Swimming to lose weight... how to get started?

[DyslexicHobo]

I've been trying to lose weight for a while now, but I just can't seem to get in the groove of working out. I've tried going to the gym, but my hectic school/work schedule seems to get in the way.

I have a pool and I love swimming, so I'm going to try to start doing laps for my workout. It seems like this should be a good way to lose weight because I enjoy it (so far, at least) and it's quick. I've been swimming 4 days a week (I only come home after work Mon - Thurs; other days I'm not around a pool) since last Monday. I do 2 full laps (1 lap = to the far side of the pool and back) and rest for about 30 - 60 seconds until I've done 10 laps.

I'm relatively tired after I swim, but the reason I need to stop is from running out of breath rather than my muscles not being able to push further.

I guess what I'm trying to figure out is whether or not this routine will be effective to lose weight.


Note: I realize that my diet has a lot to do with how I look, so I've also decided to cut out some obviously high calorie food from my diet. Normally I go out for pizza for lunch. I've changed this to a 6-inch roasted chicken sandwich from subway instead (no mayo, on flatbread). I've also began drinking all diet soda instead of sugary drinks (usually only during dinner. I drink water/unsweetened iced tea all other times). I've also started eating a granola bar for breakfast (special K) instead of skipping breakfast like I normally used to.

 

[Kipper]

I've been trying to lose weight for a while now, but I just can't seem to get in the groove of working out. I've tried going to the gym, but my hectic school/work schedule seems to get in the way.

I have a pool and I love swimming, so I'm going to try to start doing laps for my workout. It seems like this should be a good way to lose weight because I enjoy it (so far, at least) and it's quick. I've been swimming 4 days a week (I only come home after work Mon - Thurs; other days I'm not around a pool) since last Monday. I do 2 full laps (1 lap = to the far side of the pool and back) and rest for about 30 - 60 seconds until I've done 10 laps.

I'm relatively tired after I swim, but the reason I need to stop is from running out of breath rather than my muscles not being able to push further.

I guess what I'm trying to figure out is whether or not this routine will be effective to lose weight.


Note: I realize that my diet has a lot to do with how I look, so I've also decided to cut out some obviously high calorie food from my diet. Normally I go out for pizza for lunch. I've changed this to a 6-inch roasted chicken sandwich from subway instead (no mayo, on flatbread). I've also began drinking all diet soda instead of sugary drinks (usually only during dinner. I drink water/unsweetened iced tea all other times). I've also started eating a granola bar for breakfast (special K) instead of skipping breakfast like I normally used to.

Weight loss is 90% diet, 10% activity. The average person isn't going to lose weight if you are simply more active. That said, SOME activity is better than nothing - it burns calories and helps preserve lean body mass (muscle) and is invaluable for the second (and tougher) part of weight loss - keeping the weight off. Keep in mind that as your body becomes more conditioned you will need to increase the intensity (either with speed or volume).

Sounds like you have cut a ton of calories from what I call the "usual suspects" - liquid calories (soda, sugary drinks, alcohol) and greasier/fattier foods. These are the low-hanging fruit. Usually, changing just these habits can make the pounds drop off - but it doesn't sound like you were doing a lot of soda/pizza in the big picture. If you don't lose weight, the next area is to see where you can reduce even more - portion sizes is one place to hit, usually by either cutting the starch portions at mealtimes and boosting non-starchy vegetable intake, or limiting food with a ton of calories that you may not even realize contains a lot of kcals ("sugar free" ice cream, fruit juice, whole milk/cheeses, nuts [a serving is ONE OUNCE, roughly ~200 calories] and ground meats are typical candidates). Hard to tell from your reported intake. What people in my profession call "portion distortion" (the difficulty determining how large a portion actually is) is also common.

