Quick Answer
To lose weight through swimming, experts recommend swimming 3-5 times per week for 45-60 minutes per session. The exact number of swim sessions needed for weight loss depends on factors like your fitness level, swim stroke efficiency, effort exerted, and additional calorie intake and expenditure. For optimal weight loss, combine swimming with a reduced calorie diet.
How Many Calories Does Swimming Burn?
The number of calories burned swimming depends on:
- Your weight – Heavier people burn more calories than lighter people
- Swim stroke – More vigorous strokes like butterfly burn more calories than slower strokes like breaststroke
- Effort level – Swimming at higher intensities burns more calories
- Duration – Longer swim sessions burn more calories than shorter swims
On average, a 155 pound person burns approximately 423 calories per hour while swimming freestyle laps at a moderate pace.
The table below shows estimated calories burned per hour for a 155 lb person swimming at a moderate, vigorous, or highly vigorous intensity:
| Intensity | Calories Burned Per Hour |
|---|---|
| Moderate (50% max heart rate) | 423 calories |
| Vigorous (70% max heart rate) | 588 calories |
| Highly vigorous (80-90% max heart rate) | 712 calories |
As shown, increasing swim intensity dramatically boosts calorie expenditure. Highly vigorous swimming can burn over 700 calories per hour for a 155 lb person.
How Many Calories Should You Burn For Weight Loss?
To lose weight, you need to burn more calories than you consume through diet. A calorie deficit of 500 calories per day can result in about 1 pound of weight loss per week.
To create a 500 calorie per day deficit through swimming alone, you’d need to swim vigorously for about:
– 45 minutes daily
– 60 minutes 5 days per week
– 90 minutes 3-4 days per week
However, it’s difficult for most people to sustain swimming that long every day. Thus, combining swimming with dietary changes is more realistic for weight loss.
With dietary changes, swimming 3-5 times per week for 45-60 minutes can help boost calorie deficit for weight loss.
Weight Loss Swimming Plans
Here are some sample swimming plans for weight loss:
Beginner Weight Loss Plan
- 3 swim sessions per week
- 45 minute sessions
- Mostly moderate intensity with some vigorous intervals
Intermediate Weight Loss Plan
- 4 swim sessions per week
- 60 minute sessions
- Mostly vigorous intensity with some highly vigorous intervals
Advanced Weight Loss Plan
- 5-6 swim sessions per week
- 60-90 minute sessions
- Highly vigorous intensity
Modify the plan based on your fitness level, scheduling constraints, and weight loss goals.
Tips For Maximizing Fat Loss
Here are some tips to maximize fat and weight loss from swimming:
- Engage your core – Actively engage your core muscles while swimming to burn more calories and tone your midsection.
- Vary strokes and speed – Alternate swimming strokes and speeds to work different muscle groups and keep your body challenged.
- Try intervals – Include intervals of high intensity swimming to spike calorie burn.
- Use equipment – Hand paddles, kickboards, and pull buoys can make you work harder in the water.
- Swim in open water – Open water swimming engages your core more than pool swimming.
- Reduce calorie intake – Create a calorie deficit through diet as well as exercise for weight loss.
Other Benefits of Swimming for Weight Loss
In addition to burning calories, regular swimming provides many other benefits that can aid weight loss:
- Builds muscle – The resistance of water builds lean muscle mass, increasing metabolism.
- Low impact – It’s gentle on joints, allowing longer workouts than higher impact exercises.
- Stress relief – It relieves mental stress, which can reduce emotional eating.
- Appetite control – Aerobic exercise helps regulate appetite hormones.
Conclusion
For optimal fat loss, aim to swim 3-5 times per week for 45-60 minutes per session. Exact frequency depends on your fitness level, stroke efficiency, effort exerted, and other lifestyle factors. Combine swimming with a reduced calorie diet and interval training for best results. Swimming is also beneficial for overall health, muscle building, appetite regulation, and stress management.