I’ve been on a journey to shed some weight lately.
My current routine:
I’m attempting to stay in a calorie deficit and hit 10,000 steps daily. I was doing great for a month, but now I’ve slipped to about 4 days a week. I actually lost 2kg through walking and dieting, but I gained it all back because I couldn’t stay consistent.
Why consider swimming?
You guys tell me. I don’t actually know how to swim yet (though I can float!), but it’s something I’ve always wanted to pick up.
My lifestyle:
I basically sit at a desk all day and feel like I’m just getting wider. I’m at 118kg now, down from 126kg in May 2025, mostly just by trying to eat less.
Why not the gym?
I have literally tried to join a gym five times in the past year. I’ve tried going with friends—they are still going consistently, but I just can’t seem to make the gym work for me.
What I’m looking for:
- How do I actually learn? Is it possible to learn from YouTube tutorials?
- How many days a week and for how long should I swim for it to be effective?
- Do you have any other general tips for losing weight?
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In my experience, swimming isn’t the best choice for weight loss. It tends to make you much hungrier than other exercises, and managing that appetite while trying to lose weight is tough. It’s fantastic for your health, but the hunger pangs often outweigh the calories a beginner is likely to burn. If you enjoy it, definitely add it to your routine, but it’s unlikely to be the main reason you lose weight unless you’re lucky enough to avoid the ‘swim hunger.’
I think it’s awesome that you want to learn! It’s definitely better to take a class, though. Trying to learn on your own can be risky and you might develop bad habits without realizing it. That said, I agree with the other poster: swimming might not be the best tool for weight loss. You could look into water aerobics instead. Pool-based exercise is excellent because the water provides resistance without putting stress on your joints.
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Look for a swimming class for adults to get started. Once you’ve got the fundamentals down, you can start doing laps. I’m actually about to start a ‘learn to lap swim’ program so I can eventually join the masters team. Don’t let the ‘masters’ label scare you; it’s for everyone, they just provide structured workouts to help you swim more efficiently.
I see this constantly at the pool: people swim a slow kilometer with lots of breaks and then wonder why the weight isn’t coming off. It doesn’t work like that. If you reach a level where you can swim 3km at a decent pace without long rests and maybe use some resistance gear, then yes, it will help you lose weight and tone up. I swim four times a week, doing 4-5km per session with sprints and drills. I’m actually more toned than my friends who lift weights, but I’m very consistent. Since I have a competitive background, my technique is good, so my advice is to learn proper form first so you can eventually swim long enough to see results.
Swimming is a fantastic workout and can be quite meditative. You’ll usually still need a gym membership for the pool, though. Some people argue it’s not great cardio, and it’s true that swimmers often carry a bit of a fat layer, but I used swimming and diet to lose a lot of weight and it completely changed my strength and physique. Plus, the endorphins are amazing! Definitely get an instructor to help you learn; it’s hard to fix bad habits later on. Also, be prepared for the hunger—cold water really makes you want to eat, but if your diet is healthy, you’ll be fine. It’s one of my favorite activities, so I hope you enjoy it. Just a heads up: chlorine ruins swimsuits, so good gear is a bit of an investment.
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If you can handle the urge to eat everything in sight after a session, you’ll definitely lose weight and get much fitter. Some people find that a good breaststroke actually uses more muscles than freestyle. As someone who loves breaststroke, I can tell you it really builds your core and lats. When you’re starting out, you might get tired quickly due to poor breathing, but stick with it and get some decent goggles! A lot of beginners try to keep their heads above water during breaststroke, which just makes your body sink and wastes energy.
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You can do interval training in the water just like you would with running or cycling. I used to do intervals three times a week and long swims twice a week. It was incredible—I’ve never felt better after a workout and I almost never got injured. I did that for a decade. You won’t get ‘ripped,’ but you’ll get strong and have great posture. I stopped years ago and now I’m a bit too self-conscious to go back, but it really was the best.
I’m a type 2 diabetic and I’ve managed to lose about 70 pounds. Two things really helped me: first, I cut way back on carbs, which is hard but effective. Second, I made sure to exercise every single day. I started with walking and eventually moved to swimming. To be honest, the diet changes did the most for the weight loss. Swimming is great for keeping your muscle mass and has been amazing for my mental health. Good luck!
Swimming works well for me for weight loss. I go 3-4 times a week for about an hour, covering 1.5 to 2.5 km. I mix in different drills like flutter kicks and backstroke. I try to get about 10 hours of activity a week total, usually split between walking and swimming. If I’m sick, I just walk more and it seems to have the same effect. Backstroke is probably the easiest to learn first. I’d also suggest getting a swim snorkel so you can focus on your kicks and strokes without having to worry about how to breathe—it makes the whole experience much more comfortable.
It’s helping me, mostly because I’ve hated every other form of exercise I’ve tried, but I actually enjoy swimming. It’s the only thing I’ve been able to stick with consistently.
I’ve been working on my fitness for three years and added swimming to my routine about a year ago. It’s a healthy way to burn extra calories, but it will make you hungry. My advice: keep tracking your calories and stay in a deficit. You can learn from YouTube—that’s how I started, and now I’m doing over 1000m. I use FORM goggles now, which help me maintain good technique without a coach. Also, get a fitness tracker like a Garmin; I realized I was overestimating my calorie burn by about 200 calories before I had one.
The key to losing fat is a slight calorie deficit and building muscle. Muscle increases your resting metabolism and helps your body look better as the fat comes off. Swimming is great cardio, but cardio often makes people hungrier, which is why some people struggle to see results from it alone. I was a competitive swimmer for 15 years and was always a bit overweight because I didn’t lift weights and was constantly starving. Now, I’m in the best shape of my life because I’m consistent and disciplined. It’s not about motivation; it’s about showing up even when you don’t want to. Also, for the gym, find exercises you actually like—don’t force yourself to do things you hate. Swimming is good cardio, but it won’t replace the results of weightlifting and a proper diet.
Swimming and running are really the only two things you need.
It sounds like your main struggle is just staying consistent with your habits. Focus on that first. There are plenty of apps and trackers that can help you build those routines. Once the habits are formed, it feels strange not to do them. Swimming is a great tool, but it only works if you make it a regular part of your life.