While golf is one of the most mentally challenging sports, you don’t have to be in peak condition to play. In fact, top golfers (see below) have been famous for being out of shape and overweight. This is because, despite the many health benefits of golf, studies show that tennis players burn an average of 663 calories per hour, which is more than double the calories burned by golfers. Golf is also a much less intense sport with the activity spread over several hours compared to higher-intensity sports. If you are a golfer and are looking to lose weight, there are tips you can follow. And who better to guide you than some of the world’s best players.

Rory McIlroy – Embrace the Gym and a High Protein Diet

Golf is a sport that can be played by anyone, from juniors to seniors. Yet, most of the top pros are in great shape, not just because they play golf but because they understand the importance of exercise and diet. McIlroy is known as one of the fittest golfers on tour and told Coach Mag that he had “learned to love the gym”.

While McIlroy works on strength-building exercises such as pull-ups, deadlifts, and jump squats, he also puts a lot of emphasis on his mobility. “You always see training images of Rory when he posts a big deadlift but the mobility exercises he does at the start of the session are equally important,” explained McIlroy’s coach Steve McGregor. McIlroy also makes sure he keeps his diet in check, telling Golf.com that he now follows a high-protein diet to maximize his gains in the gym and keep the fat levels down.

While you don’t have to be as dedicated as McIlroy, combining golf with other physical exercises and a good diet will make your favorite hobby a very healthy pastime.

Jack Nicklaus - Follow a Weight Loss Program

If you are serious about losing weight, then golf alone may not be enough, and you should consider following a dedicated weight loss program. This is exactly what Jack Nicklaus did when he signed up for WeightWatchers. He revealed that he turned to the weight loss program after playing in the 1969 Ryder Cup. Even though Nicklaus was, and still is, considered golfing royalty, at the time he was also known as “Fat Jack” in the golfing community.

The 18-time major champion came to realize the importance of maintaining his health and wellness after getting tired while playing the tournament’s 36 holes. Nicklaus weighed 210 pounds at the time and decided to lose weight on the plane home. According to Nicklaus, “a friend of mine had just used the WeightWatchers diet. I said, ‘Let me try your diet.” The diet clearly worked as Nicklaus said, “I lost 15 pounds in two weeks”. For golfers looking to lose weight today, the good news is that WeightWatchers is much more wide-reaching.

They recognize that losing weight isn’t a one size fits all journey and provide medical weight loss strategies for those who may need prescription medication, especially those with chronic weight-management issues. By following this program alongside golfing, like Nicklaus, you will be able to lose weight effectively and safely.

Rafael Campos – Be Inspired to Lose Weight

Rafael Campos is known as one of golf’s unlucky pros after being hit by injuries that resulted in him losing his PGA Tour card. One reason Campos gives for this run of injuries was his weight gain which he battled with for the last four years. This led Campos to completely change his outlook on fitness, and one golfer he turned to for inspiration was Rory McIlroy. “I remember Rory [McIlroy], an interview he had. Rory was never fat like me, but he was chubbier and I do remember [the] interview, I still go back to it,” explained Campos. In the interview, McIlroy said, “Man, my lower back was really bothering me and if I want to play golf until I'm 60 or something like that, I have to get in shape.'

This hit a note with Campos who was inspired to follow in McIlroy’s footsteps and dedicate himself to getting into shape. In five months he lost 40 - 45 pounds. We often look to pro golfers to inspire us to swing our irons and drivers better, but their influence shouldn’t just be on the greens. Follow their lead when it comes to keeping yourself in shape so you too can play better and for longer. If you are hoping to lose weight, we hope you are inspired, like Campos, by the above pros.