"Shut up and take your legs", so you took your legs and chose to run.

But the result is often that others say that running can lose ten pounds and eight pounds, and the story of slimming is written in tears. Compared with the photos, it's completely different. Why is running around ineffective?

In the slimming world, there is no sunflower collection, and the method that suits others may not be suitable for you. If only running can solve the obesity problem, then obesity will not become a worldwide problem. For example, it seems that no nation loves running more than Americans. Numerous sports brands and books about running were also born in America. Nike first produced its first revolutionary "Waffle" running shoes, which conformed to the running trend of the American people.

According to the data of American Sporting Goods Manufacturers Association, there are about 654.38+000 days of running in the United States every year, but why are there more and more obese people who love sports and running so much in the country?

What I want to say is that you can't equate running with losing weight.

For example, you are taking an exam and get the highest total score. What's the use if you get full marks in math and nothing else? Eventually ended in failure. To lose weight, or to be more precise, to lose fat, there are four courses: aerobic exercise, resistance training, diet control and psychological self-discipline. In order to achieve the final good results, it is best to develop more comprehensively and be impartial in the four directions.

Mention this in professional sports books:

For the exercise prescription of obese people, it is best to take resistance exercise as an auxiliary method of aerobic exercise and reduce energy intake appropriately to lose weight. Lifestyle intervention to increase energy consumption through activities such as exercise can reduce the initial weight by 9%- 10%. However, compared with reducing energy intake, exercise seems to have less impact on weight loss. When the energy intake is less than the basal metabolism, the weight loss effect of exercise decreases. Therefore, it is necessary to combine appropriate reduction of energy intake with adequate exercise intensity, which is necessary for overweight and obese people to lose weight to the greatest extent.

In these two paragraphs, the importance of "aerobic exercise+resistance exercise+diet control" is revealed. I'd like to add that psychological problems during exercise to lose weight are also very important. Many things are difficult at first, but it is easy to stick to exercise to lose weight from the beginning. People who fail to lose weight either give up because they don't stick to it for half, or return to their original lives after reaching a certain goal, leading to a rebound.

"I have never lost my life in kung fu, but in my mind." Many people also lose weight. They are not wrong in their actions, but in their thoughts, or they are eager for quick success and instant benefit, and they are hard to discipline themselves and have no habits. These are all psychological problems that lead to unsuccessful weight loss.

Let's talk about why running alone is not a long-term solution to lose fat.

Not everyone is suitable for running.

As a national sport, running has the greatest advantage of convenience and low threshold. It doesn't need too much equipment or superb technology, and the site selection is easy. You can start with your legs crossed at any time. But not everyone is suitable for running to lose weight, such as people who are too fat.

Severe obesity refers to obese people whose body fat rate far exceeds 28%. Obese people's lower limbs bear most of the weight of their bodies and have been under great pressure. If you still run, it will only make the joints of lower limbs worse and easily cause knee injury. Therefore, it is suggested that severely obese people should do less or no exercise such as skipping rope and running, and can do more exercise such as swimming and brisk walking with less burden.

Simple running will soon encounter a platform period.

Many people will have the experience of "running on the treadmill for 50 minutes at first, panting and sweating". But after a while, you will feel less tired after running for 50 minutes. "Weight is synchronized with the feeling of your body. Running to lose weight, you can really lose weight in the first two weeks, but later, you will find that you are getting thinner and thinner.

In fact, not only running, but also other aerobic exercises will face such a situation. Because if you want to do aerobic exercise, it must be low-intensity and long-term. Your body is not used to this kind of exercise from the beginning, so it consumes more energy, but the human body is so witty and not stupid at all. When you continue a kind of exercise for a long time, it is easy to make muscle groups tolerate, thus making fat metabolism stagnate. So when you do the same aerobic exercise every day for a long time, your body will gradually find the trick and start to adjust, and the energy consumed after adapting to this kind of exercise will be relatively reduced.

Running is risky.

What sports have the greatest risk of injury?

You should be able to think of many things, such as highly antagonistic football, rugby, boxing and so on. In fact, the probability of running injury is not lower than these antagonistic sports. Many people think running is so simple, as long as I open my legs, my body will run away. Most people think like this:

Follow your feelings, stick to your dreams and live faster and faster.

But in fact, if you regard running as such a casual exercise, all you can catch is the doctor's hand.

The running posture is incorrect, the running speed is too fast, the running time is too long, the frequency is too concentrated, and the running shoes are not worn correctly. Maybe it doesn't matter once or twice, but it's easy to hurt your ankles and knees over time.

Those who insist on running are all runners.

If you want to lose weight through a sport, it's hard to stick to it unless you really love it. Some people regard running as a means to lose weight, and then force themselves to go every time they run. After running for a month, they found that it took a lot of time and the effect was not obvious. I began to fly into a rage. Exercise to lose weight is bullshit. I'd better buy diet pills.

That's the truth. Those who are not tired of running every day are people who love running, and the purpose is definitely not to lose weight. On the contrary, I think running is a way to keep healthy.

In a word, it is "if you can't continue to make all the efforts, it is not true love"!

How to lose weight by running?

Various combinations of aerobic training

Criticizing running for half a day is not to say that running is not good, but that running as the only way to lose weight is too simple and inefficient. Aerobic exercise is an indispensable part in the process of reducing fat. It is suggested to change the exercise mode from time to time, such as running this week, riding a bike next week, swimming or aerobic next week, so that your body will not adapt to every kind of exercise quickly.

Resistance movement

If you want to say that you are a real fat burning expert, it must be muscles. Nothing can improve the metabolism of the body more effectively than muscles. With a few kilograms more muscle, the calories burned are almost equal to the energy consumed in an ordinary aerobics class. Want to gain muscle? You need reasonable resistance.

There are many ways to resist resistance movement, including self-weight, plus load-bearing or air resistance equipment. For example, the training of push-ups, squats, belly rolls, dumbbells, barbells, elastic belt and many large instruments belong to resistance sports.

Control your diet.

As the saying goes, "Eat three points and practice seven points", and diet control is very important to lose weight. All weight loss without diet control is hooliganism. Even if you practice hard, you can't help eating all the consumption back. Considering that many people don't really follow the calories in their diet, you can find some apps that record the calories in your diet. Although there will be errors, it is more convenient.

Know what the standard of thinness is.

Can be combined with weight, body fat, waist circumference.

Weight loss, body fat loss, waistline decline, congratulations, you have lost weight obviously.

Weight unchanged/increased, body fat decreased, waist circumference decreased. Congratulations, too. You lost weight and unexpectedly gained some muscles.

Lose weight, body fat and waist circumference have not changed. You haven't lost weight, just a little, and it's easy to rebound.

Weight, body fat and waist circumference remain unchanged. Are you sure you are losing weight?

Have firm confidence and quantify your goals.

To some extent, this is more important than diet control. When you want to lose weight, you can't just talk about it, so you can't stick to it at all. Tell your family to cook lightly and eat less in the future. Tell your friends not to call you after dinner. If you work, you'd better bring your own food if you can. If you eat out, the calories will definitely not be low.

In addition, it is important to have a quantifiable goal. I just think I want to lose weight. This goal is very ethereal. You should make a plan for your weight loss, such as losing 5 kg this month, reducing the body fat rate by 2% this month and so on. Let you progress in stages and enhance your self-confidence.