Why did you lose weight instead of losing weight at the beginning of fitness? Maybe you absorbed it well and ate too much, or maybe the method of physical exercise is wrong. In fact, physical exercise to lose weight is not because you do too much, but because the consumption of rest calories is actually greater, so pay attention to this aspect.
Why do you work hard, but your weight goes up instead of down? Do you say you eat a lot after exercise? If so, you will get fat, too. Because in addition to exercise, but also with reasonable eating habits and light food. Also, don't eat greasy and fried food. . .
Don't overeat, eat normally, and cooperate with exercise. Why not lose weight but increase it? Trying to lose weight means eating more than you eat, depending on how many calories you eat and how much you eat every day.
Exercise hard, and your weight will rise instead of falling. What are the secrets of losing weight in the process of losing weight, including solving the misunderstanding of losing weight; The main index function of exercise in weight loss; The cause of weight gain after exercise!
Solve the misunderstanding of weight loss
Myth of losing weight: losing weight is losing weight, and there is no effect without losing weight.
The real solution to lose weight: the real purpose of losing weight is to reduce the proportion of body fat.
Weight loss will generally decrease, but weight loss will not necessarily reduce the proportion of body fat, which is likely to be the reduction of lean tissue and the loss of intracellular and extracellular fluids (body moisture); Similarly, not losing weight or losing weight is not obvious in the process of losing weight, nor does it mean not reducing the proportion of fat.
Muscle and fat with the same mass but different volumes:
There are also differences in density between the two.
The muscle density is about 1.06g/ml, and the fat density is about 0.92g/ml.
Calculated by 1 liter, there is also a difference in weight. Muscles are relatively heavy.
When it is less than 1kg, the volume of muscle and fat is difficult to distinguish.
Exercise plays two important roles in losing weight:
1) directly consumes a lot of calories, oxidizes fat and loses weight.
2) By promoting metabolic consumption and increasing daily energy consumption, we can achieve the goal of losing weight.
It seems that under the action of these two points, it is "heinous" for us not to lose weight after exercise. Why do many people find that they have gained a lot of weight after a few days of exercise?
Causes of weight gain after exercise
1) after exercise, glycogen in the body increases and retains water.
In fact, the weight gain after sudden exercise without exercise is not mainly the increase of fat, but the increase of glycogen and the existence of water in the body.
During exercise, we will consume a lot of muscle glycogen and liver glycogen, which are the earliest energy-supplying substances in exercise. Some data show that their total stock in human body is between 250 g and 400 g. After exercise, the body usually stores more glycogen than before because of exercise.
Take the classic diet common before the competition of professional athletes as an example. Exercise is scheduled for 6 to 4 days before the game, and high-intensity and large-scale exercise is carried out to consume glycogen as much as possible. 3~ 1 day before the competition, reduce the amount and intensity of exercise and increase sugary food. This race can make the glycogen stored in muscles increase by 1~2 times than before, and the endurance performance in the competition is also better.
After exercise, under a reasonable diet, liver glycogen will be supplemented quickly. In the process of replenishment, the body will store a large amount of water according to the ratio of glycogen: water = 1:3. In other words, if you store 100g glycogen in your body, you need to store 3 times more water, which means the total weight has increased to 400g.
Generally speaking, because of the increase of glycogen and the storage of water, your weight seems to increase.
2) Still need to replenish water after exercise.
It should be noted that although it is necessary to store water according to the ratio of 1:3 during the synthesis of glycogen, this does not mean that it is best not to drink water after exercise to lose weight. In fact, if you do a lot of sweating exercises without replenishing water and simply dehydrate your body, glycogen will not be replenished, but diseases will emerge in your body. However, if high-intensity and intermittent strength exercises are carried out, the body needs to replenish water and carbohydrates in the water. Experiments show that supplementing drinks containing carbohydrates in this kind of exercise can effectively delay the fatigue of the body and make the exercise more lasting.
