It is caused by uncontrolled diet. Although exercise can help burn fat and improve metabolism, if you don't pay attention to controlling your diet, it means that the calories you consume are eaten back. Therefore, weight loss must be carried out on the basis of a balanced diet and moderate exercise in order to achieve the effect of healthy weight loss. ?

First, why can't exercise lose weight? Generally, people who seldom exercise start to exercise in order to lose weight, and their bodies need to adjust to new changes. For example, strengthen the muscles needed (legs, stomach, etc.). ) and store a small amount of fat near the muscles that are often used for the next exercise.

Therefore, many friends found that not only did they not lose weight a few days before exercise, but they gained weight. This is a natural adjustment after the body finds that you have broken through and changed your state.

Then it takes 7000 calories to lose one kilogram of fat. Through exercise, you need to jog for 26 hours, be hungry for 5 days, eat less 13 Jin of rice and 16 hamburgers.

If you just exercise and don't control your diet, even if you take in more calories during exercise, the high-calorie diet will be eaten back.

Second, how to balance the diet and lose weight healthily? 1, reducing calorie intake by 500 calories a day.

Reducing the calorie intake by 500 calories a day can reduce the calorie intake by 15000 calories a month. By reducing the intake of sugary food, that is, reducing the intake of staple food and fruit, and reducing the intake of staple food by a quarter per meal, the fruit can be kept at 200 grams per day. Through calorie intake, you can reduce pure fat by about 4 kg a month.

2, a small number of meals, eat 7 points full for each meal.

A small number of meals, that is, three meals in the morning, noon and evening plus meals between meals, can not only increase satiety but also reduce intake. Eating 7 minutes full per meal can reduce the intake, reduce the burden on the stomach, and at the same time develop good eating habits.

3. Increase calcium intake.

Adequate calcium combines with fatty acids and cholesterol in food in human intestine, which can inhibit fat formation and promote fat burning. Foods rich in calcium, such as bean products, milk and other foods.

4. Reduce the intake of high-calorie, high-fat and high-sugar foods.

High-calorie, high-fat foods have little nutrition except increasing calories and fat. Eating too much is easy to increase calories and lead to obesity. It is suggested to increase the food intake with low calorie, high fiber and strong satiety, which can not only increase satiety, but also reduce intake and lose weight. Such as unprocessed food, vegetables, coarse grains and other foods.

Finally, exercise assistance, suggesting that exercise should be combined with aerobic exercise and anaerobic exercise assistance. Such as jogging, brisk walking, cycling, hula hoop, belly rolling, squatting, push-ups, squat jumping and so on. Alternately, keep the daily exercise above 1 hour, which can not only increase muscle and burn fat, but also play a role in shaping.