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Chat to other fitness enthusiasts on our Exercise forum.

Exercise

Swimming, can I loose weight without changing my diet?

36 replies

Movingforward123 · 17/03/2013 20:31

I need to loose at least a stone. I have a very badly sprained ankle with torn ligaments and I want to exercise to loose weight. I don't feel able to go on a diet right now while I can't walk and im stuck at home.

But I do want to start swimming once I can walk. Just wondering if I could loose weight by swimming around 3 times per week without changing my diet. I do the breast stroke btw.

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Sleepwhenidie · 17/03/2013 22:40

Hey - whatever the answer re losing weight, it certainly isn't going to hurt anything!

There are endless reasons why taking up swimming will be a good thing, it is a fantastic form of exercise, if you do 3 sessions of 40-45 minutes a week it will definitely make you feel fitter, firmer, happier and healthier (tho I second the vitamins recommendation). Do it, eat a healthy, mindful diet (not feeling deprived or restricted) and see what happens...it can only be good .

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BigRedBox · 18/03/2013 08:08

MFP gave me 1200 too. Totally unrealistic for me. I changed it to 1500 then after a couple of weeks down to 1400.

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Movingforward123 · 18/03/2013 10:11

Bigred - ill have a look at changing it. Can I ask what your starting weight was and goal weight?

I'm currently 10.6 stone and defintly need to loose a stone. Normally my goal weight is 9 stone as im normally between 9.13 and 10.2

1200 cals per day makes me feel like I'm starving, I can manage to keep my meals within that amount but that would mean no snacks ever, and my will power isn't that strong right now!

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Movingforward123 · 18/03/2013 10:18

Ok I've just changed mfp to 1400 cals and to loose 1.5 lbs per week.

Not sure if that will work or not but I guess it's worth a try.

The last time I lost weight and it worked was when I did the closer diet and I was just under 9 stone. And I think I had 1300 cals per day!

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WowOoo · 18/03/2013 10:23

After I swim I always feel mega hungry.
It must burn masses of calories.

Why not have your biggest/ most calorific meal after the swim and then lighter meals at other times?

To lose 1.5 lbs a week sounds sensible. You could even change it to 1lb a week and think of it in the very long term of getting fitter and eating more healthily over a year or so.

Good luck.

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Sleepwhenidie · 18/03/2013 13:09

Swimming does make you feel hungry in a way that other exercise doesn't, I think it may have to do with your body dealing with the cold...it certainly doesn't burn "masses of calories" though so beware of thinking like that!

Calorie burn will vary hugely depending on your stroke/speed and whether you rest between lengths etc. I would estimate steady breaststroke maybe 8 cals per minute, strong crawl more like 11 cals per minute.

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Sleepwhenidie · 18/03/2013 13:10

Basing my estimate on a 10 stone-ish person btw. The bigger you are the more calories you will burn.

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Beamur · 18/03/2013 14:42

The diet I've been following has been loosely based around 1600 calories, which is what my basal metabolic rate was calculated at. Had a weigh in today and since the New Year I've lost 13 pounds which I'm really pleased with. I was chatting with the trainer who runs the circuit class I've been going to and she also said that because of the pressure of the water, your blood pressure goes up a little bit and your heart rate raises quite easily during swimming. It's good exercise. I find it really relaxing too - I've been going quite late at night as it also then guarantees a good nights sleep!

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WowOoo · 18/03/2013 19:58

SleepwhenIdie - that's surprised me about the calories.
I admit i am clueless about it, but I would have thought swimming burned more.

If strong crawl is 11 cals and I do it for half an hour, that's only 330 calories which is equivalent to a small snack. A couple of crackers with cheese? (here I have no idea)

Beamur - that's almost a stone since Jan.... Fantastic! Swimming certainly does wonders for a deeper sleep. It's not so busy in our local pool in the evenings, another bonus.

Movingforward - I don't know how tall you are or how you look, but 10.6 isn't too heavy is it? Why not aim for losing the 0.6 bit in the next 3-6 months.

It took me years and years but I'm glad I did it gradually, bit by bit. With lots of blips here and there!
There's no going back now. Can't afford new clothes!

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Pleaseputyourshoeson · 18/03/2013 20:30

Even if it doesn't burn as many calories as other exercise the v act of doing something rather than nothing will help you lose weight as your metabolism will naturally speed up which will help burn calories faster through the day. Drink lots of water and eat plenty fibre. Do some strength training at home - sit ups, press ups, tricep dips etc that will help with the calorie burn too.

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Sleepwhenidie · 19/03/2013 13:42

Yep, good advice from shoes - and it doesn't necessarily burn loads less, jogging 3 miles would burn a similar amount of calories as a good crawl for 30 minutes. There is quite a difference between steady breaststroke and strong crawl however and you need to be a pretty decent swimmer to maintain a good paced crawl for 30mins+

Also on the plus side though, swimming has been proven to improve aerobic capacity better than almost any other form of exercise, including running, it also tones your core better than most things, carries low risk of injury and provides a good all over workout - all good !