Can You Lose Weight and Fat with Boxing?

Boxing is a good form of exercise. But will boxing make you lose weight?

will boxing make you lose weight

How Will Boxing Make You Lose Weight? 

There are many ways boxing can help you lose weight.

Calorie Burner 

It’s a high-intensity workout that can burn significant calories. It can torch more calories than other cardio workouts.

A typical boxing session can help you burn a maximum of 1000 calories. If you compare boxing with walking that can only burn 243 calories, boxing is your sure bet to losing weight quicker.

Thus, an hour of boxing sessions can help you reach your weight loss goal quicker.

Belly Fat Burner 

will boxing make you lose weight -- visceral fat

Besides burning calories, boxing is a great form of exercise that can burn belly fat. The reason for this is that it’s a high-intensity workout that can help in burning visceral fat.

Visceral fat is the fat found around the waist.

Belly fat is formed with toxins. If it’s too high, it can put you at high risk of various diseases, such as diabetes, heart disease, and some forms of cancer.

By boxing five times a day, you can significantly reduce your visceral fat, thereby, reducing your risk of developing life-threatening diseases.

Full Body Workout 

Boxing isn’t boring. There’s a variety in what you’re doing. It’s not like walking or running on the same path.

Furthermore, boxing is a full-body workout that your body needs to lose extra weight. It works your entire body. In that case, it involves various muscle groups.

Build Lean Muscle 

Boxing, as mentioned, is an efficient exercise to burn fat. It is also an effective way to build muscles. An hour of boxing can help you build lean muscles so you will look ripped.

The movements and techniques involved in boxing can burn calories, melt fat, and build muscles.

Thus, if you wish to have washboard abs and well-defined arms, you should try boxing. It’s an intense full-body workout that targets areas of your body that you want to improve.

A Fun Workout 

Your boxing training will be loads of fun. It’s one of the most fun workouts you can ever have.

Keep in mind that if you’re having fun working out, you will want to do it again and again. If you’re not enjoying it, you will find it harder to exercise.

Furthermore, boxing engages your mind, not just your body. It’s a mental exercise and a physical exercise.

Watch Your Diet 

will boxing make you lose weight -- carbs proteins

Although boxing is a good form of exercise and an efficient workout to burn calories and fats, you still need to watch what you eat.

Indeed, you can burn 1000 calories from an hour session of boxing. But if you eat more than 1000 calories after your boxing session, then you will never lose weight.

Weight loss requires that you eat only the calories that your body needs to give you fuel. If you eat more than what your body can burn, you will gain weight.

What to Eat After Boxing 

Since your diet is vital to prevent the calories burned from just being replenished by eating, you need to have a good boxing diet plan.

You must eat the right amount of carbs, proteins, and fats.

Boxers eat complex carbs, lean proteins, and healthy fats. Thus, if you want to follow them, you need to avoid refined carbs. That means, skip the junk food. Focus on complex carbs to give you the right amount of energy.

Then, make sure to only eat lean proteins. They are necessary for muscle tissue repair.

Don’t forget the fats. But focus on healthy fats. They can help in the proper absorption of nutrients.

So, what should you be eating?

Post-Boxing Meal 

will boxing make you lose weight -- diet plan

It should contain a huge portion of lean protein, right balance of carbs and fats.

Examples of what to eat after your boxing session to lose weight:

  • Turkey or tuna wrap
  • Scrambled eggs with avocado toast
  • Fresh nuts and greek yogurt
  • Guacamole and tacos with lean meat

You may also drink a serving of protein shake after a workout. Protein shakes contain necessary nutrients that your body needs to replenish the nutrients you have lost after an intense workout.

Although a post-workout meal is vital, you also need to consider what you eat before a boxing session.

Keep in mind that food is fuel. Eating the right food is the key to maximize your boxing performance.

Before you go to a boxing session, you must follow a proper diet. Your nutrition plan is necessary to guarantee that your body has sufficient energy for your full-body workout.

As mentioned, you must eat complex carbs, lean protein, and healthy fats. But you must not eat an hour before your boxing session.

Instead, you can eat three hours before boxing. That’s enough time for the body to digest all the carbs that your body needs for a longer workout.

Pair Boxing with Other Exercises 

will boxing make you lose weight -- cycing yoga skipping rope

Although boxing can help you lose weight, you need to pair it with other forms of exercise so that you won’t get bored.

Indeed, boxing is fun. But if you do it regularly, it can get monotonous. Thus, you should try other exercises.

You can go for a swim once a week. Walking and running must also be added to your routine. This will help you build more endurance.

Cycling and skipping rope should also be included in your boxing workout.

To ensure you achieve your weight loss goal, you need to build muscle mass. And it’s achievable through resistance training.

And to help you clear out your mind while boxing, you can start doing yoga. It’s a meditation technique that will help you live in the moment.

When you choose boxing to make you lose weight, it’s ideal that you set a realistic goal. Even though boxing can help you burn 1000 calories, you can’t lose 5 kilos of weight after a boxing workout.

Thus, make sure to have a realistic goal. Say, your goal is to lose a pound of weight per week or every two weeks.

And make sure to drink enough water or drink electrolyte beverages.

Most of all, take measurements. In that way, you will know whether or not you’re not losing weight through boxing.


Will boxing make you lose weight? Yes, it will help you lose weight. But you need to pair it with a proper diet. And make sure to add other workouts to the mix.

To improve your performance, you might want to improve your hand and eye coordination. Try this boxing reflex. Or you can use this.

Leave a comment