Boxing for Weight Loss - Diet and Training Combined

Boxing is one of the most effective workouts for weight loss. A single session can burn 500-800 calories, you build lean muscle, and it's actually fun - which means you'll stick with it.

But here's what most people get wrong: they think they can out-train a bad diet. You can't. Weight loss comes from combining solid training with smart nutrition. One without the other won't get you where you want to be.

Why Boxing Works for Weight Loss

Before we get into the diet stuff, let's look at why boxing is so effective:

• Heavy bag: 400-600 calories per hour
• Pad work: 500-700 calories per hour
• Sparring: 700-1,000 calories per hour
• Shadow boxing: 300-400 calories per hour

Compare that to jogging (400-500 calories/hour) or the cross trainer (300-400 calories/hour). Boxing wins.

Full body workout

Every punch involves your legs, core, and upper body. You're not isolating muscles on machines - you're using everything simultaneously.

HIIT effect

Boxing naturally incorporates high-intensity intervals. Three minutes on, one minute rest. This format burns more fat than steady-state cardio.

Muscle building

Unlike pure cardio, boxing builds functional muscle. More muscle means higher metabolism means more calories burned at rest.

Actually enjoyable

Most people quit gyms because they're boring. Boxing is engaging, skill-based, and constantly varied. When you enjoy training, you do it more often.

The Weight Loss Equation

Weight loss is fundamentally simple: consume fewer calories than you burn.

Calorie deficit = weight loss

A 500 calorie daily deficit creates approximately 0.5kg (1lb) of fat loss per week. A 750 calorie deficit creates about 0.7kg. A 1,000 calorie deficit creates about 1kg.

Bigger deficits mean faster loss but also:

• More muscle loss
• Lower energy for training
• Worse recovery
• Higher chance of giving up

For sustainable weight loss while boxing, aim for 400-750 calories below maintenance.

Calculating Your Numbers

To create a deficit, you need to know your baseline.

Step 1: Calculate maintenance calories

A rough estimate:

• Sedentary: bodyweight (kg) x 28-30
• Moderately active: bodyweight (kg) x 32-35
• Very active: bodyweight (kg) x 36-40

For a 75kg person training boxing 3-4 times weekly:

75 x 33 = approximately 2,475 calories to maintain weight

Step 2: Create your deficit

Subtract 400-750 calories for weight loss:

2,475 - 500 = approximately 1,975 calories daily target

Step 3: Set protein

Keep protein high to preserve muscle:

75kg x 2g = 150g protein daily (600 calories)

Step 4: Fill the rest

Remaining calories split between carbs and fats:

1,975 - 600 = 1,375 calories for carbs and fats

A reasonable split: 60% carbs (825 cal / 206g), 40% fats (550 cal / 61g)

What to Eat for Boxing Weight Loss

Here's a practical approach:

Breakfast (400-500 calories)

Options: - Scrambled eggs (2-3) on wholemeal toast with tomatoes - Porridge with berries and a drizzle of honey - Greek yoghurt with granola and sliced banana

Lunch (500-600 calories)

Options: - Chicken salad with olive oil dressing - Tuna jacket potato with side salad - Turkey and avocado wrap with fruit

Dinner (500-600 calories)

Options:

- Grilled salmon with sweet potato and vegetables - Chicken stir fry with rice (measured portion) - Lean beef mince bolognese with pasta

Snacks (200-300 calories total)

Options: - Apple with peanut butter (1 tbsp) - Greek yoghurt (small pot) - Handful of almonds - Protein bar - Banana

Training day adjustments

On boxing days, eat slightly more carbs around your training: - Pre-training: banana or rice cakes (add 150-200 calories) - Post-training: protein shake with fruit (add 200-300 calories)

This brings training days closer to maintenance while rest days stay in deficit.

The Foods That Help

Focus on these for weight loss:

• Chicken breast (165 cal per 100g, 31g protein)
• White fish (80-100 cal per 100g, 20g protein)
• Egg whites (52 cal per 100g, 11g protein)
• Greek yoghurt 0% (57 cal per 100g, 10g protein)
• Cottage cheese (98 cal per 100g, 11g protein)

• Cucumber (16 cal per 100g)
• Lettuce (14 cal per 100g)
• Tomatoes (18 cal per 100g)

• Celery (16 cal per 100g)
• Courgette (17 cal per 100g)

• Oats (68 cal per 100g cooked)
• Sweet potato (86 cal per 100g)
• White potato (77 cal per 100g)
• Rice (130 cal per 100g cooked)

