Myths about swimming and weight loss abound. Typically, people think nobody loses weight by swimming. Using that same logic, though, no one loses weight by eating. The question is not whether swimming alone causes weight loss, but rather whether swimming combined with a healthy diet low in fats and refined sugars result in pounds lost.
Weight-Loss Mechanism
The body needs energy to sustain internal systems such as circulation, respiration and even perspiration. Food supplies fuel for that energy. Muscle tissue requires more energy just to maintain itself than does fat tissue --- meaning that those sedentary people looking to lose fat burn fewer calories than people who weigh the same but have lots of muscle mass. Exercise increases the number of calories burned in a day and helps transform fat into muscle.
Effects
Apart from increasing calories burned, swimming boosts cardiovascular fitness and overall body toning. Endorphins released after vigorous swimming workouts make dieters feel more energetic and positive about body image in general. In addition to boosting your morale, swimming also increases appetite, in part due to the overall workout and the cooling effect of the water. Perhaps the reason swimming gets the reputation as an anti-diet exercise is simply that swimmers overeat to satisfy their increased appetite.
Exercise Examples
Swimming long distances at low to moderate speeds helps burn off fat and calories. It is an aerobic-intensive exercise, meaning that the body uses oxygen in metabolizing carbohydrates and fats to provide energy and endurance.
Interval training consists of both low- and high-intensity swim sets. The low-intensity segments boost cardiovascular health; the high-intensity sets test the swimmer's muscles and anaerobic capacity. Anaerobic respiration relies on available energy stored within muscles for short bursts of intense activity. Sprint sets and intense kick sets help build muscles and boost metabolism.
Menu Selection
Swimming an hour burns approximately 511 calories, according to the Mayo Clinic. But if a swimmer consumes 500 more calories more than usual, she negates the exercise and loses no weight. Figure out roughly how many calories you require daily based on weight and activity level at the Department of Agriculture's MyPyramid website. To lose about one pound per week, subtract 500 calories from the total and stick to a daily diet that adds up to that number. Figuring out a daily menu centering around whole grains, vegetables fruits and some lean protein improves the quality of every calorie you eat.
Considerations
Swimmers might lose weight when they cut back on calories, but exercise novices might actually gain a few pounds when less-dense fat turns into muscle. Eventually, a calorie deficit coupled with increased activity levels help dieters lose pounds gradually and safely.
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