Many people choose to run to lose weight or lose fat, but many people say that they can't go on if they lose weight to a certain extent, and some people even gain weight. Mainly for the following five reasons, as long as you correct and adjust your running methods in time, running to lose weight can get twice the result with half the effort. Error 1: Invariance Your body is a magical machine. Designed for "efficiency", which means that if you do the same thing over and over again, the process will become easier and easier. This also applies to running. Not only will you get more and more comfortable (even if you are still sweating and your legs are shaking), your body's metabolism and reaction will also adapt, and the same amount of exercise will consume less calories. This is the so-called "steady state", which prevents you from achieving a long-term weight loss plan. Mistake 2: Run too long, not faster. The most important variable of any kind of exercise is "intensity". If you observe the running speed of ordinary people, they will choose a pace that can last for a long time. Think about it. When you step on the treadmill, elliptical machine or flywheel car, your intention is to do it for a period of time, whether it is 30 minutes or 1 hour, at the speed you can continue. Time is up, you feel tired, and then go home. Very good endurance exercise, but it doesn't help much to lose fat. Suppose the speed on the treadmill is 1~ 10, and now you let yourself sprint at a speed of 8 or 9 for a short time, what will happen? You will lose more fat. A study by the University of Western Ontario in the United States compared high-intensity exercise with long-term low-intensity aerobic exercise. One group sprints for 4 to 6 groups for 30 seconds, and the other group does aerobic exercise for 30 to 60 minutes. Surprisingly, compared with the aerobic group, the sprint group burned more than twice as much fat. This is because the sprint process will lead to changes in the body, which is similar to the changes during weight training. Your body needs to restore ATP (energy), convert lactic acid produced during exercise into glucose, and restore hormone levels in the blood. All these processes mean that the body should "work harder" and "burn more fat", which will not happen in the steady rhythm of aerobic exercise. Mistake 3: One of the most common mistakes in losing weight by paying too much attention to calorie consumption is that most calorie consumption is due to exercise. This is a very dangerous misunderstanding. As long as you are alive, sleeping, standing, eating, thinking and so on all require great energy. Compared with your daily life, the calories consumed by the gym are inferior. Does this mean that there is no need for exercise? Of course not. Exercise has many benefits to health, and the type of exercise will affect the calories burned by the body after exercise. Running will burn calories, but sprinting or weight training will grow more muscles. As your body muscles increase, your body will burn more calories. Mistake: 4: Don't try other forms of aerobic exercise. If you love speed running and long-distance aerobic exercise, then there is bad news for you. According to the journal Muscle Strength and Physical Fitness Research, "Endurance running or walking (long duration and low intensity) will weaken muscle strength and muscle growth. More importantly, even if you increase your intensity and run on slopes, cycling will be a better choice for muscle growth and fat burning. Again, this is not to say that running is ineffective or not beneficial, but the most efficient weight loss strategy. Error: 5: Running too much. There is no doubt that exercise is a part of a healthy life, but it will still bring stress to the body and affect the body's ability to control hormones related to fat loss. More specifically, cortisol is released when you exercise. Not all cortisol is bad, but chronic stress and chronic cortisol can lead to insulin resistance, forcing the body to store abdominal fat. It was found in the Journal of Hormone Research that long-distance running led to a continuous increase in cortisol. Long-term increase of cortisol will lead to more inflammation, slower recovery, muscle tissue decomposition, fat accumulation and even damage your immune function. If you are under too much stress, whether it is because you exercise too long or don't take proper nutrition to recover, you will damage your thyroid, reduce your metabolism and make it more difficult for you to lose weight. If you do 1 hour aerobic exercise every day, it is more than enough to lose fat. Remember, this is not endurance training. If you start running for 2-4 hours a day and your weight doesn't drop (or may increase), you may want to reduce the frequency of running and increase resistance training to see what happens.