Swimming is a powerful means of getting your body in shape. However, if you're concerned about losing pounds or improving your condition before jumping in the pool, dietary changes can dramatically improve your fitness, especially when paired with regular physical activity. Before beginning a new diet or fitness plan, consult with your primary care physician or a qualified nutritionist and fitness coach. If you have heart problems, difficulty breathing or suffer from obesity, your doctor may prescribe a specialized course of action.
Calorie-Counting
With so many fad diets and conflicting opinions about healthful eating, counting your calories is one way to simplify the available information and lose weight. In most cases, you can count on losing weight once you've raised your caloric output or reduced your caloric intake. Consult with your doctor about your ideal caloric intake, a figure determined by age, weight, gender and lifestyle. Once you know how many calories your body requires to sustain all its vital processes, you can trim down your daily intake so that it's less than your daily output. Opt for foods with a low energy density, or number of calories in a given volume. Eating these foods, such as fruits and vegetables, will fill you up on fewer calories.
Pyramids and Plates
The food pyramid is an iconic reminder of healthy eating advice, with healthy foods at the bottom and unhealthy foods at the top. The U.S. Department of Agriculture has since ditched its pyramid diagram for a "healthy plate" diagram. Like the pyramid, the plate shows the recommended relative quantity of each food group. Fruits and vegetables take up about half the plate, grains take up about a quarter and proteins occupy the remainder of space. Dairy is represented as a glass next to the plate. Whether you follow the pyramid or the plate diagram, practice portion control of less healthy foods and derive the bulk of your diet from fruits and vegetables.
General Tips
If you prefer a more relaxed approach, you don't need to start a draconian calorie-counting regimen to get fit. Start with small adjustments to your eating routine. Note any unhealthy foods that you eat most days of the week and find healthy alternatives that you also enjoy. Adding variety will improve your overall nutrient intake. Look for healthy snack foods to tide you over between meals, as many of the empty-calorie foods are designed for those between-meal lulls. Find creative and personalized ways to tailor dietary advice to your likes; for example, you might derive your carbs from a snack of popcorn or reduce your high-fat dairy consumption by putting soy milk in your coffee.
The Role of Exercise
While a dietary change is an excellent start to improved health, a sedentary lifestyle will keep you from becoming truly fit. Alongside your new eating regimen, incorporate light physical activity into your schedule. If you are very overweight or out of practice, start with low-intensity exercises, such as walking or cycling. Look for activities you enjoy, such as recreational dancing or team sports, to encourage regular practice.
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