Did you know that swimming burns more calories than jogging or aerobics? If you are determined to lose weight, you can try swimming vigorously and regularly without increasing calorie intake, and you can certainly be on your way to a slimmer you.
To lose one pound of weight, you have to burn 3,500 calories more than your body uses up. You will need to first figure out how many calories your body needs to keep your current weight. You can use a BMI Calculator to help you out. Once you find this amount, you will then be able to calculate how much you need to swim.
Even if you are just swimming at a leisurely pace, you can still burn 500 calories every hour. This means, hanging out at the pool at least three times a week and swimming for an hour will lead to half a pound weight loss weekly.
The number of calories you burn is also determined by the type of stroke you swim. You dont have to be a performance swimming expert to lose weight doing this activity. Most people can do the basic swim strokes at their own pace. The most common, freestyle, can normally burn 650 to 820 calories hourly, but this depends on the intensity of your stroke.
The backstroke, on the other hand, uses up 650 calories. For breaststroke, the figure is 820, and 900 for the butterfly. Lastly, the sidestroke will have the same value as the backstroke. If you are, however, not as good with your strokes, you can tread water vigorously and still burn 820 calories. A daily visit to the pool and an hour of swimming each time can lead to about 1.5 pounds of weight loss.
Lets face it, swimming for an hour can be tough on anyone, so you can try some strategies to be able to hit your target weight loss. First of all, you can try interval training. This means, swim a lap quickly and vigorously, then the next lap at a slower pace. This is a good way to burn enough calories and get a workout without getting tired so quickly.
Secondly, you should consider using a bathing cap. This way, resistance in the water is reduced, and you can swim faster and burn more. Another tip is to try to mix different strokes or even using pool equipment. Using fins, kickboards and hand paddles can help you vary your workout and continue going. Dont worry, you will find yourself building stamina and endurance as you continue swimming.
The last technique to meeting your weight loss goals even without having to visit the pool every day is to combine swimming with a lower-calorie diet. Even by reducing your daily intake by 500 calories and doing around 2 and a half hours of swimming weekly can help those numbers on the weighing scale go down.
You should also watch out for after-workout snacking. One normally feels very hungry after swimming because your body is depleted of carbohydrates afterward. So to support your weight loss efforts, you should reach out for a low-fat carbohydrate snack to avoid feeling the need for a huge meal later on. Go instead for low-calorie vegetables and fruits, and opt for meals with lean protein, low-fat dairy products, and whole grains. By doing so, you can find yourself not just fitter after months of swimming, but also much lighter.