Can't lose weight by running every day? Don't worry, see if you ignore these points

Introduction: I chatted with a friend some time ago, and he complained: "I run at least 5 kilometers every day, but I still don't lose weight." When my friend mentioned this, he was not without discouragement and helplessness. However, about running, we should not only pay attention to the elements of running itself, but also pay attention to our own diet. People who can insist on running and exercising all year round cannot stop at the last step of losing weight just a few steps away because of a little misunderstanding.

Running is often the first choice for people who are new to fitness and weight loss. Running itself is indeed an aerobic exercise for all ages. Especially in recent years, as the Chinese people pay more attention to health, more and more Chinese people have begun to join the ranks of morning and night running. Compared with many other sports, the scope of running is wider. It is suitable for people of different ages and different physical states.

When we observe people who have been running for a long time, we will find that because of their long-term persistence, they even fall in love with the feeling of running, and gradually become addicted to running. They enjoy the feeling of sweating during exercise, love the feeling of free running, and appreciate their hard work. , looking forward to the results of persistence.

But we can also find that not all running will have a significant effect, and some even have the opposite effect. So what is the reason for running a dozen laps a day, sweating and losing weight? After the survey, it was found that this type of runners often overestimated the calories they burn during running, and on this basis they ate too many calories, so not only did they not have the effect of losing weight, but they went in the opposite direction.

The following is the editor's summary of the 7 common mistakes that runners are prone to make when running to lose weight, and the editor has found the solution intimately, please read it patiently.

1. Food Reward Law

Running is indeed a calorie-burning sport. According to scientific data, on average, men can burn 124 kilocalories per mile (1 mile = 1.6 kilometers) and women can burn 105 kilocalories. In this way, a 3-mile (almost 5 km) run will cost you a net 315-372 calories. Just looking at the data shows that running really makes you feel very tempting. Things always turn out to be opposites. Don't get too excited, because when you feel like you're running hard and you're done with a nice latte or a big chocolate chip cookie, it's going to cost you all your work.

Solution:

I have to admit that the advancement of modern technology has indeed made fitness more accurate. We can use the fitness APP in our mobile phone or electronic watch to enter detailed information such as our height and weight, so that we can more accurately record the calorie consumption value during running.

Beyond that, it has an even more important purpose. That is, when you want to "reward" yourself with food after exercising, first compare the nutritional content table on the food label to calculate whether you can still achieve a negative calorie balance if you eat this food.

Let's illustrate with an example. Suppose you burnt 280 calories by running today. When you pick up a bottle of drink and want to reward yourself, look at the label first. If the beverage and food label says that the total calorie of the drink is 220 kcal, it means that your calorie deficit is only 60 kcal; but if the total calorie of the drink is 320 kcal, it is a pity that you are really in vain today. exercise.

2. Eliminate all fat

There are always two extremes, and weight loss is no exception. Opposite the person who loses weight easily is the person who wants to lose weight. In their eyes, fat is not allowed to have a sense of existence. They will choose whole-wheat bread without any jam or fillings, salads or salads without any sauces or sauces, and even if they drink coffee, they will only add skim milk, as if eliminating all fat will make them feel at ease.

As everyone knows, our bodies have turned on the red light. Our bodies rely on fat to absorb vitamins A, D, E and K. In contrast, fats are absorbed more slowly than carbohydrates and proteins, which results in a slower gastric emptying rate and a greater feeling of fullness. If you just blindly take low-fat or fat-free as the food intake standard, it may even cause an imbalance of hormone secretion.

It is also very simple to avoid this misunderstanding. The editor here recommends this type of friends to try this method. Give 20 to 30 percent of your daily calories to fat. In the process, avoid trans fatty acids, such as some processed foods; and eat as little saturated fatty acids as possible, such as meat.

You can eat more foods rich in unsaturated fatty acids, such as olive oil, nuts, fish, etc. These foods are not only rich in unsaturated fatty acids, but also protect your heart and enhance satiety.

3. Long-term fasting exercise method

Studies have shown that after we persist in strenuous exercise for a long period of time, our muscles will consume the glycogen stored in the body, and the body will have a significant sense of hunger. But in reality, many friends find that their appetite decreases for a period of time after exercising.

We can also find that once the period of "exercise not hungry" is over, the body gradually gets rid of the fatigue after exercise, and immediately alertly feels that its own glycogen reserves are reduced. At this point hunger comes into being, giving you instructions to eat. This is the survival instinct of man that cannot be rejected.

We can eat a small amount of calories during exercise for more than an hour, which effectively avoids feeling hungry at the end of the exercise and eating uncontrollably large amounts of food. According to the proposal of the American College of Sports Medicine, when supplementing during exercise, it is preferred to choose foods with a ratio of carbohydrates and protein of 4:1, and at the same time, it is necessary to ensure that the calories of this supplement are less than 200 kcal. Low-fat chocolate milk meets this standard well, and it is recommended that you try it out.

Conclusion: It is difficult to lose weight by exercise alone, one-third depends on training, and seven-fold depends on eating. The important role diet plays in weight loss cannot be ignored. Diet must be controlled. But if you don't control your diet, or control your diet too much, you can't fundamentally solve the problem.

To lose weight, we need to reduce our own body fat, and exercise is essential. In terms of diet, the editor recommends adhering to the "one low and two high" standard of "low fat, high carbon and high protein". According to this article, do you have any misunderstandings? If there is, try it according to the solution, I hope everyone can lose weight successfully!