Swimming for weight loss: How it helps in losing weight?
Team Gabit
5 months ago | 6 mins

Swimming for weight loss: How it helps in losing weight?

Dive into a healthier you with swimming for weight loss! Discover the refreshing way to shed pounds and tone muscles. Make a splash in your fitness journey today!

Dive into a world where losing those extra pounds is as easy as a splash with swimming for weight loss! It's not just a cool escape from the heat; it's like your VIP pass to a slimmer, healthier you. Picture a workout that's more of a watery adventure than a boring task, and that's exactly what swimming offers.

Swimming is like throwing a calorie-burning party that effortlessly gets rid of the flab. The water's resistance ropes in every muscle, making your strokes a full-body workout. Weight loss by swimming is also gentle on your joints, so it suits everyone. So, swap the treadmill boredom for the lively pool vibes. Jump into the weight loss pool where every stroke pushes you to be healthier and happier.

know swimming for weight loss

Caloric burn in swimming

Swimming is a calorie-burning powerhouse that torches fat while having fun. It happens with its unique blend of aerobic and resistance exercise. 

As you propel yourself through the water, your body encounters resistance, requiring muscles to work harder. This engagement of multiple muscle groups turns every stroke into a full-body workout.

The water's resistance not only amps up the intensity but also demands more energy. Whether you're doing the freestyle, breaststroke, or backstroke, the continuous movement against the water's resistance elevates your heart rate, promoting cardiovascular fitness and burning calories in the process.

Moreover, swimming is a thermogenic exercise, meaning it generates heat in the body. To regulate temperature, your body taps into its energy reserves, translating to calorie consumption. Unlike high-impact exercises, swimming is gentle on joints, making it accessible to a wide range of fitness levels.

How swimming gives a full-body workout

Swimming for weight loss is perfect because swimming gives you the ultimate full body workout. 

Cardiovascular endurance

Different strokes, like freestyle, breaststroke, backstroke, and butterfly, require sustained effort and rhythmic breathing. This boosts your heart rate, improving cardiovascular health and endurance.

Upper body strength

Freestyle and butterfly strokes heavily engage your chest, arms, and shoulders. The resistance of the water forces these muscles to work harder, promoting strength and toning.

Core activation

Maintaining a streamlined body position while swimming involves your core muscles, including the abdominal and lower back muscles. This not only improves stability but also contributes to a toned midsection.

Leg strength

Kicking in various swimming styles, particularly the flutter kick in freestyle and the breaststroke kick, targets your leg muscles – quadriceps, hamstrings, and calves. The water's resistance adds an extra challenge, enhancing leg strength.

Back muscles

Backstroke is an excellent way to target the muscles in your upper and lower back. The pulling motion against the water not only works your back muscles but also helps improve posture.


The range of motion required for different swimming strokes promotes flexibility, especially in the shoulders, hips, and ankles.

Breathing control

Coordinating your breathing with swimming strokes enhances lung capacity and respiratory endurance. This controlled breathing is an integral part of the full-body workout experience.

Low-impact exercise

Swimming is gentle on the joints, making it suitable for individuals with joint issues or those looking for a low-impact exercise option.

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Can swimming help you lose belly fat?

Yes, swimming can be an effective way to help reduce belly fat. 

  1. Swimming is a cardiovascular exercise that burns calories creating a caloric deficit, which is crucial for losing overall body fat.
  2. Different swimming strokes engage various muscle groups including the core muscles, which contribute to toning and strengthening the abdominal area.
  3. Swimming is a low-impact exercise, beneficial for individuals who may find high-impact exercises uncomfortable, allowing them to engage in consistent physical activity to support weight loss.
  4. Stress is linked to abdominal fat. Swimming, being a relaxing and stress-reducing activity, may indirectly contribute to reducing stress-related belly fat.
know weight loss by swimming

How swimming increases metabolism

Swimming for weight loss is a great exercise that can contribute to an increase in metabolism through several mechanisms:

