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Is Swimming Good for Weight Loss?

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Swimming and weight loss: Exercising in cool water or under cool conditions on land can lead to an increase in post-workout calorie intake.
Isn’t that interesting? I’m surprised I had never heard about that before I took that deep research dive for my weight-loss opus How Not to Diet (nutritionfacts.... The video trailer is here: Trailer for How Not to Diet: Dr. Greger’s Guide to Weight Loss (nutritionfacts.... (All proceeds I receive for all of my books goes to charity.)
For more on exercise and weight loss, see:
• How Much Exercise to Sustain Weight Loss (nutritionfacts...)
• The Role of Diet vs. Exercise in the Obesity Epidemic (nutritionfacts...)
• Diet vs. Exercise for Weight Loss (nutritionfacts...)
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Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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Опубликовано:

5 сен 2024

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Комментарии : 105

@AndrewPawley11 Год назад

Wow!! - 950,000 subscribers as of April 10th 2023! Fantastic! Congratulations to everyone involved! One million VERY soon.

@susanlombardo8444 Год назад

I walk for 45-1 hour a day and swim 1 hour a day. I swim to loosen up and stretch my body. Amazing how you can move your body in water so much easier than outside of the water. I have a compromised back, stenosis, scoliosis, herniations, and nerve damage in my leg. My weight hasn’t changed, my body has. People say, oh You lost a lot of weight. I haven’t, but my body shows differently. Thanks for your video.

@joshuamaka876 Год назад

If u can ride a bicycle that will fix your back issues instantly.

@EgalChannelChaudhary Год назад

I don’t think the conclusion here is that we should stop swimming and avoid cold water and cold showers. Cold exposure is incredibly beneficial to the body, and backed by science. So is swimming if you enjoy it. This study only looked at weight loss and appetite, no other health benefits. For me, the takeaway is to just mind what we’re eating after swimming! Not to avoid anything water or cold related so we don’t overeat later. Any cardio you enjoy is good cardio, and cold exposure has many health benefits this study didn’t focus on. So if you love swimming, keep swimming!

@rosekopelowitz5069 Год назад

You've solved the mystery! My husband and I finally understand why I always gain weight in the winter and lose weight in the summer, despite the fact that I always walk to class (even in the frigid cold). Now my husband can't tease me about always being hungry in the winter. It's like a weight off my shoulders haha ... the answer is both counter intuitive and totally obvious, since we spend more calories in the cold, but our bodies are designed to put on weight in the cold months to protect against starvation.

@trevorregay9283 Год назад

I think it also has to do with building a layer of fat to protect from the cold as well......this is what goes on with animals in the winter or months or the build up to the winter months.....and not just hibernating animals either....

@eduardoaugustorodriguezten1645 Год назад

More exercise research please! You are amazing!

@SenorJuan2023 Год назад

As someone who has done all sorts of exercise, I learned that a while back. I consider long distance walking to be, by far, the best for weight loss, but I still love swimming!

@Cra2y_M3rmaid 6 месяцев назад

So this goes with any type of workout. If U eat more than what U burn U will gain weight. Don't stuff your face with unealthy meals after swimming & U will see weightloss. Don't let this video scare you just learn to control your hunger... I lost 5lbs in a week after swimming for 45mins 3 times a week, IF & eating healthy. Portion control & of course drowning myself in 64oz of water with lemon juice everyday... HAPPY SWIMMING!🏊🏽‍♀️❤

@DBASSDAN Год назад

I swim but I intermittent fast, no issues staying lean.

@samiryan214 Год назад

That's only happen with people who don't track what they eat/drink, so they eat whenever they like and whatever amount of foods, actually in this winter i lost 4kg even it was cold because I did not consume much food higher what I planned my daily food intake. Actually I used the cold weather in my favor in burning more calories. But there was an issue, I was so sensitive to cold because my body fat is low, I had to wear many things to go on, but no other issues at all like low immunity or any other stuff.

