What’s the reason for exercising to lose weight but not losing weight

 

What’s the reason for exercising to lose weight but not losing weight

Exercise has always been recognized as one of the healthiest ways to lose weight, but in real life, many people do not achieve obvious results even if they spend a few hours a day exercising, and some may even gain weight. At this point, you may wish to recall your exercise process, whether there are the following habits that lead to the effect of weight loss with half the effort.

1. There is a compensatory psychology after exercise. Some people tend to eat more after exercising, and they always feel that “I have exercised and I can’t treat myself badly.” The latest research from Arizona State University in the United States proves that after exercise, people are prone to have a compensatory psychology that rewards themselves for completing the amount of exercise. Moreover, after exercise, the metabolism speeds up, the appetite is big, and the meeting eats more. In fact, if you want to lose weight, it is best to combine exercise and proper diet to achieve a negative calorie balance. While increasing energy consumption through exercise, reduce energy intake appropriately. The total calorie intake per day can be reduced to about 80% of the original, which is what we often say is 80% full. On the basis of the reduction of total energy intake, the regularity of three meals a day and a diversified dietary structure are ensured. The human body has normal metabolism to achieve the goal of healthy weight loss.

2. The exercise plan remains the same. Researchers at the University of Tampa in Florida found that doing low-intensity aerobic exercise for a long time, such as running on a treadmill for 45 minutes a day, may be effective at first, but it is difficult to lose weight after a few weeks. This is because the human body can gradually adapt to this exercise intensity after 6-8 weeks of engaging in a certain exercise, and the original exercise load will not stimulate the body significantly. Therefore, exercise intensity and time cannot be set in stone, and exercise load should be adjusted in time as exercise capacity increases. Weight loss is mainly based on aerobic exercise for a longer period of time, and you can choose jogging, dancing, swimming, etc. On this basis, it is best to have strength training 2 to 3 times a week to increase muscles and increase the basal metabolic rate, so that weight loss can be better achieved. In addition, high-intensity interval exercises, combined with running and walking exercise methods also have better results.

3. Too much pressure. Exercise is the best way to relieve stress, but improper exercise arrangements, such as high training goals, difficult to adhere to or completion, will bring greater psychological pressure to people. Under normal circumstances, the stress hormone cortisol secreted in the human body can well resist stress. When the pressure is too high, the negative effects of cortisol begin to appear, such as increased blood sugar, increased appetite, weight gain, and extreme fatigue. Therefore, if you want to lose weight, you should improve your sleep, relax your body and mind, put your mindset in shape, and exercise your body in a relaxed state, rather than taking exercise as a task.