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Resistance created by water burns calories quickly.
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Since swimming is a high calorie-burning workout, it can definitely help you lose weight and get skinny. However, just because you swim regularly doesn't mean you'll drop pounds. The key to weight-loss success is to burn more calories than you eat, and swimming is an excellent way to do just that.
Weight-Loss Calorie Needs
An excellent way to shed pounds and get skinny is to create a calorie deficit by boosting your energy expenditure while swimming and reducing your calorie intake -- or combining these two methods. The Centers for Disease Control and Prevention suggests creating an energy deficit of 500 to 1,000 calories daily, which often helps shed about one to two pounds weekly.
Calories Burned Swimming
The number of calories you'll burn swimming is based on your body weight, swimming duration, workout intensity and the type of swim stroke you choose. In general, the more you weigh the more calories you'll burn swimming the same pace and duration as a smaller individual. Harvard Health Publications reports that a 155-pound person expends 596 calories per hour swimming the backstroke, 744 calories swimming the breaststroke and 818 calories swimming the crawl stroke for one hour.
Getting skinny can be more than just simply losing weight. Increasing lean body mass and burning fat can help you drop inches, even in the absence of weight loss. To maximize fat loss, especially in your abdominal area, participate in high-intensity interval training workouts, suggest authors of a 2011 review in the "Journal of Obesity.вЂќ To achieve an effective high-intensity interval training workout, combine bouts of high-intensity swimming with lower-intensity recovery periods during your swim.
Even if you boost your calorie expenditure by swimming, calorie control is important to effectively shed pounds. Individual weight-loss calorie needs vary, but often range from 1,200 to 1,600 calories a day, notes the National Heart, Lung and Blood Institute. Eat whole grains, fruits, vegetables and healthy fats. Focus on getting plenty of protein. A 2013 study published in вЂњObesityвЂќ found that getting 35 percent of your calories from protein decreases abdominal and total body fat. Choose leans meats, seafood, skinless poultry, egg whites, soy products, low-fat dairy foods, nuts, seeds and legumes.