【🔥Swimming × Diet】1-Month Record | Did My Body Change?

“Does swimming really help you lose weight?” I’ll answer that question!

“I want to start a diet, but I’m not good at exercise…”
“Going to the gym is a hassle, but I want to tone up!”
“Is swimming actually effective for weight loss?”

Many people probably have these questions, right?

As for me, Romono, until a month ago, the last time I swam properly was in elementary school.
After I continued swimming for my diet for one month, I experienced some surprising changes!
“But does swimming alone really make you lose weight? How effective is it?”
I will share my real experience in this article.
In this article, I will explain in detail:

✅ Why I chose swimming
✅ What changes actually happened in one month
✅ Tips for succeeding with a swimming diet
I will share the answer to “Does swimming really make you lose weight?” based on my real experience!

⸻

Why did I choose a swimming diet?

People often say, “If you’re going to diet, strength training or running is better,” but I chose swimming.
The reasons are the following three:


① You can tone your whole body in a balanced waySwimming is a sport that boasts top-class calorie consumption among full-body exercises.

For example, you can burn about 500–700 kcal in one hour of swimming (crawl).
Running or strength training focuses mainly on the legs and core, but with swimming, you can use your entire body's muscles evenly.

② Your metabolism increases, making your body burn fat more easily

Swimming doesn't just burn calories; it also increases muscle mass and raises your basal metabolic rate.Also, because the water temperature is low, your body uses energy to maintain its temperature, so it is said to have a higher fat-burning effect than regular exercise.

③ I just wanted to lose weight as quickly as possible

This is just my personal opinion, but when I started, I wanted to lose 4kg in one month, and it started with the simple thought, “Maybe I can drop it all at once with swimming?” haha
Even though I hadn't swum properly since elementary school, I acted as soon as I thought of it,
I went to buy a swimsuit and cap,
and I bought goggles I found online for 350 yen.
(I didn't expect them to break immediately later...)
⸻

What changes happened in one month?

👀 Real physical changes
• Leg lines changed (swelling decreased, and they felt slimmer)
• Posture improved (shoulder stiffness was reduced, and my back straightened naturally)

💪 Real physical condition changes
• Appetite stabilized (I felt less desire to eat sweets)
• I started sleeping better (maybe due to the relaxing effect, I could sleep deeply)
• Mentally effective too! (Autonomic nerves stabilize!)

More than the weight, I felt changes in my daily life!
When I first started swimming, I lost my appetite, but as I got used to it, I became very hungry.
For some reason, I always end up wanting to eat a lot of salad.
When I'm in the water, I focus on my breathing, so it becomes a special time where I don't think about anything else.
⸻

3 points for succeeding with a swimming diet

① I swam at a pace of 4 times a week.

② Manage your diet

Since it's hard to lose weight with exercise alone, dietary adjustments are also important!
What I was conscious of were the following points:

✔ Eat plenty of protein (chicken breast, fish, soybeans)
✔ Adjust carbohydrates moderately (plenty in the morning and lunch, light at night)
✔ Don't reduce fats too much

I have always been careful to consume protein every day.
This is the one thing I continue to do no matter what.

③ Don't overdo it! Consistency is key

At first, you'll be exhausted just from swimming, but by continuing,
you will find your own pace.
Instead of “quitting because you tried too hard and got tired,”
the trick is to continue at your own pace.

⸻

A swimming diet is truly effective! But consistency is important

I felt weight loss and body toning in one month!
I can state that a swimming diet is effective!

However, it's not magic where “you lose weight just by swimming once,”
consistency is important.

I will continue swimming and report on further body changes in the future!

🔽 I plan to reveal the following in the next article!

“Swimming Diet 2-Month Record | Things I Realized After Starting Swimming”

✅ Lost ◯kg in one month! Revealing the actual weight transition
✅ What is the swimming menu? What about water walking?
✅ How did you change your diet? The key to success was “○○”!

I will explain in detail the points for succeeding with a swimming diet!

✨ If you are interested in the continuation, please follow and look forward to the next article!

📌 Why don't you start a swimming diet too?
If you have any questions like “What kind of menu is good?” or “What should I do about meals?”, feel free to ask in the comments!