The Ultimate Secret of Swimming for Weight Loss

 By Zarifah binti Aziz | Published on June 23, 2022

Did you ever heard that swimming can help in weight loss? Swimming, like all forms of cardiovascular exercise, burns calories and can help you lose weight. 

The Ultimate Secret of Swimming for Weight Loss

Moving through the water, on the other hand, produces added resistance, pushing you to engage your muscles more. Swimming tones your upper, lower, and core muscles all at once, giving you a full-body exercise and more overall muscular definition than other aerobic activities such as jogging.

Benefits of swimming in losing weight

  • Increase heart rate without stressing the body 
  • Tones muscles 
  • Builds strength 
  • Builds endurance 

Types of strokes in swimming

  • Breaststroke 
  • Backstroke 
  • Sidestroke 
  • Butterfly 
  • Freestyle 

Each one targets various muscular parts, and the water provides slight resistance. Whatever stroke you use, you are employing most of your muscle groups to move your body through the water.

How swimming helps to lose belly fat

Any exercise that burns calories can help you lose fat across your body, particularly around your midsection. Flutter kicks (lower abs) and butterfly kicks are two swimming routines that especially target your core (obliques). In fact, according to  Cox et al. (2010) women who swam three times per week lost more fat around their waists and hips than those who walked three times per week.

How to Start Swimming

To start swimming, begin with a light stroke. For example, breaststroke and freestyle are the easiest to grasp and so work best for novices. Then get a kickboard because kicking can be difficult and even painful if your hips are tight. Running laps with a kickboard might help loosen up and extend range of motion. 

Next, increase the speed. Intervals are an excellent technique to boost the intensity of workout and burn more calories. Lastly, check breathing because the incorrect breathing technique might make it difficult to get into a rhythm and wear you out faster (Marcin and Bubnis, 2017).

Other Health Benefits

These are include:

  • Boost mood 
  • Helps manage stress 
  • Improves sleep 


Swimming is a low-impact activity that has many physical and mental health benefits that include help in weight loss. However, make sure that you know how, when and where to swim especially for the beginner to prevent from any injury. Moreover, avoid overdoing it and seek medical advice if you haven’t exercised in a while. Spending time swimming with a friend or your loved ones will make it more enjoyable.


  1. Cox, K. L., Burke, V., Beilin, L. J., & Puddey, I. B. (2010). A comparison of the effects of swimming and walking on body weight, fat distribution, lipids, glucose, and insulin in older women—the Sedentary Women Exercise Adherence Trial 2. Metabolism, 59(11), 1562–1573. doi:10.1016/J.METABOL.2010.02.001
  2. Does Swimming for Weight Loss Work? – The Benefits of Swimming. (n.d.). Retrieved June 15, 2022, from
  3. Marcin, A., & Bubnis, D. (2017). 12 Benefits of Swimming: Weight Loss, Health, and More. Retrieved June 15, 2022, from
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