Losing Weight By Swimming

Losing weight by swimming

Swimming is an excellent form of cardio and also an enjoyable way to lose weight!

Looking to lose weight and already tried a few programmes or diets but not quite satisfied?

No worries, losing weight by swimming is actually quite simple and cost-efficient!

All it will cost you is a swimsuit and registration at the pool – if you have your own, better yet!

Tip #1: take your time

If you are expecting to lose weight in a few days or within a week, it's time to adjust those expectations.

Losing weight too quickly is not the most healthy way to go. Moreover, most of the time you’ll gain back those extra kilos as quickly as you lost them.

More importantly, losing weight too quickly will also affect your metabolism.

Therefore, this programme is designed to help you lose weight on a long-term basis.

It will mainly be targeting the habits you should have in order to feel healthy in the long run.

It’s all about finding the right balance so you can keep pushing yourself and stay motivated!

If you are following the advice listed in this article, you should see results within 3 weeks!

How To Lose Weight by Swimming

Tip #2: eat healthily

A well-balanced diet is essential if you want to achieve your objectives. Many people are convinced that fasting is the best way to achieve your goals, but it’s been proven that it’s probably the worst way to lose weight.

Do not skip meals and enjoy your 3 meals per day (breakfast, lunch, dinner)!

Do not try to restrict yourself as you’ll lose motivation and won’t be able to reach your targets.

The only thing you should avoid is all the in-between snacks that are non-beneficial to your overall nutrition.

Having a snack once in a while is okay, but not all the time!

As you have probably understood, it’s all about finding the right balance. Try not to ruin all your efforts because of a bad diet.

How To Lose Weight by Swimming
How To Lose Weight by Swimming

Introducing the revolutionary turn goggles

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Why swimming is good for staying in shape

Swimming is one of the most energy-consuming sports and in turn, is one of the best sports to torch them calories!

Swimming is also really accessible as you can start really young without being restricted.

Furthermore, swimming is also a full-body exercise: from your legs to your arms, every single part of your body is active and being used.

As you are in the water, swimming is also a really low-impact exercise with a low risk of injury.

Low risks, high rewards – what's not to love about it?

The programme

Now, we have come to the swim training programme portion of this article.


Do note not to start with long sessions, but prioritise shorter ones with a higher intensity and frequency.

This programme is based on the regularity of your training and the variety of strokes and not on the distance you are able to swim.

Used to swim twice a week for 1 hour? You should consider shortening your sessions as well as training more often.

It may be difficult to change your habits but it’s definitely something you should consider in order to lose weight in a more sustainable way. 

At the beginning, it can seem like a lot, but it’s definitely the best way to quickly improve your swimming technique and lose weight effectively.

Here's our recommended 45 minute session four times a week programme to get the ball rolling!

SESSION 1: Cardio

Working on your cardio stays the best way to lose weight.

- Start with 10 minutes of breaststroke as a warm-up.

- Then, 20 minutes of front crawl, do not hesitate to rest but remember to stop your timer.

- End with 15 mn of fractionated (50m intense, 50m cooldown). Choose the stroke that suits you best!

SESSION 2: Full body training with fins

Fins can be really useful if you want to lose weight and quickly sculpt your brand new body.

- Start by swimming 10 minutes in the stroke of your choice.

- Then slip on your fins, grab a board and swim for 25minutes.

Keep the board in front of you, keep your head down and look at the bottom of the pool. Alternate front and backstrokes.

- Keep your fins and board and end with 10 minutes of backstrokes. You can alternate this with front strokes.

SESSION 3: Refine your silhouette

Backstroke is a very complete stroke. It’s a good way to work on your full body muscles and get a more defined body.

- Start by swimming 10 minutes in the stroke of your choice.

- Then practice your backstroke for 20 minutes.

Once again do not hesitate to have a break but don’t forget to stop your timer.

- Finish with 15 minutes of breaststroke to work on your aerodynamics and your abdominals.

SESSION 4: The bonus session!

We all have a favourite stroke. The point of this session is to enjoy and stay motivated!

Swim 45 minutes and try not to stop with your favourite stroke – be it breaststroke, freestyle, sidestroke, backstroke, dolphin style or even butterfly!

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