Why do you gain weight after running for more than 10 days? In life, some people insist on running for a few days, and instead of losing weight, they have gained a few pounds. This is normal, because the body needs an adaptation process. Here I sort out the reasons why they gained weight after running for more than 10 days.
After running for more than 10 days, why did you gain weight? There is a saying about losing weight, which means that if you want to lose weight successfully, reasonable diet control accounts for most of the reasons. If you insist on running in the sky, but your diet is not well controlled, such as eating soybean milk fried dough sticks in the morning, eating two or two beef noodles at noon, eating hot pot at dinner, and eating midnight snack after exercise; People who lose weight every day 10-20 minutes, it is best to run at a medium speed every four days. Do not run at low speed. Your walkway will never be thin!
I must have a strong appetite after training.
Never overeat at at this time! Otherwise, you will get fat, because your body needs more energy at this time.
Losing weight is not to lose weight, but to lose volume! Due to the increase of blood gas, the blood content of human bone marrow and viscera increases relatively, and this part of weight change will not make people fat, but will increase their weight. With this increased blood gas energy, the human body can eliminate the garbage accumulated on the body surface, and the volume will be reduced. There may be people who lose weight and gain weight!
willpower
Persistence is victory, and your efforts will be in direct proportion to the results. After all, the harder you work, the luckier you are! If you work hard, beautiful people and things will come to you!
It is normal for people to gain weight after exercise. It may be that the diet and rest state are not properly adjusted after exercise, which leads to an increase in food intake or a long sleep time, leading to weight gain. Of course, the increased weight is not fat, but muscle, which is beneficial to health in general. Generally speaking, if you continue to exercise regularly, control your diet and reduce your sleep time, you will lose weight after about 1~2 months.
Why did you gain weight after running 10? First of all, more than a week is really not long. The so-called fat reduction is itself a long-term cause, and the temporary gains and losses are not important. Running to lose weight requires persistence, and it usually takes more than three months to see obvious results. Besides, it is important to establish a correct and healthy lifestyle if you want to lose weight continuously. Don't be impatient.
I gained three pounds. Maybe I have a little muscle or some fat. If you have long muscles, that's a good thing. The higher the muscle content, the easier it is to lose fat. And muscle of the same weight is much smaller than fat. As long as the excess fat is reduced, the whole person will look very healthy and slim. Therefore, there is no need to weigh yourself in order to lose fat. Look in the mirror and you'll see it when you lose weight.
Is it possible to go running every day for a week and gain three pounds? That's also possible.
Running depends on how long you have been running. If you want to lose weight, you should measure your maximum heart rate, and then control your heart rate at 60%~80% of your maximum heart rate when running. Running at this heart rate, people can talk easily, sweat slightly, breathe normally, and burn fat best. We call this heart rate the best heart rate for burning fat. Running at this speed for more than half an hour will increase the proportion of body burning fat for energy supply and burn more fat.
So every time you run, you should run for 30 to 60 minutes at the best fat burning heart rate. If you feel that the time is too long, you can also run at a variable speed for 20 minutes. Basically, you can run at a high speed for 3 minutes, then run at a slow speed for 2 minutes, and then run for 20 minutes in turn (you can run more if you have good physical strength). Running like this, even after running, burning fat will last for several hours, and the effect of burning fat is equivalent to running at a constant speed for more than 40 minutes, saving time, but friends with poor physical strength should not try it easily.
Besides running, you should also pay attention to your diet. If you eat too much high-calorie carbohydrates and fat, you will run away for nothing. Carbohydrates are inevitable, but you really need to eat less during the fat reduction period. It is best to eat some high-quality carbohydrates, such as whole grains, coarse grains and purple potatoes. These are not easy to produce fat.
Usually pay attention to eating on time, especially eating breakfast on time, and don't eat snacks after three meals a day, especially before going to bed. Dieting is also unacceptable. The basal metabolism is reduced, and once you start a normal diet, the weight loss results will rebound immediately. And drink less wine. The heat released by alcohol will be used by the body first, so that the heat absorbed by the body is not consumed and converted into fat.
If you are willing to do some anaerobic exercise and grow some muscles, you can improve your body's basal metabolic rate, consume more calories every day, and gain weight less easily!
Sleep is a point that many friends who lose weight ignore. If sleep is not good and the sleep time is too short, metabolism will be disordered, fat will easily accumulate, and people will eat more easily. So to lose weight, you need to sleep for seven to eight hours.
Learn to run scientifically, do anaerobic exercise, pay attention to diet and have a good sleep. Under this healthy lifestyle, you will soon lose weight.
Why did you gain weight after running 10? Why does exercise initially lead to weight gain?
Besides diet, it is mainly because the body regulates the energy distribution.
After consuming the body's energy in a short time, the speed of fat decomposition will fall behind. At the same time, because the body consumes energy too fast, it needs to be able to quickly decompose carbohydrates that produce a lot of energy.
To some extent, weight gain is due to the fact that glycogen will become a lot of carbohydrates and stay in the body. After exercise, glycogen will also be consumed, which will stimulate muscle tissue and absorb a lot of nutrients, leading to weight gain. In contrast, fat cells absorb less nutrients, so glycogen is deposited in muscle tissue in large quantities, and 1g glycogen molecule will carry 3g water molecules, which can also be popularly said as the increase of water in the body.
However, the increase of water is only a short-lived phenomenon. After 7- 10 days of continuous exercise, the weight will gradually decrease under the condition of reasonable diet. Don't deliberately not replenish water because of this.
First, the metabolism of fat is inseparable from water. In addition to adequate oxygen, nutrition and water are also essential for the body to synthesize ATP.
Second, exercise consumes more water than when you don't exercise. If you don't exercise, the amount of hydration is 2000ml, while regular exercise needs 3000ml.
Third, due to the increase of your heart rate and metabolism, you will produce heat and sweat. Don't wait until you feel thirsty to replenish water, because not replenishing enough water in time may affect the training effect.
Therefore, before exercise, after exercise, and during exercise, you should slowly replenish water in time.
Excessive exercise sometimes increases fat, and another part re-synthesizes glycogen, but a small amount of lactic acid also synthesizes fat through metabolism. This is why high-intensity exercise can not only lose weight, but also sometimes increase the accumulation of fat in the body.
Overeating after exercise
Many friends choose to sweat or do other exercises on the treadmill, thinking that they can consume more calories. That's true, but exercise will also make the body lose glucose at this moment, which will make people feel tired and hungry.
When hunger persists for a long time, people can't help looking for food. When you want to eat more food, all the calories consumed by exercise will be made up, which is equivalent to not losing weight effectively at one time, and eating more calories will lead to the phenomenon that the more you exercise, the fatter you get.