1. Swim two hours after meal
During this period of time, the sugar and food can be fully decomposed, swimming can fasten the consumption of fat. If going for a swim immediately after meal, the food in the stomach will be affected by water pressure and nausea and vomiting can appear.
2. Supplement food with high protein and high calcium
One had better choose to eat high-protein food, such as eggs, meat, bean products and some candy, but don’t eat too much, 70% full will be enough. At the same time, in order to prevent cramps, we can drink a cup of salt water or eat some calcium tablets before going for swimming. They also can supplement loss of calcium, potassium and phosphorus etc.
3. Adjust mentality
In order to lose weight, many have the mentality of swimming till they are totally drained before they will give up.Reducing weight can’t be done in only one or two days, it’s a long-term issue. We should learn to regard swimming as a habit, after long-term exercises the fat in our body can be reduced.
4. Supplement water every now and then
During swimming, the whole body will meet water resistance, all the parts of the body are in activity, but water temperature is lower than the body temperature. it is difficult to keep heat and the sweat. But we will have much loss of water. It is important for us to drink some water every now and then.
5. use athlete’s swim method
The rest time should be less than swimming time, swim for 3 minutes and then rest for 1 minute, then swim for 3 minutes and rest for 1 minute again. If after two groups of such movements, you still don’t feel tired, you can then swim for 5 minutes and then rest for 2 minutes. Maintain a circular movement, properly increase time for continuous swimming and rest.
6. Don’t stay in the water for too long
Swimming time is best controlled in 45 to 60 minutes, no more than two hours.
7. Control your “mouth” is to control your weight
The metabolism speed will be very fast after swimming, if eating much at this time, the efforts before will come to an zero. Food with high calories will be fully absorbed into the body.
8.Relaxation exercises
One can do some warming-down after finishing swimming, shaking the limbs, flapping the legs or upper arms can help prevent long time’s muscle tightness and alleviate the sore limbs the next day.
This good article comes from http://www.bestsee.net/2012/10/29/8-tips-for-weight-loss-through-swim/