Why do people who exercise regularly gain weight after not exercising?
People who exercise regularly will mostly get fat after not exercising. This phenomenon is not only common in daily life, but also in some former sports stars. Those stars who once shone brilliantly in the sports world and had perfect bodies often appear bloated when they reappear in the public view after the return of the epidemic, which makes people unable to bear to look directly at them. This strengthens the cognition that "you will get fat if you don't exercise". Why is this happening?
Reason 1: Go back to the old road of bad eating habits.
Whether exercise can lose weight in the short term depends on the efforts of diet and exercise. If people who exercise regularly do not control their diet after stopping physical exercise, it is almost an inevitable trend to gain weight. From the theory of negative energy balance to lose weight, stopping exercise is equivalent to reducing consumption. Once the diet returns to the unhealthy old road, the calorie intake will soar. One increase and one decrease, excess energy, has become the root cause of rapid obesity.
Reason 2: Exercise reduces consumption.
If you don't exercise after short-term success, as long as you can take a reasonable diet to lose weight, you can keep your weight from rebounding sharply, and even keep your body in good shape for a long time. However, few people will strictly implement a certain diet when they are not exercising. At this time, it is even more necessary to consume fat through exercise to prevent the body from getting fat. In fact, it is very difficult to achieve the goal of reducing fat or maintaining ideal body fat rate without controlling diet, let alone diet and exercise.
At the beginning of the article, we said that "few people can keep the fat loss results for several years", which means that a small number of people have done it. Weight gain after no exercise is not inevitable. Is there a secret? Yes
Measure 1: Do homework other than exercise and diet, eat breakfast, eat less and weigh yourself.
If you don't want to exercise or spend more effort on diet control, you might as well do a few things besides that:
Have breakfast. 20 18 Xinhua News Agency reported that a related study by Mayo Clinic in the United States showed that people who don't eat breakfast are more likely to gain weight than those who eat breakfast regularly. The survey involved 347 healthy adults. Records show that 26.7% of people who don't eat breakfast meet the obesity standard, while the obesity rate of people who often eat breakfast is only 10.9%. In addition, the average waist circumference of people who skip breakfast is closer than the latter 10cm.
Eat less. According to statistics, every time you attend a hot pot-based dinner, the average calorie intake per person is about 2000 kilocalories, which is amazing. Almost all meals, dinners and bars will consume more calories than one meal a day. Therefore, avoiding dinner and drinking alcohol is an important part of avoiding getting fat after stopping exercise. If the job itself or business requires you to attend social parties and dinners frequently, you must make a clear choice between health and career development. There is no middle way.
Weigh. Positive physical changes can encourage us to adhere to good living habits, so regular weight measurement, including body fat and waist circumference, is an important way to maintain the previous slimming effect. Because no one wants to get fat, especially those who lose weight in a short time. When the weight, body fat and waist circumference start to increase again after stopping exercise, it will prompt you to restart the corresponding weight loss plan.
The above measures to prevent obesity are not invented, but related research from the National Weight Control Registry of the United States, and proved to be effective. These measures also include eating a lot of fruits and vegetables.
However, it must be understood that although these measures have proved to be effective in preventing weight rebound, they are not enough to keep your weight within the ideal range for a long time.
Measure 2: Adopt a proven scientific diet method.
In the absence of exercise, controlling diet may be the only way to ensure that weight does not rebound. How to control it? Adopt a proven scientific diet. Low-fat, low-carbon, low-glycemic index, low-fat balanced carbon and high protein, Mediterranean diet, circular diet, volumetric diet, extremely low calorie and so on are all diets that help to achieve the goal of losing weight. These diet methods are generally introduced in detail in publications issued by regular publishing houses, which means that they have been recognized by research, practice and academic circles to a considerable extent. People who want to lose weight or keep fit but don't want to exercise can buy it and try it according to their own situation.
The characteristic of these scientifically proven diets is that foods with high calorie and low nutritional value will be rejected, such as sugary drinks and other sweets. And each diet has its own theoretical basis, and negative energy balance is not the only guiding principle. For example, the intensity of sugar in a low-carbon diet leads to obesity, so it almost abandons sugar and opens the door to big fish and big meat. A very low-calorie diet, although it has been proved that it can reduce fat quickly in a short time, is not suitable for bodybuilders who are doing a lot of exercise training. Therefore, you must choose a diet that suits you.
Measure 3: Still adhere to regular exercise.
Although we can reduce fat or keep body fat from exercising by dieting, it is an impossible task for ordinary people. Whether each diet method can achieve good results requires the executors to have a considerable reserve of nutrition knowledge, the ability of diet planning, the ability to resolutely implement and the corresponding experience, and at the same time resist the temptation of delicious food. Even with Atkins diet which does not restrict meat, who can guarantee that he will not get tired of eating meat for a long time and will not miss carbohydrates such as rice and noodles? A rule of implementing diet is that the stricter the diet, the harder it is to stick to it for a long time. Therefore, returning to exercise and fitness is the only way to ensure that you don't rebound and get fat.
Whether it is aerobic exercise such as running, cycling, weight-loss exercises, or strength training such as weightlifting, in order to keep a good figure, whether it is low-intensity, long-term, high-intensity aerobic exercise or frequent high-intensity exercise with short duration each time, the ideal body fat rate can be maintained. When the fat-reducing effect of a fitness program is about to disappear, you must update your exercise plan.