@LCTesla Год назад

"Appetite" is such a weak metric I don't understand why researchers even focus on it. If you gained weight by overeating after swimming, the eating was the problem, not the swimming. At best this is a point of caution, not a reason to stop doing the excise type you love.

@victorybeginsinthegarden Год назад

Did the gauge full body composition? because that may have been gaining muscle. Weight loss is not the full story.

@lopella Год назад

As a swimmer I get a huge appetite boost after swimming, so this 100% confirms my experience.

@lint8391 Год назад

Great video. The results of the research are counter-intuitive. Which is why it's so interesting and useful that you put this out there.

@candyazz28 Год назад

You have no idea how much I thank you for everything you do. From the bottom of my heart I thank you. 😉

@j92000n1 Год назад

So if you swim but don’t over eat and stick to low cal foods wouldn’t you then lose weight by swimming?

@trevorregay9283 Год назад

so, it looks like swimming does work to burn calories, its just whether we can keep from eating more afterwards....one interesting thing though about it, I know when I go swimming I ALWAYS lose a little weight the next morning.....I truly think this is due to becoming more dehydrated than I realize.......and I ALWAYS sleep better too......I suppose due to it simply be an all around tiring workout for my muscles and joints......now, long term swimming I don't think my weight stays down, but I don't believe I gain any either....this is really nice to know that temperature has something to do with our appetite ......when its warm you feel less hungry as opposed to when its cold out you tend to eat more......very interesting....I wonder if this has anything to do with our body sensing it needs to store fat due to the temperature for survival???

@ChrisLT Год назад

Sounds about right, I swim all the time and tend to gain weight. Whereas during the summer when I bike, it comes off pretty quickly.

@margea.9506 Год назад

More exercise stuff please! Skincare too

@beoz658 Год назад

When I swim my appetite soars. I love swimming and will not stop. I also walk, row with concept 2 rower and lift weights.

@lebambale Год назад

Wow, what an incredible review/comparison of studies! Subscribed.

@GustavMahlerHorn Год назад

Interesting!

@chrisvalimont1029 11 месяцев назад

I've always used swimming for weight loss but I'm very good at appetite control and don't eat much after swimming. I'm working on getting back to my 2019 weight now and in the past 3-4 weeks have lost 12 lbs by eating well and swimming 3 times a week.

@christinefournier685 Год назад

I live in Quebec and I am a swimmer. I always gain weight during the winter and loose weight during summer.

@redragna3648 Год назад

Ahoy, fellow Quebecer! I say Quebecer instead of Quebecois because I moved here from the states. Lovely place, with lovely people.

@johnsikes320 Год назад

Im a triathlete....yes, I’m starving after swimming and have to pee like crazy! Mystery solved....at least as far as the starving part goes. Thanks Doc, you’re a gem! 😊

@Joseph1NJ Год назад

I've known this since I was a kid, swimming greatly increases appetite.

@byNetak Год назад

i want to say let people doing the exercise that they want it's also a good thing !!

@queertales Год назад

I live in a cold country and love swimming, so this is bad news for me. 😅 I wonder if jumping into a sauna or hot jacuzzi after your swim would negate this effect.

@rosekopelowitz5069 Год назад

Hmmm that's a great question!

@dianasthings729 Год назад

Don't need to worry about it if you don't need to lose weight? Continue to love swimming!

@EgalChannelChaudhary Год назад

I wouldn’t call it bad news. This study only looked at appetite and weight loss, not the health benefits that come with both swimming and exposure to the cold, which are both very healthy. If you love swimming, just be mindful of what you eat afterwards, and continue!

@ingesexton811 2 месяца назад

okay so what about swimming while calorie resticting? Sounds like these people were just allowed to eat whatever without tracking their calorie intake.

@aslio Год назад

Mystery solved. The most I exercise is during summer when I'm at seaside swimming everyday. Yet I always end up gaining weight.

@ranna. Год назад

amazing info, thanks...

@jordans_world9612 9 месяцев назад

But what if there was a caloric intake control on this experiment?

@redragna3648 Год назад

I swim for joint and health benefits, not weight loss. I always viewed weight loss as a battle in the kitchen not the gym.