• Avocado (160 cal per 100g - measure portions)
• Olive oil (884 cal per 100g - a little goes far)
• Nuts (500-600 cal per 100g - handful only)

The Foods to Limit

These sabotage weight loss efforts:

• Alcohol (liquid calories add up fast)
• Takeaways (portion sizes are huge)
• Sugary drinks (Coke is 140 calories per can, no nutrition)
• Crisps (500+ calories per large bag)
• Chocolate (550 calories per 100g)

• Cooking oil (underestimated by most people)
• Salad dressings (can add 200-300 calories)
• Condiments and sauces
• "Healthy" snack bars (often sugar-loaded)
• Fruit juices (sugar without fibre)

You don't need to eliminate these completely. But be honest about how often you're consuming them.

Training Schedule for Weight Loss

For optimal fat loss while boxing:

• 2-3 boxing sessions weekly
• 1-2 additional cardio sessions (walking, cycling)
• Focus on learning technique, not killing yourself

• 3-4 boxing sessions weekly
• 1-2 strength sessions (bodyweight or weights)
• Active recovery (walking, stretching)

• 4-5 boxing sessions weekly
• 2 strength sessions
• Can increase intensity once technique is solid

Don't add more training if your nutrition isn't sorted. Training more on a terrible diet just leaves you tired and hungry.

Common Mistakes

Eating back all your exercise calories

"I trained hard so I deserve this pizza" is how weight loss stalls. Treats are fine occasionally. Treats every training day aren't treats anymore.

Not tracking anything

"I eat pretty healthy" means nothing. Track your food for two weeks. Most people discover they eat 30-50% more than they thought.

Crash dieting

Dropping to 1,200 calories when you need 2,500 will backfire. You'll lose muscle, feel awful, train poorly, and eventually binge.

Ignoring protein

When you're in a calorie deficit, protein protects muscle. Low protein diets during weight loss result in muscle loss alongside fat loss.

Weighing daily and panicking

Weight fluctuates 1-2kg daily based on water, food in your system, and hormones. Weigh weekly at the same time, or track a weekly average.

Weekend blowouts

Eating perfectly Monday to Friday then consuming 4,000+ calories Saturday and Sunday wipes out your weekly deficit. Consistency beats perfection.

A Realistic Timeline

Set proper expectations:

Week 1-2: Weight might not move much. Water retention from new training. This is normal.

Week 3-4: Should start seeing the scale move if your deficit is real.

Month 1: 2-4kg loss is realistic and sustainable.

Month 2-3: Another 2-4kg per month if you're consistent.

Month 4-6: Progress slows as you get lighter. Adjust calories down slightly.

Long term: 0.5-1kg per week is sustainable. Faster than that usually means muscle loss.

If you're losing weight faster than this early on, you might be cutting too hard. If you're not losing at all, your deficit isn't real - either you're eating more than you think or burning less.

Making It Sustainable

The best diet is one you can stick to long term. Here's how:

Plan your meals

Know what you're eating before you're hungry. Hunger makes bad decisions.

Prep in batches

Cook chicken, rice, and vegetables in bulk. Having food ready prevents takeaway orders.

Allow treats

One treat meal per week keeps you sane. Pick it, enjoy it, move on.

Find alternatives

Like pizza? Make it at home with quality ingredients. Like chocolate? Have two squares of dark chocolate instead of a whole bar.

Track progress

Take photos monthly. Measurements sometimes show progress when the scale doesn't.

Get support

Training with others helps. Come to Honour & Glory for a free trial and train alongside people on similar journeys.

Frequently Asked Questions

How much weight can I lose boxing?

With consistent training (3-4 times weekly) and a proper calorie deficit, expect 0.5-1kg per week. That's 4-8kg in two months - a significant transformation.

Should I eat before boxing if I'm trying to lose weight?

Yes. Training fasted sounds hardcore but usually means worse performance and increased hunger afterwards. Eat a light meal 2-3 hours before.

Why am I not losing weight even though I'm boxing?

You're probably eating more than you think. Track everything for two weeks - including cooking oil, drinks, and "small bites." The calories add up.

Will boxing make me bulky?

No. Boxing builds lean, functional muscle, not bulk. Getting bulky requires specific training and eating in a calorie surplus - the opposite of weight loss.

How many calories does a boxing class burn?

Depending on intensity, 400-700 calories per hour. Don't use this to justify eating more though - calorie burn estimates are often inflated.