Fitness and Diet

Dancing for weight loss: How to dance to lose weight

I’ll just tell you straight up, yes, it is true, dancing can help you lose weight. When you think about it, your mind conjures up images of movement, music, and magic. 

However, it is more than that. It takes energy, and lots of it, which makes it great not only for fun and vibes but for health purposes as well. 

Whether you’re a seasoned pro or a hesitant beginner, it has the power to transform your life in ways you never thought possible. From reducing stress and anxiety to improving cognitive function, and boosting your self-esteem, the benefits of dancing are numerous and profound. It can help you lose weight, improve your flexibility, and even reduce your risk of chronic diseases like heart disease and diabetes.

Key takeaway

Many things happen when you dance, such as feeling better, losing weight, getting stronger, sexier, happier, and so on. 

We’re going to go over the numerous benefits that come along when you dance, and how it can aid your weight loss journey. What’s more, you get a list of songs to create a playlist to get you started and make your dance workout routine more fun!

Dancing for weight loss (how to dance to lose weight)

3 happy people dancing

By adding these strategies to your dance routine, you can effectively use dancing as a fun way to aid in weight loss. 

1. Choose a high-energy dance style 

Opt for dance styles that involve fast-paced movements, and high energy, like Zumba, hip-hop, or salsa. High-energy dance styles can help you burn lots of calories. So, therefore, hit the floor and dance away!

Dance regularly

As with any other exercise regularity is key. Aim to dance for at least 30 minutes to an hour several times a week to see results. If you consistently practice, it will help you build endurance, and burn more calories over time. So, therefore, make sure you show up and go off! You’ve got this. 

Full-body engagement

When you dance, try to engage your entire body while doing it. Add movements that work different muscle groups to increase your calorie burn and tone your muscles.

Warm-up and cool down

Please don’t underestimate the power of dancing and the energy it takes. This is why you must always warm up with light stretches, and cardio before dancing. Additionally, cool down with simple stretches after your dance session.

Check out the article on stretching for some great examples 

Increase intensity and duration

As you get more comfortable with dancing, try to increase the intensity of your routines. You can add things like jumps, twists, and faster movements to challenge your body, and burn more calories. However, do it gradually without rushing, so your body gets more comfortable with time.

Focus on proper technique

Dancing also requires good form. So therefore you need to make sure that you’re doing each dance the right way. Good technique will help you get the most out of your dance workout, and most importantly prevent injuries.

Use dance workout videos

To my pals in the back who don’t know what dances to do, I suggest you follow dance workouts. They offer tutorials to guide you through high-energy dance routines. So, you can get the best out of your dancing, and to also make things easier. 

Dance with a partner or group

This is highly recommended if you do well with group activities and support. Dancing with others can boost motivation and accountability so you can stick to the plan. 

9. Combine with a healthy diet

While dancing can help with weight loss, it is still imperative that you combine it with a balanced diet. Dancing alone may not get your desired results unless you pair it with nutritious foods. Healthy eating will support your fitness goals and overall well-being, therefore pay attention to what you eat. 

Read about healthy eating tips 

Have fun

We definitely cannot forget to have fun when trying new things, and lifestyles. Don’t overthink it, and just enjoy the process, and have fun dancing your way to weight loss. 

With that said it’s still advisable to consult with a healthcare professional before you start any new exercise program, especially if you have underlying health conditions. 

Benefits of dancing 

Even though your goal is not to lose weight with dancing, you can do it. Why? Because it offers a ton of health goodies that you may want to be a part of. Also, dancing is great for people who don’t want to feel like they are “exercising” to lose weight and keep in shape.

With that said, let’s look at some of the top benefits it has to offer:

1. Calorie burn

Dancing can burn a significant number of calories. However, it depends on the intensity, and duration of your dance session. If you go hard and go far, you’ll burn more calories. 

2. Cardiovascular benefits

Dancing is an aerobic exercise that will improve your cardiovascular health, and increase your heart rate, and blood flow. So, therefore, if you’ve been looking for a non-exercise way to improve your cardiovascular health, you should try dancing. 

3. Muscle toning

When you dance, you work multiple muscle groups, tone up, and strengthen your muscles, especially in your legs, core, and arms. Sounds great right? So what are you waiting for? Hit the dance floor!

4. Metabolism boost

HIIT is known for helping people burn calories even after a session. However, dancing can do it for you as well. It can increase your resting metabolic rate (RMR), helping your body burn more calories at rest. Therefore, make sure you go all out during dance sessions so you can burn more calories afterward. 

