Without dieting, some people worry that running can't reduce fat, just because running can promote appetite growth. Especially for some novices who never exercise, they will feel hungry after running training, so it is natural to increase their food intake. If you don't control the food you eat (diet structure), you may run away without obvious fat-reducing effect. Others will lose their appetite because of exercise, especially high-intensity exercise. During a long period of exercise, it is the general trend to increase food intake caused by regular exercise (such as running). However, this does not mean that running without dieting is meaningless for reducing fat. Relevant research shows that the increase of appetite of athletes who don't diet can offset the negative impact of increased food intake caused by exercise on fat loss, that is, the impact of running on fat loss; Side effects of reducing fat caused by increased food intake. For beginners who have just started running to lose weight, the body fat rate is high, overweight or obese, and the effect of losing weight without dieting will be more obvious. This is why obese people can still achieve obvious weight loss effect even if they don't control their diet at the beginning of exercise. Many of us actually overestimate the exercise consumption, and many people think that you take it for granted that running for half an hour can reduce fat.

Running for half an hour only consumes about 300 kilocalories. What concept? Roughly equivalent to a cup of low-fat milk tea. Can you lose weight by hard training without controlling your diet? Please don't overestimate exercise to lose weight. Some people always want to replenish energy when they exercise, right? Some people will bring a bottle of energy drink when they run, and some cows will drink it. Drink this drink, and you will exercise for nothing. So exercise consumption is actually very small. 1 g fat can provide 9 kilocalories, so running for half an hour is 30 grams of fat. Therefore, exercise to lose weight consumes only nine Niu Yi hairs. In my opinion, the role of exercise in the process of losing weight is mainly to maintain physical fitness. The more you exercise, the greater your appetite. Many people think that if you exercise more, your appetite will not change. If you keep doing this, you will definitely lose weight. But you can't. Exercise lowers blood sugar and increases appetite. In addition, exercise can improve gastrointestinal peristalsis, thus increasing the space of the stomach and allowing you to eat more food.

Also, exercise improves our absorption ability. Most people only know that exercise can improve basal metabolism, but more obviously, your absorption ability is getting stronger and stronger. Therefore, the more people exercise, the more they eat. What do you mean? So you ate a bowl of rice and absorbed a quarter. You can absorb half after exercise. So look at those who exercise regularly, as long as they stop, they won't get fat at first, and then they will get fat. So in the gym, many people are competing to lose weight. As a result, you will get fat in the end, because you just exercise and don't control your diet. If dieters just pin their hopes on "the fat-reducing effect of running"; The anti-fat effect brought by increasing food intake is not enough. Because the intensity of exercise is serious, it affects the fat-reducing effect of running without dieting. If you want to be a gourmet and a successful dieter, you'd better refer to the following two points about exercise intensity:

Also, exercise improves our absorption ability. Most people only know that exercise can improve basal metabolism, but more obviously, your absorption ability is getting stronger and stronger. Therefore, the more people exercise, the more they eat. What do you mean? So you ate a bowl of rice and absorbed a quarter. You can absorb half after exercise. So look at those who exercise regularly, as long as they stop, they won't get fat at first, and then they will get fat. So in the gym, many people are competing to lose weight. As a result, you will get fat in the end, because you just exercise and don't control your diet. If dieters just pin their hopes on "the fat-reducing effect of running"; The anti-fat effect brought by increasing food intake is not enough.