How much weight can you lose by swimming for a month

Running, skipping rope, cycling, dancing, swimming, etc., these exercises can consume a large amount of calories in the human body and achieve the effect of burning fat and losing weight. However, among the many types of sports, swimming is the one that consumes the most physical energy. In other words, it is the most effective way to lose weight. Fat girls may wish to try it. How much weight you can lose by swimming for a month depends on your individual constitution, so if you want to lose weight, you must stick to it.

The best time to swim to lose weight

The best time to swim for weight loss is generally divided into the following time periods: one is about 2 hours after breakfast in the morning, and the other is about 40 minutes after dinner in the evening or 1 to 2 hours before going to bed.

1. Swim about 2 hours after breakfast

The body's metabolism is better in the morning, which is more conducive to exercise and fat burning. Moreover, the water temperature is relatively low in the morning. According to the principle of body temperature homeostasis, the human body will automatically adjust its body temperature and burn fat and glucose to replenish the consumed calories. However, you should be careful not to swim too much in the morning. Swimming for half an hour is enough. Because swimming is a sport that consumes a lot of energy, if the amount of exercise is too much, the human body's spirit will naturally decline, which will affect the subsequent study, work and life.

2. Swim for about 40 minutes after dinner

According to scientific research, the human body is most active from 15:00 to 21:00 in the afternoon, and exercising during this period is most effective. If you exercise before dinner, you will definitely feel hungrier, have a bigger appetite, and eat more because swimming consumes a lot of physical energy. The body feels tired after swimming, and people usually don’t exercise after a meal. The long-term accumulation of fatigue can easily lead to weight gain. Therefore, it is recommended to start swimming 40 minutes after dinner. Firstly, you will have enough physical strength, and secondly, it can burn calories and help reduce fat.

3. Swim 1 to 2 hours before going to bed

Why can swimming before going to bed produce good results? This is because the calorie burning effect generated by exercise will not immediately return to the calorie consumption before exercise after the exercise ends. Generally speaking, the calorie consumption within a few hours after exercise will be several to dozens of calories higher per hour than before exercise. So even when you are sleeping, you can still continue to lose weight, what a wonderful thing.

Two major reasons why swimming for weight loss fails

Swimming is very effective for weight loss, but many people find that swimming does not make them lose weight. What is the reason?

1. Insufficient exercise. Swimming is in the anaerobic exercise stage at the beginning. Energy consumption mainly relies on anaerobic fermentation of sugar. The exercise in this stage is very intense, people are short of breathing, and have insufficient oxygen supply, so fat is not used at all. If you continue exercising, the body will enter the aerobic exercise period. In the following hour, under moderate intensity exercise conditions, energy is supplied by aerobic metabolism of sugar. No fat will be consumed during this hour. If you continue to exercise, you will start to consume fat through aerobic metabolism. Therefore, swimming will only start to produce a weight loss effect after at least one hour of continuous exercise. Some people do not exercise enough time or amount to achieve results.

2. Improper eating after swimming When you swim to lose weight, you should also pay attention to dieting. However, people experience a "super recovery" phenomenon after exercise. Simply put, in order to adapt to the increased exercise level in the next stage, the human body needs to consume more energy than before after each exercise. This is a self-protection measure of the human body. Therefore, people often eat well and sleep well after swimming, and the calories consumed are replenished, or even more than consumed. Therefore, if you do not pay attention to diet, especially if you stop exercising after a period of time, it is most likely that your weight will exceed the original level. This is an important reason why many people fail to lose weight through exercise.

Swimming is a very healthy way to lose weight. It not only strengthens the body but also makes the figure more graceful. Swimming is not a local exercise but a whole-body exercise, so it is very helpful in shaping a perfect body shape. Therefore, people who want to lose weight and have a more perfect body shape might as well try swimming!