Does Swimming Help You Lose Weight? An Honest Answer
Swimming can help, especially as part of a routine that includes healthy eating. Here is what it does, what it does not, and how to make it work for you.
The short answer
Yes, swimming can help you lose weight, because it uses energy and builds fitness. But on its own it is rarely enough. Weight change depends on the balance between the energy you take in from food and drink and the energy you use across the whole day and week. Swimming adds to the "energy out" side; eating habits, daily activity and sleep matter just as much.
How much energy does swimming use?
It depends on your body weight, the stroke and how hard you swim. Estimates from Harvard Health Publishing suggest that 30 minutes of general swimming uses a few hundred calories for most adults, with heavier people and harder efforts using more. A relaxed swim with long rests uses far less than continuous laps. Treat any calorie figure, including the ones on fitness watches, as a rough estimate.
Why swimming is a good choice for weight loss
- Low impact. The water supports your weight, so swimming is easier on the knees, hips and back than running or jumping. That matters for people carrying extra weight.
- Whole body. The arms, legs and core all work, so you can use a lot of muscle at a moderate effort.
- Easy to keep doing. Weight loss depends on what you do for months, not days. Many people find swimming easier to stick with than other exercise.
- Cool in Singapore's heat. Exercising in water is more comfortable than running outdoors on a hot day.
Why some people do not lose weight from swimming
- Not swimming long or hard enough. If most of the session is spent resting or chatting, the energy used is small.
- Eating more afterwards. Many people feel hungry after swimming and eat more than they used. Plan a sensible snack or meal.
- Inconsistent routine. One swim a week is a good start, but regular sessions make a bigger difference.
- Technique limits. Beginners who tire after a length cannot yet swim long enough for a real workout.
How to get the most from your swims
- Swim regularly. Aim for two or three sessions a week, building towards WHO's recommendation of 150 to 300 minutes of moderate activity a week from all activities.
- Keep moving. Use short rests, and gradually increase the time you spend swimming.
- Add some harder efforts. Intervals raise the effort, and the energy used, in the same time. See our 10 swimming workouts for weight loss.
- Add strength training twice a week, as WHO recommends.
- Look at the rest of your day. Daily walking, regular meals, fewer sugary drinks and good sleep all help.
Measure progress beyond the scale
Swimming builds fitness and muscle, so the scale may move slowly even when you are getting healthier. Track other signs too: how far you can swim without stopping, how your clothes fit, your energy levels and how you sleep. If weight loss is a medical goal, work with your doctor or a dietitian.
Start with the basics
If you cannot yet swim comfortably for several minutes, a few lessons on breathing and technique will help you swim long enough for real benefits. See our adult swimming course and ladies swimming course, and read is swimming an aerobic exercise?
More in health and wellbeing
- 10 swimming workouts for weight lossSteady swims, intervals and kick sets for a weekly plan
- 7 reasons swimming is good for recoveryLow impact, active recovery and rehabilitation
- Recovery swim workouts7 gentle routines for tired muscles
- 15 reasons swimming is the best sportWhy swimming stands out for kids and adults
Sources
- Harvard Health Publishing, Calories burned in 30 minutes for people of three different weights. Energy used in swimming and other activities varies with body weight and intensity.
- World Health Organization, Physical activity fact sheet. Adults: 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening on 2 or more days.
Want to make swimming part of your routine?
Tell us how you swim now and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.