Why didn't you lose weight after running?
However, there are many people who obviously have a clear goal of losing weight every day, but they cannot lose weight for a long time.
Some people lose fat very well in the early stage of running. In the later period (usually about half a year), there will be a phenomenon of weight stagnation or even increasing instead of decreasing. How to break it? Aerobic does burn fat, but running day after day will make your body adapt. A large number of running forms, such as LSD, will not only lose fat, but also make you lose valuable muscles and reduce your basal metabolic rate. This may also be the reason why you fail to lose weight or even lose weight.
I advise you again: you can't just rely on dieting to lose weight, because the damage caused by dieting is really not worth the loss, and the more you lose, the fatter you get!
What the hell is basal metabolic rate?
Basal metabolism Metabolism (BM) refers to the minimum energy required by all organs of the human body to maintain life. The measurement method is the energy metabolism rate of the human body when it is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress. Basal metabolic rate is the minimum calorie consumption needed by a person to maintain life at rest, which is mainly used for the calories needed for breathing, heartbeat, oxygen transport, gland secretion, kidney filtration and excretion, muscle tension, cell function and so on.
The basal metabolic rate is the highest in infancy and gradually decreases with age. This also explains why most people tend to get fat in middle age. Everyone's basal metabolic rate will be different due to different activities, and exercise will greatly improve your basal metabolic rate. Generally speaking, the higher the muscle content of your body, the higher your basal metabolic rate. Every extra pound of muscle can increase basal production by 50- 100 calories. If your goal is to keep weight, then you only need to consume enough energy for your daily diet. If the goal is to lose weight, it is necessary to reduce energy intake every day on the basis of this energy, form an energy deficit or increase strength training muscle content, and improve the basic metabolic level (sitting can also be thin).
Calculation formula of basal metabolic rate
There are several methods to calculate basal metabolic rate, and the gym has special side equipment to measure it (the accuracy is different, and the basal generation is affected by many factors). If it is inconvenient for you to measure, the following is the calculation formula of the American Sports Medicine Association for your reference:
Male: BMR = 66+( 13.7× weight (kg)) +(5× height (cm)) -(6.8× age (year)).
Female: BMR = 655+(9.6× weight (kg)) +( 1.8× height (cm))–(4.7× age (year)).
Use this formula to calculate my radix, 655+(9.6× 44+(1.8×161)-(4.7× 33) =12./kloc-. There are two ways to lose energy, one is to consume less (so many people go on a diet) and the other is to consume more (so many people exercise hard). However, although only dieting consumes less, it will cause the lack of other nutrients, damage the basic generation, and make the body in a state of malnutrition. As we all know, the most recommended way to lose weight now is moderate diet plus scientific exercise. Controlling diet does not mean dieting, but it is recommended to eat foods with low energy density and rich nutrition.
There is a saying that "practice three points and eat seven points", which is the importance of eating. I have seen many runners eat a big meal and drink a large glass of beer after running. At this time, you really underestimate the calories you consume. Even a small piece of chocolate, a few biscuits, a cup of milk tea and a bottle of drink will make you work hard 1 hour!
Some dietary suggestions on reducing fat
1. low-sugar diet
Reducing sugar diet theory comes from that reducing sugar intake can reduce insulin secretion. The popular diet of 4: 3: 3 (40% carbohydrate, 30% protein, 30% fat) claims to balance the ratio of insulin and glucagon, thus enhancing the decomposition of fat. Derived from this method is an extremely low-carbon water diet. Some people don't even eat or rarely eat carbohydrates, but there are no restrictions on protein and fat. Such a diet will indeed make you lose weight within six months, but it will also bring side effects and lead to ketosis. Its long-term sequelae include hyperlipidemia, osteoporosis and optic neuropathy.
Low-carbon diet can help you lose weight in a short time, but it will lead to glycogen exhaustion, fatigue, slow recovery and decreased immune function. Therefore, it is not recommended to adopt a low-carbon diet during fat reduction.
2. Low-fat diet
This diet does not reduce carbohydrate intake, and adopts a diet with low fat (15%-25% of total daily energy) and medium high sugar (6-8g/kg per day). In addition, the daily intake of protein is 1.5-2g/kg. The combination of diet and training here will achieve better weight loss effect. It should be noted that the safe weight loss suggestion is to lose 1 to 2 kg per week. Don't believe the lie that losing dozens of pounds a month will have an effect in a few days. If you are not fat for a day, you need to take your time.
3. What is 3? GI？ What is the relationship between GI and fat loss?
The glycemic index (GI) refers to the ratio of the effect of a certain food on raising blood sugar to that of a standard food (usually glucose), and refers to how much blood sugar response will be caused by eating a certain food. Generally speaking, the glycemic index of low GI food is lower than 55, the glycemic index of medium GI food is between 55 and 70, and the glycemic index of high GI food is higher than 70. The GI index of white rice is as high as 98, which is a typical high GI food.
Foods with high GI have fast digestion, high absorption rate and fast glucose release after entering the gastrointestinal tract, and the peak value of glucose is high after entering the blood, that is, blood sugar is increased. When we eat a lot of carbohydrates (high GI), blood sugar will rise rapidly and glucose will reach its peak in the blood. The pancreas will start to secrete insulin, so that the blood sugar needed by the body can be stored in the liver or muscle, and the excess sugar will be converted into fat for later use. If you eat too much carbohydrate, it will lead to the continuous work, secretion and storage of the pancreas. Excessive insulin secretion in the body is beneficial to fat storage, but it will hinder fat burning. Eventually, excess sugar will turn into fat and accumulate in the body.
Low GI food stays in gastrointestinal tract for a long time, with low absorption rate and slow glucose release. After glucose enters the blood, the peak value is low and the decline rate is slow. Simply put, blood sugar is relatively low. Eating more low GI foods, less insulin secretion, has little effect on the changes of blood sugar in the body, and can also inhibit appetite. In the long run, it is beneficial to maintain or lose weight.
Gastrointestinal food list
4. Diet training
Training suggestions for overweight people
Overweight people recommend low-intensity aerobic exercise for more than 60 minutes. Considering the knee joint load and cardiopulmonary function of ordinary overweight people, it is not suitable for high-intensity HIIT (high-intensity anaerobic interval training) at first.
Training suggestions for healthy dieters
People who are in good health or have a certain sports foundation can try short duration, moderate and high intensity exercise (HIIT) combined with resistance training, and the effect is better.