Swimming is one of the most intensive exercises available and yet most swimmers find it difficult to lose weight.  Research has shown that professional swimmers carry more body fat than professional runners. Apparently, the reason for this discrepancy has to do with none other than the total calories consumed. Those who are swimming for weight loss will find this information useful.

Water Temperature and Increased Energy Intake

A previous article entitled “Does Swimming Work for Weight Loss” looked into lots of research on swimming and weight loss. Yet the cause for swimmers carrying more body fat than runners had eluded researchers for years.

Tanaka suggested in his 1997 study that the ineffectiveness of swimming could be attributed to excess calorie intake after exercising. Tanaka theorized that swimmers consumed excess calories post-exercise, to compensate for the huge energy gap created by swimming.

In 2005, researchers from the University of Gainsville studied the effects of cold water temperature exercise on post exercise energy intake. 11 young men exercised for 45 min on a submersed cycle ergometer in 33 degree C (neutral) and 20 degree C (cold) water temperatures. After the exercise, the subjects had free access to a buffet.

The researchers found that energy expenditure was similar for the cold and neutral water conditions. The cold water temperature stimulated post-exercise energy intake resulting in 41% more calories consumed than the resting condition.

Calories in Vs Calories Out

The fundamental concept of losing weight is by consuming fewer calories than calories spent.

Swimming is in fact an extremely effective exercise provided that one is vigilant about post exercise calorie intake. Apparently, the excess calories consumed after a swim could easily negate the beneficial effects of the exercise.

Post Swimming Calorie Consumption Affects Weight Loss

Dr Louise Burke stated in his article;

“Do energy discrepancies really exist in swimming? Why do swimmers seem to have drawn the short straw of body fat management? It could be that swimmers have higher energy intakes than other athletes and eat more energy than they spend. It has been suggested that swimming doesn’t cause the appetite drop that accompanies heavy running and cycling training. Many people observe that they feel like “eating a horse” after they have finished a swim training session, and may overcompensate for the energy they have just burned. Some research suggests that this is due to the cool temperatures in which swimmers train. By contrast, runners and cyclists usually experience an increase in body temperature during training, which may serve to suppress appetite – at least in the short-term.”

Swimming creates a huge energy deficit in the body. The energy deficit comes from the energy used for swimming and the energy used to generate heat. Moving your body in water requires tremendous amounts of energy.

The body very quickly adapts to cold water which is why you would only feel cold the first instance you get in the water. After a minute or so, the body would have ramped up heat production.

The body’s hunger to make up for this energy deficit is the reason a lot of swimmers do not get the desired weight loss. The increased appetite results in an increased calorie consumption.

Swimming for Weight Loss

Research from the International Journal of Sports Medicine has shown that swimming has more post exercise fat oxidation than running. This increased fat oxidation is very quickly offset by the increased food consumption afterward. Anyone swimming for weight loss, should be very mindful of the food he or she eats immediately afterward.

Increase Awareness of Post Swimming Calorie Consumption

Research has shown that people always underestimate the quantity of food that they eat. The over consumption of calories  after swimming, negates the positive effects of swimming. It comes back to the golden rule of weight loss. Total amount of calories consumed must be less than calories expanded.

One way to increase awareness is by writing all that one has consumed in the meal after swimming. This should be recorded in a journal. One should not wait too long to do this. There is a very high tendency to underestimate the amount of food consumed. Those who are swimming for weight loss should be mindful of their post exercise calorie consumption.

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