As a first start, I would switch from the Special K bar (which is little more than refined grains and sugar to something a bit more wholesome. A bowl of oatmeal with honey or sugar (that YOU add, not the manufacturer); a cold cereal with 1% or skim milk, scrambled eggs on toast, or if you're not feeling elaborate, some bread with peanut butter. I have no idea what will work for you. The second recommendation would be to up your non-starchy vegetable intake (starchy vegetables are mainly potatoes, peas, and corn), whatever that takes the form of - whether it's a salad or a pile of steamed broccoli.

If you can post a more detailed idea of what you eat (for example, dinner, snacks, etc.) it would be more helpful - at least, from my perspective.

 

[SearchMaster]

Frankly that's not a lot of exercise. It's a good start and better than nothing (just getting your heart rate up a little several times a week is beneficial) but it's not enough caloric burn to help with weight loss too much. Last summer I swam about a mile and a half at a time in a bit more than an hour and probably didn't burn more than 700 calories. You're probably under 100 calories.

 

[DyslexicHobo]

Right now I'm living with my aunt+uncle (I have a summer internship near where they live). I find that it's really tough to eat healthy because they're generous enough to let me eat their food, and sometimes they don't eat very healthy. During dinner I try to take large portions of veggies (every night we eat in we have either green beans, brocolli, or asparagus). Some examples of the dinners my aunt makes: pasta with meat sauce (lean ground beef), pork tenderloin with white rice, shake 'n' bake pork chops, chicken braised in cream of mushroom soup.

Also, every week I go out to eat dinner at least twice with my family. One thing that I have a lot of trouble with is thinking to myself "well, just this once..." If a restaurant has something that sounds really interesting that I haven't had before, or has one of my favorite entrees I'll most likely order it instead of getting something healthier. I think the toughest part of losing my weight is my willpower and loss of focus rather than identifying what needs to be out of my diet.

And just to put this in perspective, I'm 21 years old and about 220 lbs. I consider myself to be pretty average for my age as far as strength goes. I'm not weak but I'm not a powerhouse either.

 

[kalrith]

I used to go out to eat pretty regularly and could eat a meal of just about anything on the menu. Then I started looking at the nutritional content. My two favorites at Chili's were the quesadillas and chicken crispers. At the time, those two meals were 1700 and 1550 calories, respectively! Knowledge is power, and now I make a point to look up the nutritional content online before going out to eat.

I also try to split a meal with someone or ask the server to put half the meal in a to-go container before bringing it out. This keeps me from being tempted by the yummy plate of 1700 calories in front of me, because now it only has 850 calories. It's also easier on the pocketbook. My wife and I can eat at chili's for less than $10 before tax and tip, because we usually split the afore-mentioned quesadillas and drink water.

 

[Kipper]

Right now I'm living with my aunt+uncle (I have a summer internship near where they live). I find that it's really tough to eat healthy because they're generous enough to let me eat their food, and sometimes they don't eat very healthy. During dinner I try to take large portions of veggies (every night we eat in we have either green beans, brocolli, or asparagus). Some examples of the dinners my aunt makes: pasta with meat sauce (lean ground beef), pork tenderloin with white rice, shake 'n' bake pork chops, chicken braised in cream of mushroom soup.

Also, every week I go out to eat dinner at least twice with my family. One thing that I have a lot of trouble with is thinking to myself "well, just this once..." If a restaurant has something that sounds really interesting that I haven't had before, or has one of my favorite entrees I'll most likely order it instead of getting something healthier. I think the toughest part of losing my weight is my willpower and loss of focus rather than identifying what needs to be out of my diet.

And just to put this in perspective, I'm 21 years old and about 220 lbs. I consider myself to be pretty average for my age as far as strength goes. I'm not weak but I'm not a powerhouse either.

I am hardly a mental health professional but ALL the mental health professionals who I have spoken to specializing in behavior change say that "willpower" only goes so far. Which is why in your shoes I would focus on a couple of things at a time instead of going all out on ten different fronts. Nobody (I'm not generalizing) has the mental fortitude to make massive changes in multiple areas of their life at a single time. What happens is all too common: we inevitably trip up, beat ourselves up mentally, and then eventually abandon our attempts. So what are we to do?

