ll need it out on the course. I also bring snacks to eat during the round.
Water During the Round
I bring a large water bottle and drink this with refills throughout the round.
Lunch and 19th Hole
The 19th hole and lunch is something I look forward to and is my favorite after a round of golf.
I have a post-round lunch consisting of a small salad with greens and protein, usually a Cobb salad, mesclun green salad with avocado or fish on top.
As long as there is a good mix of protein and vegetables. For a post-round beverage, it is sparkling water with lemon to quench the thirst.
Dinner consists usually of an entree and vegetables. Usually a light dinner and before 7:00 p.m. if I can and no snacks afterward.
I hope to keep the weight off, but it might be hard during the winter months as I won’t be on the golf course as much.
Do you have comments and questions? I would love to hear from you. Feel free to comment below.
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