  1. Swimming is an aerobic activity that gets your heart pumping. Engaging in cardiovascular exercise raises your heart rate and increases blood flow, which boosts the efficiency of your cardiovascular system which contributes to an elevated metabolism.
  2. Swimming engages multiple muscle groups, utilising water resistance for natural resistance training. This challenges muscles, fostering lean muscle development. Increased muscle mass raises the resting metabolic rate, promoting continuous calorie burn, even outside of swimming sessions.
  3. After a swimming session, your body continues to burn calories during the recovery period. This is known as Excess Post-Exercise Oxygen Consumption (EPOC) or the afterburn effect. Swimming is a demanding exercise and can create a higher EPOC, resulting in additional calorie expenditure post-workout.
  4. The body generates heat during exercise, and swimming is no exception. As your body temperature increases, your metabolism kicks into gear to maintain homeostasis. This thermogenic effect contributes to calorie burning and an elevated metabolism during and after swimming.
  5. Regular swimming has been linked to improved insulin sensitivity. Better insulin sensitivity means your body is more efficient at using glucose, reducing the likelihood of excess glucose being stored as fat. 
  6. Swimming can influence the release of hormones such as adrenaline and cortisol. These hormonal responses can impact metabolism by mobilising energy stores and regulating stress levels.
know weight loss by swimming

Variety of swimming workouts for weight loss

Swimming for weight loss offers a versatile range of workouts that can be tailored to suit different fitness levels and goals.

Interval training

Alternate between short bursts of intense swimming and periods of moderate or slow-paced swimming. For example, swim at maximum effort for 1 minute, followed by 2 minutes of slower swimming. Repeat.

Lap swimming

Swim laps continuously at a steady pace for an extended period. This helps improve endurance and burns calories consistently.

know weight loss by swimming

High-Intensity Interval Training (HIIT)

Swim at maximum effort for 20 seconds, followed by 10 seconds of rest. Repeat for several cycles. This high-intensity approach can elevate your heart rate and boost calorie burn.

Stroke variation

Combine different strokes such as freestyle, breaststroke, backstroke, and butterfly within a single workout. Each stroke engages different muscle groups, providing a comprehensive full-body workout.

Kickboard workouts

Use a kickboard to focus on lower body strength. Kickboard workouts help tone and strengthen your legs while burning calories.

Water aerobics

 Incorporate water aerobics exercises, such as leg lifts, jumping jacks, and treading water, to add variety and intensity to your workout.

Pyramid sets

Start with a short distance and gradually increase, then decrease, the distance in pyramid fashion. For example, swim 50m, 100m, 150m, 200m, and then back down.

Remember to warm up before starting any workout and cool down afterward and consult a supervisor to select the appropriate exercise for you.

Consistency and weight management

Consistency in swimming workouts is key to effective weight management. Regular sessions harness the water's resistance, building lean muscle mass that boosts the resting metabolic rate. This metabolic boost, coupled with consistent calorie burn, aids in shedding and maintaining weight. The cumulative effect of routine swimming not only supports fat loss but also establishes a sustainable and healthy lifestyle.

Swimming and stress reduction

Swimming serves as a tranquil escape, offering not only a physical workout but also stress reduction. The rhythmic strokes, combined with the soothing embrace of water, create a calming environment. The meditative quality of swimming encourages mindful breathing, alleviating tension and promoting relaxation. Submerging into the pool provides a mental retreat, allowing stress to dissolve. Whether it's the gentle laps or a leisurely float, swimming becomes a therapeutic sanctuary, washing away stress and leaving a sense of serenity in its wake.

know weight loss by swimming


Swimming for weight loss is a full-body engagement, calorie-burning prowess, and low-impact charm make it a dynamic and sustainable fitness choice. Dive in regularly, and the pool becomes a transformative haven where each stroke propels you towards a healthier, fitter version of yourself.

Frequently asked questions

Is swimming an effective way to lose weight?

Absolutely, swimming is a highly effective way to lose weight. It combines cardiovascular benefits, muscle engagement, and calorie burning. The water's resistance amplifies the workout, promoting fat loss and muscle toning. Its low-impact nature makes it accessible, ensuring a sustainable and enjoyable path to weight loss and overall fitness.

How often should I swim for weight loss?

For effective weight loss through swimming, aim for at least three to four sessions per week. Consistency is key, so choose a schedule that suits your routine. Start with shorter sessions and gradually increase both duration and intensity. 

Can swimming help with belly fat?

Yes, swimming can help reduce your belly fat. Read above to learn more.

Is swimming suitable for beginners in fitness?

Absolutely, swimming is ideal for fitness beginners due to its low-impact nature, gentle on joints. The water's natural resistance supports strength building, and beginners can ease in with basic strokes, progressively intensifying their workout as confidence and fitness levels grow.

How long should each swimming session be for weight loss?

For effective weight loss, aim for 30-minute to one-hour swimming sessions. Begin at your fitness level, gradually increasing duration as stamina improves. Consistency is vital. 3-4 sessions weekly optimise calorie burn. Adjust intensity based on goals and complement swimming with a balanced diet for optimal results in your fitness journey.

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