My advice would be to continue what you're doing for now:
1) Regular exercise
2) Eating more vegetables at meals (provided these are steamed/boiled/raw or lightly braised, not deep-fried or dripping in oil) and reducing portion sizes overall.
3) Stopping consumption of sugar-sweetened beverages

Once you feel comfortable with what you're doing and the behaviors feel like they've stuck (3-4 weeks for more people), make the next set of changes, like choosing a lower-calorie option when eating out, taking up more physical activity, etc. This slow and steady actually has the effect of increasing your "willpower" - as you observe your ability to make permanent changes, your confidence increases and theoretically, your ability to make them will increase.

 

[conorvansmack]

Good advice, but why so bold?

Since swimming is what you have available to you, try mixing up the stroke that you use (backstroke - watch out for the wall; butterfly - if you're able to). Also try to mix up your breathing, i.e. 4 strokes/breath or more. Try a few laps of just kicking - use a kickboard or something else that floats to keep your upper body afloat.

 

[ZOOYUKA]

Op, judging by your two posts the biggest thing that is holding you back is excuses. The only thing that can keep from your goals is yourself.

Also, even though they are calorie free I would still drob sodas completely. There is not nutrional value in a diet soda.

 

[QuantumPion]

Op, judging by your two posts the biggest thing that is holding you back is excuses. The only thing that can keep from your goals is yourself.

Also, even though they are calorie free I would still drob sodas completely. There is not nutrional value in a diet soda.

Water doesn't have any nutritional value either but I wouldn't recommended dropping that...

Diet soda is good because if you are just craving something sweet, it can satisfy you instead of eating 400 calories of cookies. My favorite is diet A&W root beer, with the vanilla flavor it is quite sweet and yummy. And it keeps you hydrated if you don't like just drinking plain water (which I don't).

 

[xCxStylex]

I'm a fellow swimmer, and while I'm not a dietician or health professional, I don't think your workout is enough exercise. It's a good start, but over time, you want to be pushing yourself more.

Since you have a "hectic" schedule, I take it you don't have time to swim more laps, which is what I would suggest.

Right now, you say that you are taking 30-60s rest between each lap. Get a cheap, plastic, water-resistant watch or stopwatch. Either wear it or have it on the deck. Basically, the idea is to continually push yourself harder so that you take less rest.

Either maintain the rest time or slowly, decrease the amount of time that you are resting in between. If you follow that idea, hopefully you can improve your speed, muscle str, and cardio.

E.G today's workout

2 laps, 45 second rest, 2 laps, 50 second rest, 2 laps, 55 second rest, 2 laps, 60 second rest, 2 laps.

next workout

2 laps, 45 second rest, 2 laps, 45 second rest, 2 laps, 50 second rest, 2 laps, 50 second rest, 2 laps.

You could also mix in sprints too, such as sprinting one lap or to one end of the pool, then giving yourself 20 seconds rest. Sprint another lap (or another 2) as fast as you can, and give yourself 25 rest. Sprint another lap as fast as you can, then give yourself 30 seconds rest. Of course, don't kill yourself or give yourself a heart attack by going "as fast as you can." If you normally swim at like 50 or 75% speed like I do when swimming laps, then something like 85 or 90%.

Basically, find your own timeframe for rest, and then just make sure you push yourself more and more over time

I've been trying to lose weight for a while now, but I just can't seem to get in the groove of working out. I've tried going to the gym, but my hectic school/work schedule seems to get in the way.

I have a pool and I love swimming, so I'm going to try to start doing laps for my workout. It seems like this should be a good way to lose weight because I enjoy it (so far, at least) and it's quick. I've been swimming 4 days a week (I only come home after work Mon - Thurs; other days I'm not around a pool) since last Monday. I do 2 full laps (1 lap = to the far side of the pool and back) and rest for about 30 - 60 seconds until I've done 10 laps.

