From 183 pounds to 105 pounds: I finally understand that excessive exercise is the dumbest pit for weight loss!

The transformation from 183 pounds to 105 pounds, many people's first reaction is' she must go to the gym every day '. But the truth may surprise you - those crazy exercisers who run 10 kilometers a day are actually the most likely to fall into a weight loss cycle. A body that exercises excessively is like a credit card that is constantly overdrawn, and one day it will be recovered with interest.

One of the three major body warnings of excessive exercise Report

1. The more you exercise, the more tired you become.

After normal exercise, there should be a slight sense of soreness and pleasure. But if there is muscle pain lasting for more than 48 hours and a morning heart rate increase of more than 10 beats per minute, this is a typical signal of adrenal fatigue.

2. Abnormal appetite surge

Moderate hunger after exercise is normal, but if you wake up hungry in the middle of the night and feel particularly thirsty The situation with high sugar foods indicates that leptin levels have been disrupted. At this point, the body enters a 'famine mode' and will desperately store fat.

3. Sudden disappearance of menstruation

If a woman's menstrual cycle is disrupted or stopped for three consecutive months, it is a red warning of excessive exercise Report. At this moment, the body believes it is in critical condition for survival In machine mode, the reproductive function will automatically shut down to save energy.

2. The gold standard for scientific exercise

1. Time control

The World Health Organization recommends that 150 minutes of moderate intensity exercise per week is sufficient for the average adult to lose weight. Converted to a daily intensity of brisk walking for 30 minutes or skipping rope for 15 minutes.

2. Heart rate range

Calculate the optimal fat burning heart rate using (220 age) x 60%~70%. For example, for a 30-year-old person, maintaining a heart rate of 114-133 beats per minute during exercise is most effective.

3. Muscle Recovery

After each strength training session, the same muscle group needs to rest for 48-72 hours. It is possible to alternate between "upper limb day" and "lower limb day" to give muscles sufficient time for repair.

3. Weight loss key that is more important than exercise

1. NEAT consumption

refers to daily non exercise consumption, such as standing for work consuming 50 calories per hour more than sitting, and shaking legs, which can consume 350 calories more per day. Changing these details is more sustainable than specialized sports.

2. Sleep Quality

Leptin grown during deep sleep can directly break down fat. Ensuring 7-9 hours of sleep every day is more effective than running an extra 3 kilometers. Avoid vigorous exercise that affects sleep 2 hours before bedtime.

3. Dietary rhythm

Adjust the three meals to a "rich breakfast, balanced lunch, and light dinner" mode. Research shows that under the same calorie intake, this distribution method leads to a 2.3% decrease in body fat percentage.

4. Remedial plan for excessive exercise

1. Immediately implement "exercise fasting"

completely stop all exercise for 2 weeks to restore hormone levels to normal. During this period, you can try low-intensity activities such as meditation and walking.

2. supplementing with specific nutrients

increases the intake of Omega-3 fatty acids (flaxseed oil/deep-sea fish) and magnesium (pumpkin seeds/spinach), helping to repair damaged nervous systems.

3. Reconstruct motor cognition

Change the goal of "must burn 500 calories" to "make the body feel comfortable". It is recommended to start the recovery period with a 20 minute brisk walk twice a week. What happened to those who lost weight through extreme exercise? Some people have gained more weight, some have developed eating disorders, and some have permanently damaged their joints. The essence of weight loss is never self punishment, but learning to understand body signals. Remember, your body is not an enemy. What it needs is not strict discipline, but gentle understanding and cooperation.