In fact, not losing weight does not mean that exercise has no effect. It may be caused by the following reasons.
Is the weight gain part fat, muscle or water? After a period of uninterrupted strength training, the increase may be muscle. The same volume of muscle and fat, muscle will be much heavier than fat. Female friends should all feel this way, right? A few days before menstruation comes, I feel my stomach will get bigger, and some people even feel bloated. This is caused by hormonal changes and may also lead to temporary weight gain. In addition, friends who use hormone replacement therapy will also gain weight. Some prescription drugs, such as antidepressants, drugs for chronic pain and epilepsy, and antihypertensive drugs (beta blockers) may also cause weight fluctuations. Is there any way to know the muscle you have gained instead of fat or water?
Now many friends have bought body fat scales at home. If the weight shows an increase, but the body fat rate shows a decrease, it means that the muscles have increased. From the appearance, the body circumference (waist circumference, hip circumference, etc. ) will be reduced. It has always been recommended that you measure the fat-reducing effect by measuring your body circumference, rather than weighing yourself, which is also the reason.
In addition, for the use of body fat scale, you should avoid wet feet when stepping on it. If your feet are still wet after bathing, standing on the body fat scale may affect the accuracy of measurement. Practice three points and eat seven points. For the shaping of body shape, the grasp of diet accounts for 70% of the success or failure. This sentence is true! Many sports friends always feel sorry for themselves if they don't get a good "reward" after hard exercise. The way to "reward" is overeating or overeating! The problem is that we always overestimate the calories we consume during exercise! The most intuitive example is that we may have to walk for 77 minutes to consume the calorie intake brought by a bag of French fries.
First, bookkeeping. Write down the amount of food you eat and drink, and then compare your calorie expenditure. Many apps on the market now have the function of counting calories. Just look it up for yourself. Calorie consumption can also be obtained by using a heart rate meter with related functions. It is not convenient to provide the names of app and heart rate table here. Everyone searches online, a lot. If you are not familiar with the above, you can use another method.
Second, eat as much food with high nutritional density as possible after exercise. Foods with high nutritional density refer to those foods with high nutritional value and rich in fiber, as opposed to refined carbohydrates, sugars and junk food. High-density nutritious food, with strong satiety, can supplement our energy consumption after training and help us better improve our body composition.