I'm relatively tired after I swim, but the reason I need to stop is from running out of breath rather than my muscles not being able to push further.

I guess what I'm trying to figure out is whether or not this routine will be effective to lose weight.

 

[DyslexicHobo]

Thanks for all the advice, everyone.

Kipper (that's my uncle's dog's name! ), I've definitely concluded that trying to do too much at once can be too difficult. I've tried dieting before and failed because I attempted to workout 4 times a week at the gym when I used to not work out at all. I also drastically changed my eating habits. After about a month I feel back into my old routines and habits.

This time I'm trying to do things I enjoy and just cut small parts of my unhealthy diet while switching small portions to healthier things.

So the things that I've constantly got in the back of my mind to make this diet work:
- Eat more vegetables at each meal
- No sugary drinks; diet soda / unsweetened tea is okay
- No excessively greasy foods for lunch. I'll order a chicken sandwich or turkey burger instead of pizza or Italian hoagie.
- Get exercise that I enjoy into my daily routine (swim after work)

I would also like to set myself exercise goals to follow. Because I'm not used to exercise, I'm unsure of what pace I'll progress to be able to swim faster/longer/with shorter breaks.

Can someone recommend a good mix of sprint, moderate, and slow swimming? I usually swim freestyle. I wouldn't call myself a swimmer, but I do know the basic form and breathing technique.

 

[SearchMaster]

I would recommend slowing down, but not stopping, if you get out of breath. I find that changing strokes helps with both getting tired and the monotony as well. Last summer when I was swimming a fair amount, I would try to do 8 laps freestyle at a reasonable pace, then switch to 4 laps of breast stroke or backstroke to rest a bit. I'm a pretty strong swimmer though (just not in great aerobic shape).

 

[DyslexicHobo]

Thanks for the tip. Maybe I'll try 2 laps freestyle 2 laps breast stroke, repeat. I'm not a great swimmer, so it's hard for me to control my speed when I'm doing freestyle. My body just wants to go fast (or maybe it's slow, who knows... but it's only one speed!). Breast stroke is nice and easy, so that might be a good way to rest.

 

[adlep]

Try rowing too.

 

[DyslexicHobo]

I think rowing in a pool might be a little tough.

 

[f4phantom2500]

http://www.fooducate.com/blog/2010/...-rethink-that-diet-coke-youre-about-to-drink/

try drinking 100% juice instead of any soda at all, or tea sweetened with honey.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

 

[thepd7]

Frankly that's not a lot of exercise. It's a good start and better than nothing (just getting your heart rate up a little several times a week is beneficial) but it's not enough caloric burn to help with weight loss too much. Last summer I swam about a mile and a half at a time in a bit more than an hour and probably didn't burn more than 700 calories. You're probably under 100 calories.

You have obviously never swam. On an olympic pool that's 500m. 500m of swimming (proper swimming at least) is definitely burning more than 100 calories. Hell, running a mile burns over 100 calories as long as you aren't a snail.

Op, judging by your two posts the biggest thing that is holding you back is excuses. The only thing that can keep from your goals is yourself.

Also, even though they are calorie free I would still drob sodas completely. There is not nutrional value in a diet soda.

When you are trying to change your lifestyle baby steps are fine. I agree on the soda.

Water doesn't have any nutritional value either but I wouldn't recommended dropping that...

Diet soda is good because if you are just craving something sweet, it can satisfy you instead of eating 400 calories of cookies. My favorite is diet A&W root beer, with the vanilla flavor it is quite sweet and yummy. And it keeps you hydrated if you don't like just drinking plain water (which I don't).

