How to Lose Weight with Swimming for Beginners

how to lose weight swimming breaststroke

The most common thing when a beginner wants to lose weight and get the ideal shape is to get a gym membership. But for some people may be going to the gym isn’t too urgent and they don’t have much time to go there. In fact, swimming may give better results when you want to lose weight the way you like.

On a hot day, swimming is a great way to refresh your body. But they even have far better benefits than just relaxing your body. One of the benefits that you can get is losing weight. Interesting right? So swimming is a non-impact cardiovascular exercise, which is great for people with injuries or joint pain. Also, this is good news for people who are obese and have a range of motion issues because you have a natural resistance from water while swimming.

But there is a popular myth that these exercises are not as effective as cycling, walking, or running Even some people think it’s better to run around the pool than swim all day. But is that true? So, how can swimming help you lose weight? Read on to this article to find out some tips and tricks for you.

Related: 5 Best Tips for Teenager to Lose Weight

Tips on How to Lose Weight When Swimming.

1. Swim for a Set Amount of Time.

This is a way you can do to lose weight. First, do a dynamic stretch where you move all your body through several movements. It also aims to activate muscles and speed up your heart rate before getting into the main exercise. Some stretching moves that you can do several times such as arm swing, plank, hamstring stretch, and lunges.

Next, you can swim for 30 to 40 minutes at a moderate pace with freestyle strokes all the way through. But if you want to burn more calories, a swimming stroke is decisive. Butterfly strokes are the most demanding when compared to freestyle swimming because they work all over the body and burn more calories.

2. Add Interval Training.

Interval training programs are highly recommended when you want to maximize calorie burning. Just like cycling or running, adding a few intervals to your workout can accelerate the fat-burning process and maintains your metabolism after swimming. To perform, you can swim a few low-intensity laps and swim as hard as you can for 30 seconds. Lastly, end with a full rest for a few minutes or continue swimming by doing four low-intensity laps.

If you are a beginner, do not swim with high intensity because it can cause muscle pain and fatigue. Therefore, start swimming for 10 to 15 minutes 2 times a week. Over time, increase to 30 to 60 minutes 3 to 4 times a week.

3. Swim Regularly & Incoprotate with Some Water Aerobics.

Swimming regularly can help lose weight just like any other cardio exercise. So for best results, aim three to four days a week because the more active you are, the better. Also, if you want to stay active in the recovery days, take a water aerobics class. They offer many benefits, ranging from strengthening muscles and stimulating all the nerves in your body. It is a low-stress exercise that utilizes water pressure to burn about 400 calories for 40 to 60 minutes.

4. Improve Your Swimming Skills.

Overtime when you swim at the same technique and speed, your body gets used to it and your exercise becomes more effective. If that time comes, it’s a good idea to change your routine by improving your swimming skills to utilize different muscle groups. Swimming harder and faster in different styles will help maximize your results. It’s the best way to keep your heart rate high and your exercises more efficient.

5. Avoid Eating Large Portions After Swimming.

Usually, people feel very hungry after swimming. This is actually quite reasonable because swimming requires a lot of energy. But you have to be careful because if your goal is to lose weight, you have to burn more calories than you consume. That means avoid eating large portions after swimming. Therefore, if you feel hungry after swimming, it’s a good idea to add more veggies to your plate. Also add fruits, protein shakes, or this oatmeal recipe in reasonable portions.

Read more: How to Target the Optimal Heart Rate for Cardio Exercise

How Can Swimming Burn a Lot of Calories?

When you swim, you use all the muscles in the upper and lower bodies to move. In addition, they can make your lungs and heart work harder by supplying oxygen throughout the body. So your body provides a lot of energy and recruits a lot of muscle as you swim to burn calories, increase muscle mass while boosting metabolism.

Maybe you don’t feel too tired when swimming within an hour. In fact, your body has lost a lot of energy but you don’t realize it. This is because you move in the water and you don’t feel heavy when you move. It’s different when you’re walking or running which has a big impact.

How Many Calories Will You Burn When Swimming?

There are several factors that affect calorie burning when you swim, some of which are weight, metabolism, and swimming skills. According to the NutriStrategy table based on research from the American College of Sports Medicine, a 60-minute freestyle swim can burn about 590 calories for someone weighing about 132 pounds. While swimming at a slow speed can burn about 413 calories. If you like the butterfly stroke, go with it because they burn more, about 649 calories for 1 hour of swimming.

So if you want to lose 1 pound, you have to burn about 3500 calories. That means you need to swim for 7 hours or at least 2.5 hours each week to see the results every month. To make it better, combine your routine with a healthy lifestyle because it’s the perfect way to see faster results. So stay disciplined, consistent and don’t give up because success awaits you!

Is Swimming a Good Way to Lose Weight?

When compared to running or cycling, swimming may look outnumbered in terms of calorie burning. According to the American Council of Exercise, if you weigh 132 to 138 pounds, you can burn about 13.2 calories per minute by running. So for 1 hour of swimming, you can burn 792 calories, depending on some of the variables mentioned above.

Now let’s compare it to cycling. If you weigh about 132 pounds and cycle at 30km/h, you’ll lose 590 to 708 calories. Running and cycling may look better, but now let’s stop the myth that swimming is ineffective for burning fat.

In fact, with the right technique, you will be able to burn more calories and be effective just by swimming. To get the right swimming techniques, you can learn from Youtube or use a personal trainer. If you want to get better results, add endurance exercises or any exercise you like.

Related: Healthy Amount of Weight Loss per Week for Men & Women


Swimming is a great exercise to lose weight if you don’t really like the gym. They put less emphasis on muscles and joints when compared to other cardio exercises. So if you want to gain the ideal weight while getting overall fitness, there’s nothing more fun than swimming. Also, don’t forget to consult your doctor or personal trainer before doing any training program for your safety.

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