That's because your diet has not been adjusted properly. Running is an aerobic exercise, which can improve metabolism and promote fat burning. It is very helpful to improve resistance and immunity and cardiopulmonary function. If you haven't lost weight after running for a month, you need to adjust your diet and exercise style so as to lose weight and body fat.

First, why did you gain weight after running for a month? Running is a high-intensity exercise, which will increase food intake and consumption. If you eat high-calorie food after exercise, you will eat back the consumed calories. At the same time, it will also make your hard-won sports achievements go down the drain. So exercise can achieve the effect of losing weight. But it should also be carried out on the basis of balanced diet and nutrition. Only in this way can we achieve the effect of healthy weight loss.

Second, how to adjust the diet when running? 1, eating regularly, reducing the intake of high-calorie and high-fat foods.

Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. After eating high-calorie and high-fat food, there is not much nutrition except increasing calories and oil. Eating too much will not only make you lose weight, but also make you fatter and fatter.

2. Increase the intake of high-quality protein.

Protein is the raw material for building muscles and burning fat. Supplementing high-quality protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Rich in protein food, such as fish and shrimp, chicken breast, eggs, bean products, milk and other foods.

3. Reduce calories by 500 calories a day.

Reducing 500 calories a day can reduce the calorie intake of 15000 calories a month. Reduce the intake of staple food and fruit by reducing the intake of sugar food. Reduce the intake of staple food by a quarter per meal and maintain 200 grams of fruit every day. Burning one kilogram of fat consumes 7000 calories. By reducing the intake of sugar food every day, you can reduce about 4 kilograms of pure fat a month.

4. Keep enough drinking water.

Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep 1500~ 1700 ml warm water every day during weight loss, which can nourish the skin and keep the skin elastic. At the same time, it is also beneficial to health.

5. Supplement food and energy after exercise.

Supplementing a protein 30 minutes after exercise can promote muscle growth and repair muscle tissue, and avoid body aches after losing weight. Such as eggs or skim milk.

6. Anaerobic exercise assistance.

Aerobic exercise can increase fat burning and metabolism, while anaerobic exercise can increase muscle and shape. Avoid sagging skin after losing weight. Such as belly roll, push-ups, sit-ups, squats, squats, etc.