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so you've decided you wanted to lose
weight maybe you've entered an event
that you'd like to get fitter for or
you're just a bit heavier than you
prefer and you want to adopt a healthier
lifestyle
whatever the reason losing weight is
something that quite a few of us aspire
to so today in this video I'm going to
be explaining how you can use swimming
as part of a weight loss plan and also
how to incorporate it as a good
exerciser
let's dive in
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something is a great way to get regular
exercise in fact it's a lot of people's
go-to for fitness but why is something
so great well the main point is the fact
that it is a weight bearing so before I
let sites get injured compared to
something like running and that in the
long run means you're able to train more
consistently and you're more likely to
stick to that weight-loss plan and on
top of that the conditions remain pretty
constant all year round if you're
training indoors so it's going to help
with motivation where maybe it's cold
and wet outside during the winter and
dreamers tell me if you live somewhere
that gets really hot you know you can
still train indoors but I overheating
[Music]
how has this got anything to do with
swimming well if you are intending on
using swimming as your main way of
expending those calories then ideally
you need to know how much you expend
when you swim and therefore how long you
need to swim so you can factor it into
this weight loss plan now swimming as a
rough approximation uses eight times the
amount of calorie compared to resting
obviously that does vary as if you're
doing easy slow backstroke for example
it's gonna burn far less than say during
butterfly or hard front crawl but as an
estimation you'll be burning between
five and seven hundred calories an hour
when you're swimming so let's take 600
as an average but for men it will be
slightly higher than women and also if
you're heavier
you will also be burning it slightly
more if you'd like to get a more
accurate figure of how many calories
you've consumed to your son's session
then there are plenty of online catfish
out there which can help you so ideally
you want to be targeting trying to swim
for an hour but we understand if you've
not be something for a long time or
swimming isn't your strength then that
might seem a little daunting to start
with so start with a shorter time
generational if you can then complete
and build up from there but it's
actually the amount of time you spend
for me that has a greater bearing on the
amount of calories you burn as opposed
for the intensity so really focus on
trying to increase that length of time
and you'll find that as you naturally
get fitter you'll actually be able to
get a little bit quicker anyway and once
you've been swimming for a little while
you might want to change the pace and
mix it up just to keep swimming a bit
more interesting
now we know that in order to lose weight
you need to maintain a small but
consistent negative energy balance over
a long period of time the question is
how do you maintain that then where does
swimming fit into the mix well we've got
some tips to help you as well as some
interesting sport science coming up
increased duration of exercise has been
proven or shown to have a more
long-lasting effect when it comes to
losing weight and it's not known exactly
why but it's thought that it might be to
do with planning and having something
put in your diary so say you're
committed to swimming a certain amount
of times a week and you put it in your
diary
you are more likely to go and then after
a while if forcing this habit it should
become more of a natural and easy
occasion so that's the simple part but
when you are thinking about losing
weight you need to plan it in the
overall picture and that's where you
also need to plan your nutrition intake
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when it comes to planning ahead and
using swimming for your weight loss you
do need to be aware that something comes
with a slight caveat as it can actually
make you feel more hungry as a result
and there's been some studies that have
shown that swimmers have more hunger
than say after doing cycling or running
training this is a result of the
hormones coming from swimming in
initially you might feel that hunger
suppressed but not long after your
appetite will significantly increase so
you need to make sure you've planned for
that and you've got the correct
nutrition there but if you do want to
know a little bit more about why
something makes you hungry and how you
can deal with it we've made a recent
video on that topic so go and check it
out on GTN well sticking with nutrition
now you may be someone who skips
breakfast or you're thinking about doing
it as part of your weight loss plan well
before doing so just have a think
because they've been some studies that
have shown by missing breakfast that
actually upsets your hormone balance for
the rest of the day and people who
actually have breakfast more likely to
have more energy in the morning and
therefore be able to do more activity
and also it can prevent having such a
big lunch and then that slump afterwards
which can then lead to wanting or
craving some high sugar snack which you
need to try and resist
final few tips which you might find help
you to stick to a weight-loss plan when
it comes to us to me one could be
joining a group whether that's a local
club or just finding a few friends
making it a little bit more enjoyable
and sociable side of it and then finally
setting some goals both short-term and
long-term make sure they're realistic
and somehow try to hold yourself
accountable whether that's writing them
down sharing them with a friend or maybe
you could even share them on your social
media so that people will remind you and
that could be maybe a certain amount of
weight loss distance you want to square
more a time frame you want to be
swimming for at the end of the day
losing weight for most people is
challenging but it's totally achievable
and swimming on its own isn't going to
do that but if you incorporate it into a
larger plan and make sure your nutrition
is planned around it as well then it can
be a great tool to help you lose weight
and you never know you might meet some
friends along the way and if you're
swimming consistently you're play find
as a bonus your swimmer will naturally
improve so let us know if maybe you're
using swimming to help with your weight
management or you've got some other
tricks or tactics you find that work and
you can do that by sharing in the
comments section below and check out all
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