The Pickleball Player's Science-Based Guide to Sustainable Weight Loss

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Pickleball is one of the most enjoyable and effective ways to stay active; but if your goal is to lose body fat, there’s one key truth you can’t ignore: playing alone isn’t enough. Without the right nutrition strategy, you might be undoing all your hard work on the court without even realizing it.

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The good news? You don’t have to starve yourself or cut out the foods you love. You just need a sustainable calorie deficit; and we’re here to show you how to do it the right way.

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In Tip #1, we focused on improving body composition instead of obsessing over the number on the scale. Now, it’s time to break down the balance between how many calories you’re consuming vs. how many you’re burning.

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Creating a Sustainable Calorie Deficit

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The fundamental principle of fat loss remains unchanged: you must burn more calories than you consume. However, the execution requires nuance and patience, not extreme restriction.

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Calculate Your Needs Accurately

Use AIM7’s comprehensive weight loss calculator that factors in your age, height, current weight, body composition, and activity level (including pickleball sessions). This gives you a baseline for creating a modest deficit.

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Target Range: Aim for 0.5 to 2 pounds of fat loss per week. This rate:

• Preserves muscle mass and performance
• Maintains energy for training and matches
• Reduces metabolic adaptation
• Increases long-term adherence

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The Deficit Sweet Spot

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A modest daily deficit of 300-500 calories typically produces optimal results. Larger deficits may seem appealing, but often lead to:

• Muscle loss alongside fat loss
• Decreased performance and recovery
• Increased hunger and cravings
• Higher likelihood of regaining weight

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Action Step: Track your intake for one week without making any changes to establish your baseline, then create a modest deficit from there.

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Fat loss doesn't have to mean cutting out all your favorite foods or feeling exhausted on the court. With the right numbers in place, and a little patience, you can lose fat while still performing your best in pickleball. 

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Want help staying on track? Download the AIM7 app to calculate your needs, monitor your progress, and avoid guesswork. 

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And if you're wondering what to eat to support this process, don’t miss Tip #3: Prioritizing Protein; it may just change the way you fuel forever.

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Medical Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, cure, or prevent any health condition or disease.

Before beginning any weight loss program, exercise routine, or making significant changes to your diet, please consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or have concerns about your health.

Individual results may vary. The strategies and recommendations discussed in this blog may not be suitable for everyone. Always listen to your body and discontinue any activity that causes pain or discomfort.

AIM7 and its affiliates are not responsible for any adverse effects or consequences resulting from the use of the information or suggestions contained in this blog. By reading this content, you acknowledge that you are participating in these activities at your own risk.

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