Finally, I want to tell you that if you don't exercise originally, you have to exercise at this moment just to lose weight, and then you gain weight after exercise, don't worry at this time, realize that this is a general physiological stage, which will usually be cleared within 1 and 2 weeks of regular exercise.
3) the fluctuation of weight in a day
People's weight is heaviest around 8 pm, and it will be heavier if they eat a snack after dinner. After getting up in the morning, especially after taking a shower in the morning, their weight is the lightest. Because at that time, they had finished excreting, had not eaten breakfast, and took some water and heat away from their bodies after taking a shower, so they were the most standard weight at that time. Scientific research shows that due to the influence of biological rhythm and metabolism, the weight fluctuates at 65438 in the morning and before going to bed.
So your fluctuation is within the normal range, don't worry. As long as your weight does not fluctuate greatly every day, it is the embodiment of your health. Even if you want to lose weight, you should lose weight slowly. Not too fast. It will have a certain impact on the human body.
I have also heard a concept that it is normal for the weight to fluctuate within 6 kg, because feces, water, gravity and other reasons may cause weight instability.
4) Do you want a figure or a weight?
You want to lose weight because you look fat, not because you are heavy. You just tell a coach your weight and height, and you let him judge whether you are fat or not. I believe most coaches can't judge whether you are fat or not. No matter how rich I get in the exam, I can't judge why Shenma always wants photos because of me. I weigh 80kg, and I may be 10, with 10. So the important thing is whether you can * * *, rather than having an ideal weight figure.
5) scientific and healthy weight loss formula: slimming = fat ↓+muscle ↑
Changes of body tissue after losing weight
Through aerobic exercise to reduce fat and lose weight, the weight may not change much, but it can be really tight and beautiful, and it is not easy to gain weight because of the fundamental improvement of physical fitness! Fat is bigger and lighter than muscle, so if you lose most of it, the whole person may look thinner, but the weight has not changed much.
You are on the way to lose weight. Unless you are overweight, please don't cling to your weight. Your friend A, who is on a bad diet, your friend B, who lost one kilogram in three days, and your friend C, who didn't eat dinner and ate a certain product, probably lost most of their water and precious muscles. In the process of losing weight, it is most important to monitor all other data of your body in real time: fat rate, muscle rate, visceral fat index, body moisture rate and basal metabolic rate.
What's it like to keep fit for two hours a day for seven months without losing weight? Exercise should emphasize scientificity, rationality and individualization, and master the appropriate amount and degree of exercise according to its own characteristics. It may be the wrong exercise method, or it may be the lack of attention in diet.
In winter, you can eat less because you are easy to get fat. Why don't I lose weight? Exercise more to lose weight. You can eat less and eat more.
Why am I crazy about fitness and not losing weight? Maybe it's too short. It usually takes two to three months to get the results.
As far as I'm concerned, I've been working, I'm tired every day, and my weight has been falling. I didn't find it before, but I suddenly found it after a few months.
Besides fitness, why don't you try to do some knowledge exercises?
Analysis of the situation that alt decreased and ast rose instead of falling: 30 years old, mature, without any symptoms, but ALT and AST were on the high side. If the increase is not too much, it is usually related to drinking alcohol and eating greasy food before the examination. Suggestion: If the increase is not too much, you can consider not taking medicine first, eating lightly, adjusting your living habits, and reviewing after one month. If it is still high after repeated review, check hepatitis A, hepatitis B and hepatitis C>
Why do you exercise? One possibility is that your blood sugar is rising instead of falling. I suggest you pay more attention to your diet.
If exercise lowers blood sugar, it is recommended to do the following exercise:
1, Walking: Walking is simple and easy, as long as you have a pair of suitable sports shoes, you can take a walk anytime and anywhere.
2, Tai Ji Chuan: Tai Chi also helps to lower blood sugar levels.
3. Intermittent exercise: Intermittent exercise helps to lower blood sugar levels, improve cardiovascular health and enhance exercise perseverance.
Of course, besides paying attention to exercise, don't eat food with high sugar content.
Pay more attention to diet and eat some foods that help to lower blood sugar, such as onions, black fungus and bitter gourd.