The Truth about Swimming And Weight Loss
If you have decided to go back to swimming to lose weight you may well ask the question: “Why do I need fat? Isn’t it something I should avoid in order to keep slim?’ It is not quite this simple. The key is to ensure that you consume the correct amount and type of fat to ensure a healthy body and one that is better able to perform at its best.
Dietary fat
Many carbohydrate-based foods will also offer sufficient fat for the average diet, although the Department of Health (DoH) recommends that a maximum of 33-35 per cent of your daily calorie intake comes from fat. There are three types.
Saturated fats are not considered good for you and have been linked to heart disease because they contribute to increased cholesterol levels. The DoH recommends a saturated fatty acid intake of no more than 10 per cent of total calorie intake.
Foods that contain saturated fats include:
- butter
- lard cheese
- meat fat
- all foods processed using these fats, including biscuits, cakes and pastries.
Monounsaturated fats, on the other hand, have been shown to have the greatest health benefits, helping to reduce total cholesterol without affecting other cholesterol benefits. The DoH recommends a monounsaturated fatty acid intake of up to 12 per cent of total calorie intake.
Foods that contain monounsaturated fats include:
- oils including olive, rapeseed, groundnut, hazelnut, almond
- avocado
- olives
- nuts and seeds.
Polyunsaturated fats can be found in vegetable oils and oily fish, and can help lower cholesterol levels. They are also important because they include the so-called ‘essential’ fatty acids, which cannot be made by the body so have to come from food (or supplements). Aim to eat about 10 per cent of your total calorie intake as polyunsaturated fats.
In general, you should monitor your fat intake and eat the correct amounts of each type to ensure that you get the most out of your body. Try to use olive oil for cooking, remove the skin from meats such as chicken and turkey and, as a general rule, grill or boil rather then fry.
Body fat
There are two types of body fat: essential fat and storage fat. Essential fat is what your body actually requires to function properly, providing insulation, protection and cushioning against physical damage. In a healthy person it accounts for roughly 3 per cent of body weight and can be found at specific sites such as around the heart, kidneys and liver. Women also have sex-specific fat that is essential to hormone (oestrogen and progesterone) production, and this is found in the breasts and around the hips. It accounts for a further 5-9 per cent of body weight.
Storage fat is an important energy reserve and can be found in the cells under the skin (subcutaneous) and around the organs. This fat is used almost all the time during any aerobic activity (including sleeping and walking around) and is relied on more heavily during exercise.
As a general rule, men should have between 13 and 18 per cent body fat, and women between 18 and 25 per cent body fat.