Swimming before or after meals to lose weight

Swimming before meals is more suitable for weight loss needs, but it needs to be adjusted according to individual physique. Exercise on an empty stomach can promote fat breakdown, while swimming after meals may affect digestion efficiency and have a weaker fat burning effect. When swimming before meals, the body's glycogen reserves are low, and it will prioritize the mobilization of fat for energy supply, which is more beneficial for weight loss. Swimming, as a medium to high-intensity aerobic exercise, can increase growth hormone secretion and accelerate fat metabolism when performed on an empty stomach. However, individuals with low blood sugar or poor physical fitness may experience dizziness and fatigue. It is recommended to supplement a small amount of easily digestible carbohydrates such as bananas before swimming. After swimming, it is important to consume protein in a timely manner to help with muscle repair, and to avoid overeating with moderate amounts of slow carbohydrates such as oats.

Swimming after meals requires waiting for 1-2 hours for the food to be initially digested, otherwise it may cause gastrointestinal discomfort. At this time, blood is concentrated in the digestive system, and exercise performance and fat burning efficiency will decrease. However, swimming after meals has a certain effect on preventing postprandial blood glucose surge, which is suitable for people with pre diabetes. If choosing postprandial exercise, it is recommended to control the calorie intake of the main meal within 300 calories and focus on a low-fat, high protein diet.

Swimming before and after meals should be done 3-5 times a week for at least 40 minutes each time to achieve weight loss. Pay attention to supplementing electrolytes before and after exercise to avoid dehydration affecting metabolism. For those with a large body weight, it is recommended to start adapting by swimming after meals and gradually transition to fasting training. Avoid a high sugar and high-fat diet after swimming, and combine it with strength training to increase basal metabolic rate and form a scientific weight loss loop.