How to do swimming to lose weight and rebound

Swimming weight loss rebound can be improved by adjusting exercise plans, optimizing dietary structure, monitoring body data, incorporating strength training, seeking professional guidance, and other methods. Swimming weight loss rebound is usually caused by factors such as insufficient exercise intensity, improper dietary control, metabolic adaptation, muscle loss, plateau period, etc.

1. Adjusting exercise plan

Rebounding after swimming for weight loss may be related to insufficient exercise intensity or frequency. It is recommended to swim 4-5 times a week for at least 45 minutes each time, using interval training to alternate between fast and slow swimming. You can try using medley to increase energy consumption, such as combining freestyle with breaststroke. To avoid maintaining a single intensity for a long time, it is necessary to regularly increase swimming distance or shorten interval time.

2. Optimizing dietary structure

Increased appetite after swimming can lead to overeating. It is necessary to control the total daily calories, increase the intake of high-quality proteins such as chicken breast, fish and shrimp, and supplement with whole grains and green leafy vegetables. Avoid high sugar drinks and fried foods, and supplement with bananas or low-fat yogurt within 30 minutes after swimming. Keeping a diet diary can help discover hidden sources of calories.

3. Monitoring body data

Regularly measuring body fat percentage is more meaningful than simply focusing on weight. Muscle density is greater than fat, and when weight rebounds, changes in composition need to be determined through a sebum clamp or body fat scale. It is recommended to measure dimensions such as waist circumference and hip circumference at fixed times every week, and compare and observe the trend of body shape changes with body photos before and after swimming.

4. Adding strength training

Simple aerobic exercise can easily cause muscle loss and reduce basal metabolic rate. Resistance training should be conducted 2-3 times a week, with a focus on exercising large muscle groups such as squats, hard pulls, and other complex movements. Resistance training in water, such as using a floating board to kick legs, can also enhance muscles. For every 1 kilogram increase in muscle mass, an additional 50-100 calories can be burned per day.

5. Seeking professional guidance

Long term platform may require evaluation by sports medicine experts. Fitness coaches can design personalized swimming posture improvement plans, while nutritionists can develop precise dietary plans. If necessary, check thyroid function or hormone levels to rule out pathological obesity such as polycystic ovary syndrome. Professional team guidance can break through metabolic adaptation bottlenecks. After losing weight through swimming, it is necessary to establish long-term healthy habits to maintain the effect. In addition to maintaining regular swimming, it is recommended to walk at least 8000 steps per day. Adequate sleep can help regulate leptin secretion. Cooking is done by steaming and boiling, and low-fat dishes such as steamed seafood are preferred when dining out. Regularly attending swimming classes or joining swimming communities can help maintain exercise motivation, and there is no need to worry when encountering plateau periods. The body needs 6-8 weeks to adapt to the new metabolic balance.