Roller derby is a fun way to fit in some exercise.

How to Lose Weight With Roller Derby

by Eliza Martinez

If you're looking for a new and exciting way to burn calories and work out, roller derby might the thing you're seeking. The sport, which involves circling a track while wearing roller blades and knocking opponents out of bounds, is an enjoyable way to fit in some exercise without feeling like you’re stuck in a structured routine. Many cities have leagues for women that meet regularly enough that you can count the sessions as part of your healthy exercise regimen.

Healthy Weight Loss

Weight loss happens when you burn more calories than you take in. Keeping track of what you eat and how much you exercise can help you create the deficit needed to lose weight. You need to drop 3,500 calories to lose one pound. Therefore, to lose a pound in a week, you need a calorie deficit of 500 per day. Balancing the calorie content of your meals with the number calories burned during your roller derby sessions is a simple way to make sure you are burning more than you're eating. Because of the possibility of burning at least 300 to 500 calories during one hour of roller derby, adding it to your regular fitness routine is an ideal way to drop unwanted pounds.

Exercise Recommendations

The Centers for Disease Control and Prevention recommend at least 150 minutes of exercise each week. This equals 2½ hours weekly, though women who need to lose weight might need closer to 300 minutes each week. Attending a couple of roller derby practices and a competition or two is an easy way to make huge headway in reaching these goals. You can also combine roller derby with other forms of exercise to prevent boredom and challenge your body in different ways. Try biking, swimming, hiking or dancing, for example.

Creating a Routine

An hour-long roller derby session is ideal for getting your heart rate up and burning hundreds of calories. However, it's best to break your roller derby routine up throughout the week to keep your metabolism going, prevent burn out and reduce the risk of injuries. Spread your roller derby sessions out over the course of the week, rather than cramming in several hours all at once during just a couple of days. This way, you maximize the benefits of your time in the rink.


Despite the weight loss potential of roller derby, you must balance your diet for success. If you follow a roller derby session with several slices of pizza and a couple glasses of soda, you could very well regain all the calories you burned through your hard work. Instead of going crazy on junk food, eat a variety of foods from each food group, including whole grains, vegetables, fruit, lean protein and low-fat dairy. These choices offer you the nutrients you need to fuel your roller derby sessions and they are low in calories to help you lose weight.

About the Author

Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.

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