Block the Return: Strategies for Maintaining Weight Loss

Pickleball can be an entertaining way to stay physically active, and many people use the sport as an effective tool for weight loss. Unfortunately, once the unwanted pounds are gone, maintaining a healthier weight can be as challenging as a backhand ATP with a ref in the way.

A few years ago, I wrote an article for Pickleball Magazine titled, “Paddle Away the Pounds.” I interviewed two fantastic players who lost weight with the help of pickleball, and they continue to sport a healthy weight today. Here are some words from them about their ongoing journey, followed by some scientifically backed tips for managing your own maintenance.

KaSandra Gehrke, pro player and coach with EmpowHer Pickleball, admits that keeping the weight off has been a struggle. “I think the key in general is to stop dieting. For me, dieting creates this mental monster that wants all the food. Once I started eating what I want but eating less, that’s when I found a good path to staying healthier.”

When asked what keeps her motivated, KaSandra gives credit to pickleball. “Maintaining weight is hard for anybody, with all the food that’s out there loaded with calories, fat and all the fun things. Knowing that I am much happier when I can move better around the court at a more athletic weight is what keeps me going.”

Richard Kahalioumi, owner and director of Holua Racquet and Paddle in Hawaii, says staying active is what has kept him successful. “It takes a bit of discipline, and still, it’s ROUGH! I’m always trying to move as much as I eat. I have a huge appetite and I miss my midnight ice cream, but I just try to stay consistent.”

Top Tips for Long-Term Success

Statistics prove that keeping unwanted weight off is hard. In fact, about 80 percent of weight lost is regained within five years. But with pickleball as a motivation and some determination to succeed, these tips can help you ward off those unwanted pounds.

1. Exercise

Yep, this one may be the easiest tip for my fellow pickleball addicts because we love to play our sport! Keep in mind:

• A general guideline is to exercise 60 minutes on most days for weight loss, and 30 minutes each day for weight maintenance.

• To count as exercise, your heart rate should be elevated. Consider the intensity of your pickleball games and determine whether you need to add some brisk walking or other forms of exercise into your routine.

• Higher muscle mass will help you burn more calories each day while keeping you stronger on the court. Be sure to incorporate strength training at least twice every week.

2. Get Enough Protein

Getting adequate protein is an important component to weight maintenance. High-protein foods take longer to digest and require a lot of energy for our bodies to break down. Protein digestion causes the body to release hormones that help us feel full and satisfied for a long time after a meal. Finally, every cell in the body needs protein for function and daily repairs. If we don’t get enough, our bodies take it from our skeletal muscles, a.k.a. pickleball muscles, to mend cells in more vital organs like the heart.

There are a lot of factors that determine how much protein we need, but below is a general guideline chart.

3. Stay Hydrated

Water is important for many reasons, including helping you keep your weight in check. Drinking a glass before meals can help you feel full quickly and may help you consume fewer calories. There is also some evidence that shows adequate hydration may help you burn more calories every day.

4. Get Your F&V

Fruits and vegetables are packed with nutrients we all need, and they can help with unwanted weight gain. Most are high in water and fiber content, which can keep you feeling fuller longer. Vegetables are also low in calories, and eating lots of them can help you reduce your overall calorie intake during the day.

5. Buddy Up

Studies show that having supportive people around you with similar goals can help you keep extra weight off. It’s especially effective if the people you live with, like your spouse or partner, practice a healthier lifestyle with you. If your close loved ones don’t share your goals, have an honest discussion about how they can help you stay on track.

6. Be Gentle with Yourself

Keep in mind that you are human, and we are designed to eat food and store fat for times of famine. Fortunately, and unfortunately, we live in a time and place where food is plentiful for most people, and the temptations are everywhere we look. If you find days when you overindulge, don’t beat yourself up. Enjoy every bite, then decide to get yourself back on track. Better yet, use it as an excuse to play more pickleball tomorrow!  •