If you drink soda to stay hydrated I feel sorry for your kidneys.

http://www.fooducate.com/blog/2010/...-rethink-that-diet-coke-youre-about-to-drink/

try drinking 100% juice instead of any soda at all, or tea sweetened with honey.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

Juice is really bad for you (almost as bad as soda), the body was not made to absorb sugar that fast. Tea with honey is a great idea.

 

[the DRIZZLE]

Water doesn't have any nutritional value either but I wouldn't recommended dropping that...

Diet soda is good because if you are just craving something sweet, it can satisfy you instead of eating 400 calories of cookies. My favorite is diet A&W root beer, with the vanilla flavor it is quite sweet and yummy. And it keeps you hydrated if you don't like just drinking plain water (which I don't).

Consumption of artificial sweeteners has been shown to INCREASE cravings for other sweets. After a few months of avoiding processed sugars and artificial sweeteners you'll find you wont really crave cookies anymore anyway. If you don't like drinking water unsweetened or lightly sweetened iced tea is good alternative. Another option is seltzer with some lemon.

 

[DyslexicHobo]

Hi all, just here to provide an update.

I've been swimming as normal (though I missed one day :x ) and I've been eating healthier. At work I drink two cups of tea with 1 half & half and a splenda. I still have a diet soda with my lunch, but I've been eating a cup of coup & salad or a turkey sandwich with light mayo.

I've been including a LOT more fiber in my diet and I feel much better already. I'm not sure what my next step will be, but it will most likely be to include some sort of weight lifting in my schedule.

I think that my goal is going to be to cut an average 5 lbs per month until I go on my cruise for winter vacation. I understand it will get harder to lose weight as I go, but I also think I'll gain motivation. I didn't weigh myself until now, but I'm 221 now. That's a goal of 190 lbs by making only minor changes to my lifestyle. Is that a realistic goal?

Thanks again for the tips and help.

 

[Kipper]

I think 31 pounds may be a bit too optimistic in four months (?), assuming your winter vacation is in December/January. It generally takes a couple of weeks to find the "sweet spot" with dieting, since a 2-3 lb weight fluctuation does not really mean anything - it could be the combination of a fluid shift, etc. It also takes some time to find the "sweet spot" with calorie intake since the estimate is just that - an estimate. If your requirements were estimated at 2000 but are in fact only 1800, cutting 500 calories would bring you to a 500-calorie deficit on paper, but really 300 calories in reality. Sometimes, cutting even more is necessary because of these variations.

Also keep in mind it is very common to plateau after losing around 10% of weight, possibly even sooner. You can either wait out the plateau or get more aggressive with cutting calories. I personally find at this point that it is best to re-evaluate your physical activity and add something new, or change the intensity. It keeps things fresh and helps you avoid falling off of the wagon/relapsing, which can be very common when you plateau.

Psychologically setting short-term goals and a long-term goals can also be helpful and prevent you from getting discouraged. They don't necessarily have to be purely weight. For example, someone might have a weight goal and a secondary goal of lowering their cholesterol, or drinking less soda. You can be successful by completing one of these other goals instead of all of them. So if losing 31 lbs is your long-term goal, set some short-term goals - for example, "I will swim at least 4 days out of the week for 30 minutes." Keep goals realistic, tangible, and numerical in some way.

How tall are you?

 

[Kipper]

Consumption of artificial sweeteners has been shown to INCREASE cravings for other sweets. After a few months of avoiding processed sugars and artificial sweeteners you'll find you wont really crave cookies anymore anyway. If you don't like drinking water unsweetened or lightly sweetened iced tea is good alternative. Another option is seltzer with some lemon.

You know, I hear this, but I don't know how it plays out in real life; I have met plenty of people who have lost weight all the while drinking diet soda...and if you are diabetic, artificial sweeteners can be a godsend. That said, diet soda has problems of its own and I am not a particularly big fan of artificial sweeteners, but they can be a pretty good stop-gap, IMO.

 

[thepd7]

Hi all, just here to provide an update.