5. Low-impact

It is also a low-impact exercise, which makes it easier on your joints compared to high-impact activities like running or jumping. It’s great for beginners as well, because you get the burn some calories even if it’s low-impact. 

6. Improved flexibility

Bet you didn’t know that dancing requires flexibility and range of motion. When you dance regularly, it can improve your flexibility over time as you practice. 

7. Stress relief

Dancing can boost your mood and reduce stress, which makes it a great stress reliever. Also, it’s a great way to express yourself creatively and release endorphins, which are feel-good hormones. What’s more, it can help prevent overeating and weight gain, as stress is a common cause.

 8. Cognitive benefits

Learning and remembering dance routines can improve your memory and cognitive function. It also enhances coordination and can sharpen your focus. How great is that?!

9. Fun and engaging

The most obvious of them all. Dancing is a fun and enjoyable activity, which makes it more likely that you’ll stick to your weight loss program. Why, as I mentioned earlier it wouldn’t feel like a “workout session”. 

When you dance you reap similar benefits that HIIT, strength training, yoga, running, and so on off

Some popular dance styles for weight loss

Dancing can be done in several ways, such as 

  • Zumba
  • Hip hop
  • Salsa
  • Ballet
  • Belly dancing 
  • Jazz
  • Ballroom
  • Latin dance
  • Freestyle 

These are the top ways to dance for fun or weight loss. They are not the “only way” to dance. You don’t have to be a professional dancer in order to dance, it is free for anyone. However and wherever you choose to dance, is completely fine. There is no “rule” to dancing unless your goal is to learn certain types of dancing then that’s fine. However, if you just want to get your groove on, please go ahead and do your thing! 

List of songs that burn lots of calories 

These songs you’re about to see will require a lot of energy from you hence the calorie burn. Let’s go over the:

 1 . Formation by Beyonce 

2 . 711 by Beyonce

3 . Where Have You Been by Rihanna 

4 . Turn down for what by Dj snake

5 . Panda by Desiigner 

6 . FE!N by Travis scott 

7 . You name it by DJ Suede 

8 . Gangnam style by PSY

9 . Party rock anthem by LMFAO

10 . Waka Waka by Shakira

11 . Cr-azy frog by Axel F

12 . Yeah 3x by Chris brown

13 . Turn up the music by Chris Brown

14 . I can transform ya by Chris brown

15 . OMG by Usher 

16 . Uptown funk by Mark Ronson

17 . Sorry by Justin Bieber 

18 . On the Floor by Jennifer Lopez

19 . Swalla by Jason durelo 

20 . Poker face by Lady Gaga

There are tons of songs and artists you can explore, but this list doesn’t cover all of them. Also, you can vibe to your favorite artists, and that’s fine! This list was just to give you some ideas. 

Low-impact dancing songs for your dance workout 

1 . Prince of Egypt by Mofe

2 . Love on me by Jt bazz

3 . Fine china by Chris brown 

4 . Umbrella by Rihanna 

5 . Cough by Kizz Daniel 

6 . Blow my mind by Davido 

7 . Sensational by Chris brown

8 . Call me everyday by Chris brown

9 . Love nwantiti by Ckay 

10 . Calm down by Rema 

11 . Lollipop by Lil Wayne 

12 . Copines by Aya nakamura 

13 . Pretty girl rock by Keri hilson 

14 . Water by Tyla 

15 . I follow rivers by Lykke Li

16 . Wait a minute by willow smith

17 . Cabin fever by Jaden smith

18 . Here I am by Barbie 

19 . Espresso by Sabrina carpenter 

20 . Say so by Doja cat 

Are there risks to dancing?

Like any physical activity, dancing carries some risks. Here are some potential risks to consider:

1 . Injuries: Dancing can lead to injuries, especially if you’re new to a particular style or don’t warm up properly. Common injuries include sprains, strains, and bruises. However, it is quite common, and you should be fine in a few days. 

2 . Poor technique: If you dance with poor technique, it can put unnecessary strain on your body, which can lead to injuries or long-term damage. Therefore make sure you pay attention to how to do certain dances and maintain proper form. 

3. Age and health considerations: Dancing may not be suitable for everyone, especially those with certain health conditions, injuries, or age-related limitations. However, it doesn’t have to mean you close the door to dancing. All you need to do is to get advice from a healthcare professional and go for low-impact dances. 

Regardless of the potential risks, dancing is still a safe way to lose weight. You just have to go easy when you start and listen to your body as well. You’ll be okay!

Read these articles on different weight loss strategies

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