"Did I run too little and eat too much?"
……
Running is the simplest aerobic exercise with the lowest weight loss threshold, but only if you are not running foolishly.
In my opinion, obesity comes from three sources: physiology, mentality, diet and exercise;
Losing weight, to be exact, should be called reducing fat; "Body fat rate" is more important.
To reduce fat, it is necessary to create a calorie gap. The main index is "running consumption and dietary intake" of calories.
Simply put, the core is consumption > intake (slimming), creating a calorie gap and sustainability.
There are three main substances that provide energy for human body: sugar (carbohydrate), protein and fat.
Sugar (carbohydrate)
It exists in muscle (muscle glycogen), blood (blood sugar) and liver (liver glycogen).
1 g carbohydrate can provide 4 calories.
Fat mainly exists in subcutaneous fat and visceral fat.
1 g fat can provide 9 calories.
While 1g protein can provide 4 calories.
When I first started running, I mainly consumed sugar. After more than 30 minutes of exercise, fat gradually becomes the main energy supply.
Especially in fasting, hunger or sympathetic excitement, the secretion of adrenaline, norepinephrine and glucagon increases, activating lipase and promoting fat mobilization.
"Fat mobilization refers to the process that fat stored in adipocytes is gradually hydrolyzed by lipase into free fatty acids (FFA) and glycerol, which are released into the blood and oxidized by other tissues."
In fact, reducing fat is really technical.
First, adopt the correct running posture.
To exert force in the middle and front of the foot, pay attention to the amplitude of swinging your hands forward, and keep running with small steps and high frequency.
In fact, the elastic standing posture is the best posture to perceive the change of body center of gravity.
It is best to jog → variable speed running, which is a combination of aerobic and anaerobic exercise, so that the fat reduction efficiency doubles;
If you are a beginner, please remember that distance is more important than speed and time is more important than distance.
Tip: Being good at using mobile phone sports software can improve the sports effect experience!
If you are an old hand, you can advance (break through the adaptability), because the human body is a magical machine, and repetition and habits will become simple.
The steps are as follows:
(1) Improve the training intensity.
(2) Improve training capacity/duration
(3) Improve the training frequency
The most important thing is to run continuously and safely, and you can use the way of "running for a while".
While creating a calorie deficit, we must also control our diet.
"There is no reason not to change from' fat' to' thin' through practice and diet control!"
First of all, eat less and eat more meals;
Mixed coarse grains and flour and rice, whole wheat bread, oats and coarse grains are all good staple food choices.
Secondly, less salt, less oil and less meat.
Eat more celery (leaves) and rape? , leek? Cabbage? , carrots? , lentils? Peas? Eggplant? Vegetables like green peppers? .
Finally, snacks are the biggest killer of losing weight.
Snacks such as melon seeds and popcorn are delicious for a while, and fat accumulation is also very good.
Anyway, there's no hurry. Take your time.
It's only a matter of time before you find the fun of sports and feel the tangible benefits of running.
I wish everyone a healthy and perfect figure.