How difficult is it to control weight? Accurately calculate the calories of each meal and seize every opportunity to exercise ..... After a period of persistence, you find that exercise has not lost weight, but has gained weight. A new study published in Current Biology provides a scientific basis for this weight loss model. The body has an "energy compensation mechanism". When you start burning calories, your body will actively reduce basal metabolism to "offset" the energy you consume through exercise. Is exercise still effective? Life Times interviewed experts with new research and told you how to "exercise" to lose fat better. A new study shows that the more you exercise, the fatter you are: exercise reduces your basal metabolism, which will affect the degree of fat burning, and this effect is even greater in obese people.

Basal metabolism determines the minimum energy needed to maintain the normal operation of the body in a day. When you lower your metabolism, the minimum energy you consume will decrease, and your body will try to "save" the calories you burn. The results show that obese people-those with high body mass index-lose about half of their calorie burning during exercise, resulting in a 49% reduction in resting metabolism. In contrast, only 28% of the exercise energy of people with normal body mass index is "offset". Researchers believe that there are two possible reasons for this compensation effect: eating more is because exercise increases appetite; Exercise reduces the energy consumption of exercise by reducing the energy consumption of other aspects of the body, such as static metabolism.

"The degree of obesity determines the individual differences in the compensation mechanism. The greater the exercise of obese people, the lower their resting metabolism level. For example, for every extra calorie consumed during exercise, obese people will reduce about half a calorie during rest. " The researchers said. For obese people, this may be a heartbreaking conclusion. This means that it may be more difficult for obese people to try to lose weight through exercise than for thin people. In contrast, thin people are unwilling to lose weight, but the compensation is much less. Although this study tells us that when it comes to weight loss, the effect of exercise is limited, but the benefits of long-term exercise far exceed weight loss. Improve cardiopulmonary function, enhance cognitive function and regulate metabolism. During exercise, the strength of the bones and joints of the body can also be enhanced.

When your body is trying to maintain its weight, please try these three comprehensive exercises to fight fat. Aerobic exercise According to the scientific statement of American Heart Association on obesity and cardiovascular diseases, regular aerobic exercise is one of the most effective ways to reduce fat. Aerobic exercise. Exercise for 30 minutes at least three times a week for at least 3-4 months. High-intensity aerobic exercise is recommended, and the maximum heart rate (220- age) is about 140- 150/ min. Generally speaking, skipping rope, swimming, basketball, football, badminton, cycling, running and walking are less in the same exercise time. In addition, sports can be integrated into life, such as walking to and from work, walking around a few times, and doing outdoor sports on weekends. The main purpose of combining high-intensity exercise, low-intensity relaxation and rest is to mobilize muscles through high-intensity exercise.

Then maintain a high degree of fat burning power during low-intensity rest and relaxation. This form of exercise is flexible but not boring. By constantly changing the form of exercise, the stimulation to the body is small, so that the human body is in a relatively stable and comfortable state of exercise, thereby improving the fat burning rate. By stimulating muscles, we can increase muscle strength and further improve muscle quality. The increase of muscle can increase the energy consumption during exercise, increase the basal metabolic rate and further strengthen the burning of fat after exercise. In addition, regular stretching exercise can enhance the ability to burn fat during exercise and prevent muscle strain.