Lift weights, swim, and (something else) to slim down

I swam 5x/week for years, with no change in my weight. If anything it seemed to take a very gradual climb upwards, especially when I took the time to really do meets and taper. Holidays didn't help. About 3 years ago, I started lifting weights. Nothing earth shattering, just maybe 2-3x/week using a home gym and some dumbells. At first, my weight stayed the same, then those gradual climbs upwards stopped, and I began losing weight, very slowly, maybe 1 pound a month. About 2 years ago, I started to run. Now I was in the US Army back in the day, did my 2-mile PT test in under 11 minutes. Unfortunately, when I got out of the Army, I was so turned off from running that I completely stopped. This go-around, I started with an easy 2 miles, even run/walk combos to get me going. Eventually it was 2 miles of solid running/jogging, then I gradually increased the distance. I'm now continuing my 3x week runs, but vary it with 1 'long' day (about 12 miles now), and 2 'short' days (about 5 to 7 miles). I'm not overly concerned about my pace, maybe eventually that will be something I address. But since I've been running, I've steadily shedded the pounds. I'm now about 20-25 pounds less than my peak (close to what I was at in college now). I continually get comments from people swimming or at work about less weight, and have had to get new clothes (definitely need to wear a belt now). My goal is to get down to what I was at when in the Army (and almost 20 years younger), not so far off now.

Adding muscle should be helpful in shedding pounds. Muscle burns calories, fat does not. True, but muscle weighs more than fat. When starting with weights, it isn't unusual to actually gain weight. If you've seen the movie, "Supersize me," he initially lost weight, which they assumed was from a loss of muscle mass.

I have been lucky enough to be able to lose weight without weights or crosstraining over the past 6 months (lost 6 pounds but looks like more), but we have just started adding stretch cords (2 weeks ago) in between fly swim sets one day a week (usually during our 4 hour saturday practice). The only thing I did differently was change the intensity of my workouts and the types of workouts. I normally swim 7 days a week on average 9-11 workouts per week anywhere from 3000-4000 yards per workout. My eating has been what ever I want but making sure to eat no less than 6 meals per day. My 2:30 meal is usually a snickers bar or something like that, so you can see you can enjoy junk food and still lose weight. The key has been mixing up the intensity, some swims are easy, some are 2 laps easy 1 lap hard for a 200 or 500, some are all out sprints. Lots of kick sets, sprint kick sets, did I mension more kick sets. Swimming in with the kids also makes it harder when I have to try not to get lapped. This former size 18W (4 years ago) is now wearing the same size jeans my 17 year old daughter does and I don't hang over the top of them (size 12 misses). I love it! If you are on facebook my weightloss pictures from Aug 06-Feb 08 are online there. There is also a pre return to swimming photo at 220 pounds. Much success to you.

Adding muscle should be helpful in shedding pounds. Muscle burns calories, fat does not.

Haha since Fall 06 when I started to swim 1mile 3x aweek until now my weight has done this: 193lb (Just after thanksgiving) 180lb (May07) Currently 185lb...possibly more. All I have done is increase the duration and intensity of my swimming.

Creating a sustainable caloric deficit seems to be the key to long term weight loss and weight maintenance.