How to Achieve Weight Loss through Swimming


Swimming about a mile a day can help a lot in the effort to lose weight. Swimming, when partnered with a healthy, balanced diet, will result in proper and safe weight loss. According to professional recommendations, a person should lose between one and two pounds a week. The outcome varies from person to person depending on an individual’s daily calorie-intake, current weight and recommended weight loss rate. Here is information a person needs to know regarding how to lose weight by swimming.

  • Determine the amount of weight necessary for you to shed and create a plan to facilitate losing about one pound every week. Visit your physician and consult with her about what is the ideal weight range for you. Select a weight that belongs in that range and design your plan toward achieving your target weight.

    • Keep in mind that for every mile you swim, you could drop around 300 calories. However, this number can differ based on your present weight and swimming ability. Someone who is more used to swimming can swim one mile in around 30 to 40 minutes, while it may take someone who is a beginner swimmer or who is not in the best shape significantly longer to swim a mile. Remember to always be realistic with your goals so you do not become disappointed and lose interest in your swimming regimen.
    • Compute the timeframe it will take to shed a pound. A person weighing 150 pounds can burn one pound in about 11 days even without restraining his or her diet. That means there’s a probability of losing about 2100 calories in only one week. Set an attainable goal to keep frustration at bay that might stop you from continuing to work on reaching your objective.
    • Ensure you are not consuming too much food. Keep track of the amount of calories you take in every day so you can compare your data with the recommended weight loss for your health and age. Generally a person needs calories between 2000 and 2500 per day, so if you take in more than the recommended amount of calories you likely will not lose weight. Discipline is an important factor when trying to lose weight.
    • Figure out how many calories you need to take off of your daily diet. Swimming one mile every day is not enough if you aim to decrease your weight by a pound every week. Throughout the week you should diminish your calorie intake by 200 every day to cut 1400 calories overall. The size of a typical snack is 200 calories. That means you should have 1800 calories if your ideal caloric intake is 2000 calories. Make sure that your diet is always appropriate and healthy.

            Tips & Warnings

            • If you are a beginner at swimming, take things slowly so as not strain any muscles that might later on hinder you from continuing with swimming.
            • Make sure to eat nutritious snacks to ensure you always have enough energy for swimming and for other daily activities as well.
            • Keep in mind that you should not completely deprive your daily diet of calories, and be sure you have a well-balanced diet.
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            About the Author: Andrew Reinert is a health care professional who loves to share different tips on health and personal care. He is a regular contributor to MegaHowTo and lives in Canada.

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