But only if you pay attention to your diet. No matter how much exercise you take or how many calories you consume, the effect is very small.

Don't eat greasy and sweet food, just eat 80% full. I think you should be able to lose a catty every day.

(Once: I was 178, weighed 86kg, swam 60 times in 4 months, and lost weight to 72kg every day 1.5~2 hours). I've been exercising less recently and gained some weight.