The key is to eat fewer calories than exercise, so as to lose weight. When swimming, keep the heart rate between 120- 140 (depending on age and physique) for more than 20 minutes. If you just swim in the water, you won't be able to soak for a long time. Besides, don't swim for too long. Soaking in water for a long time is very harmful to the skin, and it is not moving in the water, which is easy to stimulate the joints by cold and reduce the body's resistance, which is not conducive to fitness. You always spend an hour swimming, and after a few months or even days, you will feel sick and tired of swimming, and you will just stick to it. I'll give you a suggestion. You should not only keep your exercise mood, but also keep fit at 1 and warm up and stretch before entering the water every time. 2. Swim slowly for 50 meters in the water and start exercising; 3. Swim in the water at a medium speed for 20-25 minutes, keep the heart rate at 20-30 times/10 second, and then multiply the value by 6 to get the heart rate for one minute. 4. finally relax and swim 50 ~ 100 m to relax. Take a hot bath and let your body relax completely. 6. Drink sugary drinks (250 ml ~ 300 ml is enough). People's blood sugar is very low at this time. Drinking sugary drinks can replenish blood sugar immediately, and people will not become tired because of swimming. Besides, when your blood sugar rises to a normal level, you won't feel hungry. In this way, you can avoid overeating because of hunger after swimming, and the fitness effect is greatly reduced. 7. The whole process should be controlled within 1 hour, not too long; Not less than twice a week, not more than four times, lasting about half a year, will have obvious effects, provided that you try to control your appetite and eat more vegetables, milk and starchy foods (such as sweet potatoes). In fact, as long as swimming is a way of life, it is not difficult to achieve the ideal effect. Don't be eager for quick success. You can't expect to lose weight as long as you don't gain weight.