How Much Weight Can I Lose Swimming 5 Days a Week?
If you’re wondering how much weight you can lose swimming 5 days a week?, Harvard Health Publishing notes that a 155-pound (70 kg) person can burn around 216 calories per 30 minutes of swimming, depending on how hard or fast they swim.
That’s what most websites say — but in reality, it’s different for everyone. Based on real experience, if you’re swimming to lose weight, the most important thing is what you do after swimming.
After a session, you’ll feel very hungry and crave food, but try to avoid eating for about 2 hours. Just drink water or fresh vitamin C juice.
If you manage that, you can lose around 1 kg (2.2 lbs) per week, swimming 5 days consistently — or even more.
Calories Burned Swimming 5 Days a Week (Based on Weight and Intensity)
| Swimming Type | 125 lb (57 kg) | 155 lb (70 kg) | 185 lb (84 kg) |
|---|---|---|---|
| Light/Moderate Swimming | ~900 cal / week | ~1,115 cal / week | ~1,330 cal / week |
| Vigorous Lap Swimming | ~1,500 cal / week | ~1,860 cal / week | ~2,220 cal / week |
| Butterfly Stroke | ~1,650 cal / week | ~2,045 cal / week | ~2,440 cal / week |
| Freestyle (Fast) | Freestyle (Fast) | ~1,860 cal / week | ~2,220 cal / week |
Table data source is: Harvard Health
Note: Based on 30 minutes of swimming per day, 5 days per week.
Best Swimming Tips to Lose Weight Faster in 5 Days a Week
If you’ve been wondering how much weight can I lose swimming 5 days a week, you should consider some points:
- You should consider using your different muscles; for this, you can switch from one stroke to another. Swim freestyle, breaststroke, and butterfly in one session. Or you can have your own workout plan from this link: Swimming workouts for beginners weight loss
- If you have a plan to lose weight, you should swim exactly 5 days a week, don’t think of missing even one session.
- After your session, don’t eat or skip fatty or high-carb foods like rice, pasta, or bread.
- After at least one hour after your swim session, eat proteins, whole grains, and drink enough water.
Swimming 5 times a week results After One Month
If you’re tracking how much weight can I lose swimming 5 days a week, here’s what you might notice:
- Week 1–2: In the first week, you might get tired and say you don’t want to continue, but in this week, your energy will be improved, and you will fall asleep easily.
- Week 3–4: You will definitely lose at least 2kg, and your endurance will be improved, and you will feel all the healthiness in you.
- After 1 month: many clothes will fit you better, your wrist will be thinner,
Step-by-Step Plan for Swimming Weight Loss 5 Days a Week
- Every session, you should swim for at least 60 minutes.
- Warm up for 15 minutes with easy strokes or drills like just kicking.
- Focus on your breathing and technique.
- Track your progress weekly; it’s better to have a good coach to help you with it.
FAQs:
Is swimming 5 days a week enough to lose weight?
Yes! Swimming 5 days a week is more than enough to lose weight if you also manage your post-swim meals. Regular swimming builds endurance, burns calories, and tones your whole body.
Which stroke burns the most calories?
The butterfly stroke burns the most calories because it engages almost every major muscle group in your body. Freestyle is also excellent if you swim at a fast pace and keep good rhythm. You can learn more about the best strokes for building strength and muscle here.
How long should I swim to lose weight?
You should swim for at least 60 minutes per session, 5 days a week. Start with 15 minutes of warm-up and then continue with steady laps or interval swimming for the best fat-burning results.
Can I lose belly fat by swimming?
Yes — swimming helps burn overall body fat, including belly fat. It constantly works your core muscles, which tightens your waistline over time, especially when paired with a clean diet.
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