4 Weight Loss Tips for Esports Players

Gamers are more prone to weight gain than non-gamers. This is especially true for esports players, who train for hours and play games competitively. In fact, a 2022 body composition study reveals that esports players have a higher body fat percentage and perform fewer physical activities than their non-gamer counterparts. This results from the prolonged sitting needed to train, play, and compete via computer. Such a sedentary lifestyle can lead to obesity and poor body composition, resulting in health risks such as diabetes and heart disease.

Though we discussed that esports organizations like Team Liquid take part in health programs to improve their members’ wellbeing, individual esports players still need to be proactive in caring for their weight. If you want to do just that, here are four weight loss tips you can try.

Eat healthier snacks

As a gamer, you may often snack on chips and similar junk food because they’re convenient. However, these snacks are usually high in salt, sugar, and other processed chemicals—making them more likely to cause weight gain.

Instead of avoiding snacking altogether, follow the advice of the most effective weight loss programs and eat snacks in moderation. This means controlling your portion sizes. For example, you can still eat chips if you limit yourself to one serving per sitting. These programs also recommend replacing your snacks with healthier alternatives—like sliced vegetables and hummus or mixed nuts—more often. This way, you can eat healthier and still occasionally munch on your favorite chips. You can even prep your portion sizes in advance, so you only need to grab your snack of the day out of the fridge.

Drink enough water

In line with snacking healthier is drinking enough water. Energy drinks and soda seem like the best gaming companions, but they’re not hydrating. They also contain lots of sugar and calories—in other words, empty calories that contribute to weight gain.

To keep you going for longer, make water your drink of choice. Healthline’s 2023 article “How Drinking More Water Can Help You Lose Weight” informs that drinking water burns more calories and reduces caloric intake by making you feel full after drinking. Drinking 1-2 liters of water daily is ideal for weight loss. Try keeping a big jug of water by your computer so you always remember to hydrate. You can also mix things up by adding lemons or berries to your water for extra flavor.

Start exercising regularly

Gaming is primarily a sedentary activity. It entails hours of sitting, preventing you from burning calories to avoid weight gain. That’s why it’s crucial to make time for physical activities.

You don’t always have to go to the gym to do so—you can exercise at home if it’s more convenient. However, you need to follow an exercise routine to remain consistent. Set aside time daily or every few days to work out. This can be 15 minutes before gaming to jog, do yoga, or lift weights. If you’re struggling to start, you can play activity-based video games available through VR or on consoles like the Wii. That way, you’ll feel like you’re still gaming while exercising.

Get sufficient sleep

The Sleep Foundation’s 2022 post on gamers’ sleep quality reports that 47.9% of survey respondents sleep late to play. This prevents them from getting the recommended 7 hours of sleep nightly, resulting in weight gain.

When you don’t get enough sleep, your body has an increased level of ghrelin—the hormone responsible for hunger. This means you’re more likely to eat more throughout the day and gain weight. You can prevent this by setting a time limit for gaming. This can be challenging, so start slow. If you game until 3 AM, try stopping at 2:55 AM and move the deadline back 10 minutes over regular intervals. Eventually, you’ll work your way to getting some well-deserved shut-eye.

Losing weight is vital for esports players who spend their time seated. Follow the tips above today to begin your weight loss journey. If you liked this article, read our other work here at The Business of Esports.