@mjs28s Год назад

In other words, it would work if people just simply monitored their eating rather than blindly filling their plate at a buffet line. You don't need to stick to warm or hot anything before, during, or after a workout. What you need to do is now how much you are eating via calories.

@wyndswept2 Год назад

I always figured this. Thank you for summarizing it. What about ice skating and skiing?

@frankchen4229 Год назад

Winter sports should apply too

@nazokashii Год назад

How fascinating! Thank you for sharing

@pranze3484 Год назад

You're extremely hungry at first after swimming but it disappears after about 3 weeks

@dukimanx6228 Год назад

As a lifelong swimmer I completely agree that swimming is not best for weight-loss. Its all about the food for weight reduction.

@dianasthings729 Год назад

I could never lose weight swimming...thanks. Now I know why.

@pamelabaker3029 Год назад

Or you could just use restraint

@pamelabaker3029 Год назад

Wonder about the chemicals in the pool

@GGASMT Год назад

Exactly my thoughts!

@LCTesla Год назад

the major flaw of this claim is that it focuses on two metrics that are value-neutral to sportsmen: weight gain (could be muscle mass) and appetite (could be what it takes to build muscle mass)

@doggnamedchip Год назад

it is comparing it to other exercises like running and cycling, if it was related to being sportsmen, they would all have similiar effect. Also, in a study shown in the video, it was found that swimmers have higher body fat compared to other athletes with similiar inputs. I suggest you watch the full video as it answers your questions!

@AH-cy4md Год назад

Fascinating!😮

@alpha7ization Год назад

After cycling for long distances on a summers day I gladly fall into my pool to cool off...nothing beats that feeling of cooling down😅

@mindably Год назад

I’m confused. I was under the impression that cold exposure could increase brown fat that can in turn boost metabolism, burning more fat?

@user-pj7qg3uo6j 8 месяцев назад

All you told us is that swimming makes you hungrier. It definitely burns more fat than running... Any aerobic activity that keeps your heart rate in a specific zone for a set amount of time is gonna burn fat bud. But good try!! Some of us know better. It all comes down to calories in vs calories out.

@arborleaftree1769 Год назад

Discipline is the issue not swimming!

@petermartyn9701 Год назад

It's true, I always eat more when swimming regularly😂

@sudd3660 Год назад

i can not over eat, but i guess many people can. i think its because they are eating unhealthy, healthy foods wont let you get fat.

@GaryHirson Год назад

Strange but I experience significant weight loss when I swim consistently.

@GGASMT Год назад

Do you swim in a pool or at a lake\sea?

@GaryHirson Год назад

@@GGASMT I do lengths in a 50-metre pool and I swim in a river both for exercise.

@eugeneriebeek6106 Год назад

I think it has to with the fact that if its cold our bear brain think it has to amp up the calorie intake like in winter hibernation. and in warm situations not so mutch.

@naftalibendavid Год назад

Cold is the culprit.

@chrisconklin2981 Год назад

I have been a dedicated lap swimmer in a heated pool for many years. I intensely swim 30 minutes three time a week. I balance this with cycling, strength training, and walking. I also have been plant based for many years. I do not understand the need to swim for an hour a day. Basically, what you are saying is that in general exercising in cooler conditions adds to calorie intake. I see this as no problem. Thanks for mentioning swimming.

@victorybeginsinthegarden Год назад

What about mussel development

@samiryan214 Год назад

No problem for you, but it is for others, so no need to comment some nonsense since some people want to lose weight unlike you.

@chrisconklin2981 Год назад

When it comes to building muscle, swimming is one of the best ways to build muscle both for strength and for endurance. Swimming is a good way to develop both aerobe and anaerobic muscle development. The way I swim is intense (to the point of anaerobic) for a short time to give others a turn. This is important when it comes to insulin control but a different subject. As mentioned, I also do weight training for strength not to bulk-up.