I've been swimming as normal (though I missed one day :x ) and I've been eating healthier. At work I drink two cups of tea with 1 half & half and a splenda. I still have a diet soda with my lunch, but I've been eating a cup of coup & salad or a turkey sandwich with light mayo.

I've been including a LOT more fiber in my diet and I feel much better already. I'm not sure what my next step will be, but it will most likely be to include some sort of weight lifting in my schedule.

I think that my goal is going to be to cut an average 5 lbs per month until I go on my cruise for winter vacation. I understand it will get harder to lose weight as I go, but I also think I'll gain motivation. I didn't weigh myself until now, but I'm 221 now. That's a goal of 190 lbs by making only minor changes to my lifestyle. Is that a realistic goal?

Thanks again for the tips and help.

That's very realistic, I was 215 Dec 2008 which was the heaviest I had ever been. I decided to cut sweets and fatty snacks and lost 40 lbs in 3.5 months just by eating healthier and mild exercise. You can do this!

 

[DyslexicHobo]

I think 31 pounds may be a bit too optimistic in four months (?), assuming your winter vacation is in December/January. It generally takes a couple of weeks to find the "sweet spot" with dieting, since a 2-3 lb weight fluctuation does not really mean anything - it could be the combination of a fluid shift, etc. It also takes some time to find the "sweet spot" with calorie intake since the estimate is just that - an estimate. If your requirements were estimated at 2000 but are in fact only 1800, cutting 500 calories would bring you to a 500-calorie deficit on paper, but really 300 calories in reality. Sometimes, cutting even more is necessary because of these variations.

Also keep in mind it is very common to plateau after losing around 10% of weight, possibly even sooner. You can either wait out the plateau or get more aggressive with cutting calories. I personally find at this point that it is best to re-evaluate your physical activity and add something new, or change the intensity. It keeps things fresh and helps you avoid falling off of the wagon/relapsing, which can be very common when you plateau.

Psychologically setting short-term goals and a long-term goals can also be helpful and prevent you from getting discouraged. They don't necessarily have to be purely weight. For example, someone might have a weight goal and a secondary goal of lowering their cholesterol, or drinking less soda. You can be successful by completing one of these other goals instead of all of them. So if losing 31 lbs is your long-term goal, set some short-term goals - for example, "I will swim at least 4 days out of the week for 30 minutes." Keep goals realistic, tangible, and numerical in some way.

How tall are you?

Kipper, first off, thank you for all of your very in-depth advice and feedback.

Short term goals are a very good idea. I guess I have had them but never formalized them. I suppose doing that would be a good form of motivation and a way to make sure I stay on track.

I'm 5'9".

 

[the DRIZZLE]

You know, I hear this, but I don't know how it plays out in real life; I have met plenty of people who have lost weight all the while drinking diet soda...and if you are diabetic, artificial sweeteners can be a godsend. That said, diet soda has problems of its own and I am not a particularly big fan of artificial sweeteners, but they can be a pretty good stop-gap, IMO.

IMO diet soda is a short term solution. I think an important part of maintaining a healthy weight in the long run is training your body to not to crave ridiculously sweet things. Once you recalibrate your tastes to a more natural level of sweetness, the cravings for junk go way down.

I should add that I'm not one of those alarmist aspartame is gonna give you cancer tomorrow types, but I think we agree that artificial sweeteners probably arent good for you.

 

[DyslexicHobo]

IMO diet soda is a short term solution. I think an important part of maintaining a healthy weight in the long run is training your body to not to crave ridiculously sweet things. Once you recalibrate your tastes to a more natural level of sweetness, the cravings for junk go way down.

I should add that I'm not one of those alarmist aspartame is gonna give you cancer tomorrow types, but I think we agree that artificial sweeteners probably arent good for you.

Not to question your accuracy, but has there been any conclusive, scientifically backed studies that have shown adverse long-term (or short term) side-effects from drinking artificial sweeteners?