Clear your mind.
(1) People who exercise regularly may not gain weight after stopping exercise, but the probability of gaining weight is very high. There are two reasons: the original eating habits have been restored and the calorie consumption has been reduced.
(2) Three measures to avoid obesity: eating breakfast, eating less and eating more meals, weighing, adopting scientifically proven diet and returning to exercise and fitness.
Regular exercise can improve your overall health and make your body better absorb vitamins, minerals, other nutrients and oxygen.
But due to laziness, fatigue, illness, schedule conflict, injury and other reasons, I didn't exercise for a long time. Shortly after you started to stop normal exercise, according to your health level, your body began to change obviously.
Lack of exercise will affect your appearance, feeling and self-expression, your cardiovascular health, muscle structure, brain function, mood and attention, and your risk of chronic diseases will increase.
When you stop exercising for a few weeks, your cardiopulmonary function will not be enhanced, making your heart fragile. Your body will store more fat and start to gain weight, reducing the maximum oxygen uptake. In the non-training state, when you are tired, the muscle value will increase significantly. During the first 2 1 day of inactivity, the maximum oxygen uptake decreased by 7%. After stopping training for 84 days, the enzymes related to endurance performance in the blood are reduced by 50%, which will damage your blood flow and heart.
In aerobic training, your heart muscle will become stronger, your resting heart rate will be lower, and your lung function will be healthier, so that you can work harder and longer, increase your vitality and endurance, and feel better and less stressed. But when you stop exercising, you lose these advantages.
For most people, persistent exercise helps to lower blood pressure. But when we stop exercising, our blood pressure will rise. Research shows that exercise lowers blood pressure, but with the decrease of exercise, blood pressure will increase and return to the pre-exercise value.
After exercise, the blood sugar level can be improved. A sedentary life will lead to an increase in your blood sugar level, which will increase the risk of heart disease, stroke and diabetes. When you don't exercise, your muscles and other tissues can't absorb sugar as energy from your blood sugar, so your blood sugar will rise sharply, which will lead to your waistline becoming bigger, your fat burning ability decreasing and your metabolism slowing down. In fact, as long as you keep exercising for 30 minutes every day, you can avoid this situation.
When you stop exercising, your joints and ligaments begin to have problems, and your body begins to lose muscle tension and develop into muscle atrophy. The speed of muscle atrophy depends on your age. The older you get, the faster you lose muscle. Within 28 days after no exercise, you will find that muscle strength is weakened and lost, including speed and agility, mobility, ability to move left and right, sudden stop and loss of coordination.
When you stop exercising, your muscles will lose the ability to burn fat, your metabolism will slow down and fat will start to accumulate in your body.
Most people will lose their strength after about two and a half to three weeks of inactivity, and the muscle strength accumulated through hard work will decline at a faster rate.
If you are a professional athlete, stopping training for a short time will lead to a greater decline in muscle strength and endurance of high-level athletes. The muscle strength of high-level athletes is particularly easy to lose and the speed is faster.
Without exercise, you can't effectively deliver oxygen to your brain, and your body can't suppress the chemicals that cause depression, which will make you feel tired, unable to concentrate, irritable, depressed and inferior.
If you don't exercise for a long time or even indulge in your favorite high-calorie food, your fat cells will have a feast, which will lead to your weight soaring.
A decrease in exercise means a decrease in metabolism and a decrease in fat burning. In this way, your weight and fat have increased, and you will definitely gain weight.
In short, once you stop exercising for a long time, your maximum oxygen uptake will decrease, and your coordination, endurance, flexibility and strength will automatically decrease. Muscle atrophy, in particular, will harm your cardiovascular system.
This question depends on how you do it. If a person who has been exercising for a long time suddenly stops exercising and eats well, then his chances of getting fat are very high. Just look at those retired athletes. Their bodies have long adapted to the consumption of a large amount of exercise, and people who suddenly stop exercising will gain weight as long as they absorb it.
When Populus alba was injured and operated, it lay for three months and gained 20 Jin. After returning to the team, W ate vegetarian food for almost a month in order to regain her weight.
Therefore, people who exercise for a long time have a high probability of gaining weight once they stop. If you want to avoid this problem, don't stop, because losing weight is too painful. Don't stop to reduce the amount of exercise. The key is to control diet. If you can't control your mouth, everything will be in vain.
It is certain that people who exercise regularly and then suddenly stop exercising will gain weight. But the degree is different, it has something to do with genes and the amount of exercise you have done before.
If you are genetically obese, then you will definitely rebound and get fat. If the gene is not fat, his rebound will not be great.
When you exercise, do you overdo it? The meat was abruptly cut down, and if so, it would rebound greatly. On the contrary, it is small.
If you are a professional athlete, it goes without saying that there are many examples. Diego Diego Maradona, Ronaldo, etc.
Integrate exercise into your life like eating and sleeping, not as a task! This habit of fitness will accompany you all your life, and you will still feel uncomfortable when you are not moving.
No, unless you don't control your diet, you will soon get fat. It took me a year, from 130 to 160 now.
The problem itself is contradictory. If you don't exercise for a long time, you can't do it quickly. ...