? There are two reasons for not losing weight. The first reason is that the method of losing weight is incorrect, and the second reason is that the muscle mass in the body increases when losing weight, and it is heavier than fat, so it will increase rather than decrease when weighing.
Reasons for not losing weight but increasing it:
1, water content increases.
? Liver sugar in human body can provide energy for muscle activity. When you exercise hard, your body needs more energy. At this time, muscle tissue will improve the absorption of nutrients and accumulate a lot of liver sugar. And every time your body synthesizes 1g glycogen, it must carry 3g of water, so when you start a lot of exercise, you may get fat.
2. Intake is greater than consumption
? During the exercise to lose weight, if you don't pay attention to reasonable diet control, you will overeat and eat a lot of high-calorie and high-fat foods, resulting in more intake than consumption. Of course, you may gain weight instead of losing weight.
3. Insufficient exercise intensity
? The times and time of exercise did not meet the requirements of fat burning. For example, it takes 30 minutes to burn fat. If you only exercise for 65,438+00 minutes, you naturally cannot burn body fat. On the one hand, with the increase of muscle and other substances, the weight will increase.
4. Irregular work and rest during exercise.
? During exercise to lose weight, if you just work hard at exercise, but don't pay attention to your usual routine, and often stay up late, it will also lead to exercise to lose weight with half the effort and no weight loss effect.
Step 5 enter the platform period
? The so-called platform period itself refers to a stage in the process of losing weight that lasts for two weeks or even longer or has a rebound trend, which means that there is a possibility of rising.
Effective ways to lose weight:
Method 1: lose weight by cycling.
Riding a bike is not only a good exercise, but also can protect the environment. The environment in China has been polluted to death. In order to lose weight, it is natural for us to lose weight by cycling. It is enough to commute to work with the help of a bicycle every day. It is impossible to form this good habit without losing weight.
Method 2: Run to lose weight.
I believe everyone can do it. Go to the nearby school playground and run around the playground for about 45 minutes after work every day. Don't run too fast, or you will be too tired. Keep the speed at 170 m/min for 90 days, and generally you can lose 10 kg. You should stick to it.
Method 3: Aerobic exercise
Each class is usually about 1.5 hours, which not only enables the exerciser to achieve the ideal slimming effect, but also combines modern dance, Latin dance, boxing exercises and other materials, which improves the sense of music and coordination while exercising, and more importantly, increases the interest, eliminates monotony and boredom, and contacts more forms of exercise in a short time.
Method 4: control food intake.
If you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less 1200 kilocalories. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake.
Method 5: Green leafy vegetables replace carbohydrates.
Chicken, duck and fish are usually served with carbohydrates such as rice and noodles. In order to avoid starch, green leafy vegetables can be used instead. The most effective way to lose weight is not to ask everyone to reject all carbohydrates, but to eat less is more beneficial to lose weight. Green leafy vegetables are not only full, but also rich in fiber, vitamins and minerals, and look good with main dishes.
Method 6: Ensure adequate sleep.
During sleep, people's metabolic rate will drop 10%- 15%, so staying in bed often or sleeping late can easily lead to obesity. However, the body also needs sleep to restore energy, especially to give the digestive organs a full rest. And the organs of the body will detoxify at night 1 1 until 5 am. If you don't sleep during this time, it will have a great impact on your health and weight loss. Be sure to sleep at this time, and it is best to ensure 8 hours of sleep every day.
Losing weight is like a long marathon. Blind running often makes you exhausted. Sometimes even if you try hard, you still don't lose weight, so finding the most effective way to lose weight is the truth!
? I sincerely hope I can help you. I wish you a healthy swimming and an ideal figure.