First of all, because fitness is still in the primary stage around us, in most people's impression, if you feel a little fat, it means you need to run, so running and losing weight seem inseparable, but it is not.
If you still think that running is the best way to lose weight, it means that your thinking is still in the 1990s. Friends who know a little about fitness should know that exercise is only a means to increase consumption.
If you really want to achieve the ideal weight, it is not feasible to lose weight by increasing consumption, unless you can keep yourself in a semi-diet state for a long time, which will lead to malnutrition, so the most effective thing is to increase muscle content.
Running will really help us and consume a lot of calories, but this aerobic exercise also takes a lot of time to be effective. In general, if you want to burn fat by running, you need to run for at least 40 minutes.
Moreover, after running for half an hour, the initial consumption is only glycogen in the blood, which will be quickly replenished after stopping exercise and eating, so it is equivalent to a waste and will not change the weight significantly.
Then those who spend a few hours running every day are doing such a thing and keeping their bodies in a state of high consumption. Although in this way, the fat content can be reduced after a period of time, if they relax a little, they will rebound.
The reason for the rebound is very simple, because your body really consumes a lot during your running, so because of the instinct of everything to survive, your body will want to store some calories to consume, so when you put running on hold, there is no extra way to consume, so the calories you eat will be stored.
Therefore, no matter how much you run, it is only a superficial change. There is almost no improvement inside the body, and the muscle content will even drop. When you don't do high-intensity exercise, the basic consumption will even decrease, so this is a very undesirable way.
Therefore, in order to get long-term changes, we need to pay attention to the essence, that is, the largest consumer group in our body, muscle. Compared with other cells in the body, muscle consumption is several times, so increasing muscle mass will bring you fundamental changes.
Then, of course, running won't increase your muscles, so what we need to do is strength training, to stimulate them to strengthen themselves by doing some minor physical injuries, and of course, to leave enough rest time for your body, so that your body can recover well and make progress and growth.
Besides, diet is also an important part. We should combine strength training with a diet with high protein and high carbon water, so that muscles have enough reserve strength to use. If this aspect is lacking, even if we train hard, we will only see our bodies getting thinner day by day.