Without dieting, some people worry that running can't reduce fat, just because running can promote appetite growth. Especially for some novices who never exercise, when they start running training, their hunger will be very strong after exercise, so it is natural to increase their food intake. If the food you eat is not well controlled, it is indeed possible that the effect of reducing fat is not obvious and you will run away in vain. Others will lose their appetite because of exercise, especially high-intensity exercise. In a longer exercise cycle, the increase of food intake caused by regular exercise is a general trend.
In the case of not dieting, athletes' appetite increases, which can offset the negative impact of increased food intake caused by exercise on fat loss. For beginners who have just started running to lose weight, have a high body fat rate, are overweight or obese, the effect of running without dieting will be more obvious. This is why obese people can still achieve significant weight loss even if they don't control their diet at the beginning of exercise.
Not only running, but also other aerobic exercises and strength training. As long as you want to enjoy delicious food, slim and high-intensity exercise is the price you must pay. High-intensity exercise consumes less body fat, and it is more effective to consume excess fat under the skin. Studies have shown that high-intensity exercise at least three or four times a week can achieve obvious and satisfactory fat-reducing effect without dieting.
If dieters want to achieve the goal of sustained fat reduction through running or other exercises, they have to constantly improve and promote the difficulty of exercise, that is, the intensity and duration of exercise always increase slightly. In other words, even if you are an exerciser who runs regularly for a long time, if the running plan remains unchanged for thousands of years, such as running at a constant speed for 5 kilometers, the fat-reducing effect of running will slow down or disappear.