The most depressing thing is that I have been insisting on running and controlling my diet, but I haven’t lost a pound.Why do I run but not lose weight?
At this time, what Lao Wang wanted to ask most was: How much did he run? How much control is your diet?
It probably doesn’t make sense to talk about efficacy without dose. If you want to lose weight by running, losing one kilogram of fat is equal to 7700 calories. Equivalent to 6-7 kg of rice, 15 burgers.
It doesn’t seem like a lot, but assuming that the average person exercises 1 hour a day, it will take 7-10 days to consume it, which is not an easy task.
Many people feel that when I exercise today, I must have consumed a lot of calories, but this is not the case. The total calorie consumption of the human body in a day only accounts for 10-20% of the exercise. Maybe if you drink an extra can of beverages, it will be a waste of time today.
It’s hard to keep your mouth shut, but you can’t keep your mouth shut. Even if you run an extra 3 kilometers today, you won’t lose weight at all. So sometimes, although you keep running, you never lose the scale.
Taking care of your mouth is very important for weight management. The more you run and the more you eat, the harder it is to lose weight.
Lao Wang believes that the above is the most important factor, and there are also some habits in life, which will have a great impact on weight over time.
1. Stay up late
Lack of sleep can lead to weight gain.
People who got eight and a half hours of sleep a night were 62% less likely to eat junk food and 14% less likely to eat. People who slept 80 minutes less each night consumed an average of 549 more calories per day.
A study by the American Sleep Foundation found that a good night’s sleep is good for fat burning. They recommend that all dieters should get 7-8 hours of sleep each night.
2. Eating too fast
If you eat too fast, it is easy to eat more, because the food has not been absorbed and turned into sugar, the brain does not receive the signal of fullness, and the mouth will not stop.
Eat slowly and give your stomach enough time to make sure you’re full so you don’t overeat.
3. Like to eat snacks
Don’t underestimate snacks, it looks like only a little bit, but in fact, if you don’t quit snacks, it will be difficult to lose weight successfully.
Skipping snacking can help you lose more fat, it’s been experimentally proven.
Snacks are often an invisible source of calories that are easily overlooked. There are many people who have controlled their diet more than me, just saying that they eat less meals. But if the snacks are not controlled, one bite, two bites, and three bites are easy to eat because they are delicious, and the calorie density of snacks is often high, which can easily exceed the calorie deficit controlled by the main meal.
4. Sitting for a long time
If you sit to work, then you need to burn 100 fewer calories per day. This alone will add about 10 pounds of extra weight a year.
The solution is to get up and walk for a few minutes every two hours of work, which can counteract the ill effects of sitting too much. Now many bracelets and watches have sedentary reminder function, use it.
You will often see some people exercising and exercising, but they have not lost any weight at all. It is not enough for a person to start exercising, but to achieve a certain amount and intensity.
According to the “National Fitness Program (2011-2015)” issued by the State Council, the standard for regular participation in sports is more than 3 times a week, each time for more than 30 minutes, and people who do moderate-intensity or more physical exercise are called regular participants. Physical exercise population too.
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