Running for a month without losing weight is like this. Running is a sport suitable for all ages. In life, many people will lose weight by running, but we should pay attention to the methods of running to lose weight. Let me share what it's like to run for a month without losing weight.

What happened after running for a month without losing weight? 1 1, I ate too much.

Some people who run to lose weight are very weak-willed They can't keep their mouths shut when they see some delicious food. In this case, it is useless to do more exercise. The most important thing to lose weight is that energy intake is less than consumption. It is impossible to lose weight if everyone is still willful in diet after running. People who want to lose weight strictly control their diet, especially at night, and must not eat high-calorie food.

2. Fat is reduced but muscle is increased.

Some people didn't lose weight after running for a while, but their figure did get better, indicating that their body fat decreased, but their muscles increased, so their weight values didn't change and their muscle contours became more obvious!

3. The running time is too short

It is really difficult for everyone to keep running for a month, but it is impossible to lose weight by running for only ten minutes every day. Running for at least half an hour every day can achieve the effect of losing weight.

4. The duration is too short.

Under normal circumstances, a month's running can make people slim down. Many people give up halfway, obviously they can't achieve the goal of losing weight, and the time for persistence is still not enough.

Matters needing attention in running to lose weight

Pay attention to warm-up

It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.

Heel on the ground

The most important skill of running to lose weight. Many mm runners will land on their forepaws, which is easy and labor-saving, but it is not suitable for mm runners with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Can be compared to race walking, recall which runner's calf muscles are too developed?

Aerobic exercise burns fat.

Real fat burning. Time starts after 30 minutes of continuous exercise, so running needs to last more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles will accelerate.

Stretch the calf

Stretching after exercise is the key point of calf shaping. I support a move here. Lazy mm can completely give up the traditional leg press. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, with the body at a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.

Hot water soaking feet

Don't just think that calf stretching is over. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.

time control

Running time should not be too short or too long, aerobic exercise should last for 30 minutes, so the time should not be shorter than 30 minutes, otherwise the effect of slimming will not be achieved. But too long will cause muscle strain and even joint wear, leaving health problems for the body.

How to run for a month without losing weight? 2. The correct way to lose weight by running.

1, change the rhythm, the distance is longer.

In order to make the fat burning effect better when running, you need to actively change the pace. Run in big strides for a while, run in small steps for a while, or run in two steps, so that you can burn your body fat better and lose weight better with changing the running mode of pace.

2. Eat more dietary fiber.

It is also important to eat scientifically while burning fat while running. We must control our daily calorie intake. When you lose fat, you must rely on exercise for three points and eat for seven points. When burning fat while running, you must eat more meals and less. When eating, you must pay attention to the health of your diet, eat more coarse grains, fruits and vegetables, lean meat, dairy products, eggs, fish, beans and bean products, and you must not eat sugar and high-calorie foods. Especially friends who run to lose weight, don't let your sweat flow in vain because you can't control your intake of Ren Liang!

Step 3 run slowly.

Many people think that the faster you run, the better the fat burning effect. Actually, that's not the case at all. Although running to lose weight consumes a lot of calories, if you don't pay attention, it may lead to a large increase in calf muscles, leading to a thicker calf. More importantly, it should be noted that fat does not officially start to burn until after running for 30 minutes, so if you choose to run to burn fat, you must insist on running for more than 30 minutes, and you can run slowly and for a long time.

Matters needing attention in running to lose weight

1, gobble up a big meal after running.

After running, you will burn a lot of calories and feel hungry, but a reasonable diet is very important.

Eating junk food will not only increase your calories more than before, but also make you feel hungry again soon. Although snacks are essential after running, they must be foods rich in protein and carbohydrates, and the calories should not exceed 150 calories.

If you don't eat until you finish running, remember to distribute nutrition reasonably and don't gobble up your efforts. If you are completely hungry after each run, it means that you should supplement some food before running.

2, the amount of exercise can not meet the needs.

If no matter how hard you run, it depends on your schedule. Running for 45 minutes a week 1 time or running for 20 minutes twice can't consume enough calories to make you lose weight. To lose 1 pound a week, you need to burn 500 calories every day through a combination of diet and exercise.

If losing weight is your goal, you need to run 3-4 times a week, combined with other aerobic exercises that consume calories and/or strength training that improves metabolism, intermittently.

3. Consumption is less than expected.

After running, you are all sweaty, and then you believe that you have burned 500 calories. But is it true? In fact, a woman who weighs 150 pounds can burn 495 calories by running for 45 minutes at a speed of 10 minutes per mile.

If you don't run long enough and fast enough, then you don't consume as many calories as you think. You'd better choose to track your training with a heart rate monitor or those practical running apps to ensure that you get enough calories.