@victorybeginsinthegarden Год назад

@@chrisconklin2981 so what may have been happening is the swimmers were building mussel and not losing weight which is good to. The scale is not the full story when it comes to health. To make it a more complete study they should have looked at total body composition don't you think?

@chrisconklin2981 Год назад

@@samiryan214 Weight is not the issue. Exercise can often make you heavier. Weigh is a very personal situation. Not enough is said about the differences between aerobic and anaerobic muscular activity. Often weigh loss efforts fall short because of not enough anaerobic activity.

@trenxee1165 Год назад

I'm ravenously hungry after swimming and concluded some times ago it's not working for weightloss. This video checks out.

@riffraff1651 Год назад

this is so stupid i've lost so much weight with swimming and meal planning, swimming will save your knees and hips from replacement surgery as it has less impact than running, we need to take science studies with a grain of salt since scientific studies are manipulated by companies and people to suit their need

Год назад

So if I swim in warm water I'll lose more weight than walking?

@frankchen4229 Год назад

Not necessarily because warm water saps your performance

@bigskytinybird Год назад

If we stop and think about this biologically, it makes sense. In the cold, you need more fat for warmth.

@seraphir4662 Год назад

Is weight loss even important for most people?

@trish5111 Год назад

Not to mention all the crap food o offer at the pool. Have to walk past cooldrinks, ice creams and if u are silly enough to stay for coffee...

@themeanlesbeann 2 месяца назад

Okay, so don't eat as much and swimming will help you lose weight. Letting people eat unchecked in a weight loss study makes no sense. If you watch your calories and swim you will lose weight.

@tineputzeys Год назад

I thought this was just because as a kid, we went swimming just before lunch and it we always got something tasty afterwards. I thought it was some sort of Pavlovian reaction 🤣

@reality_design Год назад

💕

@lorah3005 Год назад

👍👍

@htinternational2474 Год назад

I like swimming 😢

@jonnenne Год назад

So just swim then, why should this info stop you?

@frankchen4229 Год назад

then just be wary of your appetite

@whenpiratesattack Год назад

Is there a Garfield joke buried somewhere in here?

@thomastoadally Год назад

Thanks Doctor G cold showers mean more hungry!

@clm3436 Год назад

More muscle after ballistic exercise in the warmer pool for me has caused me to lose inches👍

@benadams9567 Год назад

This all makes sense. If you're cold, of course, you'll be hungrier. Evolutionarily, having more bodyfat could help keep you warm if you lived in a cold environment. But we need to think about the context. I do think knowing this information is important, but you did not compare swimming vs NO exercise at all. If someone is sedentary and starts swimming, that will improve their health. It's like saying diet soda is bad for you-- yes it is, compared to water, but if someone is drinking regular soda and switches to diet zero-calorie soda, they are helping themselves.

@samiryan214 Год назад

he did not compare swimming vs NO exercise at all.

@davidwilliamson9462 2 месяца назад

Hmmmm. I don’t get it. Being in water makes you fatter than being on a bicycle. Statistics.

@microb4538 Год назад

Conclusion: swimming is the best sport for vegans!

@wfpbwfpb Год назад

Unless you’re a fat vegan like me🤭

@TeeK94 6 месяцев назад

Yeah.. but so is a 6 foot grave

@trevorregay9283 Год назад

Soooooo.....now that perhaps people who watch this video understand what is going on and are more aware.....they can be disciplined enough to try to not eat more after swimming or working out in the cold.....and still manage to lose weight....

@erichines1150 Год назад

So train cold and then carefully monitor food intake. I know the average slob has limited self control, but this could be a useful hack for anyone with some discipline.

@misterx3188 Год назад

Dang

@byusaranicole Год назад

Well that sucks.

@SuponjiBobu_PhD Год назад

What about sweat ? Hear me out: if being immersed in the pool while exercising naturally prevents you from ever sweating, it also saves you from losing 2 to 4 lbs of evaporating water, which you'll have to make up for when you ingurgitate anything (water per se + water contained in food) post-workout. Hence, if swimming makes you hungrier, it is counter-productive from every angle to only rely on this type of sports.