Daily Calories??

Most info on calories burned from swimming reflects recreational swimming. Two sites you can visit for calories burned at workout level are www.Nutristrategy.com and home.judson.edu/.../fitness7.html If your swim time 100s are in the 1:30 to 1:45 range you can figure 20 cals/min. So a 2800 yd workout, done in 50 mins will burn about 1000 calories. From a diet perspective, my belief and experience is the only thing that really works is lifestyle change in diet. By this I mean you should set a long-term goal--6 months or a year and reasonable expectations like 1 lb/wk to lose (keeping a 2000 cal/day diet you can lose this by swimming 10,000 yds in a week). In your diet, don't deprive yourself, just cut out bad items (fried food, nutrition-free stuff like candy and chips, high-fat meats like sausage, etc). Substitute ground turkey for ground beef, baked chicken and fish for fried, minimize use of oils and butter. Instead of chips, make a quesadilla with salsa and a little cheese. Snack on fruit or energy bars instead of highly-processed packaged food. Have cottage cheese and fruit for lunch a couple times a week. It's o.k. to have pizza on Friday night, but get pepper and onion instead of pepperoni--have 1 slice less than usual. Add salads to lots of meals. When you're full, stop eating. This is what has worked for me losing about 25 lbs.

Most info on calories burned from swimming reflects recreational swimming. Two sites you can visit for calories burned at workout level are www.Nutristrategy.com and home.judson.edu/.../fitness7.html If your swim time 100s are in the 1:30 to 1:45 range you can figure 20 cals/min. So a 2800 yd workout, done in 50 mins will burn about 1000 calories. From a diet perspective, my belief and experience is the only thing that really works is lifestyle change in diet. By this I mean you should set a long-term goal--6 months or a year and reasonable expectations like 1 lb/wk to lose (keeping a 2000 cal/day diet you can lose this by swimming 10,000 yds in a week). In your diet, don't deprive yourself, just cut out bad items (fried food, nutrition-free stuff like candy and chips, high-fat meats like sausage, etc). Substitute ground turkey for ground beef, baked chicken and fish for fried, minimize use of oils and butter. Instead of chips, make a quesadilla with salsa and a little cheese. Snack on fruit or energy bars instead of highly-processed packaged food. Have cottage cheese and fruit for lunch a couple times a week. It's o.k. to have pizza on Friday night, but get pepper and onion instead of pepperoni--have 1 slice less than usual. Add salads to lots of meals. When you're full, stop eating. This is what has worked for me losing about 25 lbs.