Must see exercise for weight loss: why can't you lose weight despite sweating hard?

Despite sweating profusely in the gym every day, the numbers on the weight scale remain unchanged? This sense of frustration is like participating in an endless marathon. In fact, the mystery of exercise for weight loss is far more than just "burning calories", there are many scientific logics hidden behind it that are easily overlooked.

1. Choosing the wrong exercise method

1. Aerobic exercise is not the master key

Running at a constant speed for a long time can indeed burn fat, but the body quickly develops adaptability. Just like always using the same key to unlock, the effect will become worse and worse. High intensity interval training (HIIT) can increase heart rate in a short period of time, producing a "afterburning effect" that continues to burn calories after exercise.

2. Neglecting the Cost of Strength Training

Muscles are natural fat burning engines, and for every 1 kilogram of muscle gain, they consume approximately 50 extra calories per day. Doing aerobic exercise alone may deplete muscles and instead lower basal metabolic rate. Properly incorporating composite movements such as squats and plank supports can create a lean physique.

2. Dietary traps quietly drag down

1. Compensatory eating after exercise

Running for 30 minutes consumes about 200 calories, but a cup of milk tea can easily offset it. Many people tend to overestimate their exercise expenditure and underestimate the calorie content of their food, forming a vicious cycle of "exercise overeating rebound". Suggest preparing low sugar and high protein snacks, such as Greek yogurt with blueberries.

2. insufficient protein intake

Muscle repair requires sufficient protein intake, with 1.2-1.6 grams per kilogram of body weight. Eating only baozi porridge for breakfast and fruits after exercise can both affect muscle synthesis. Eggs, fish, soy products, etc. should be evenly distributed among three meals.

3. The body is playing an "energy-saving game" with you

1. Metabolic adaptive self-protection

When the body detects a sustained heat deficit, it will automatically reduce non exercise consumption, such as reducing small movements such as shaking legs and fidgeting. This' invisible energy-saving 'may reduce the daily consumption of 200-300 kcal, equivalent to running for half an hour in vain.

2. Hidden interference of cortisol

Long term excessive exercise can cause an increase in stress hormones, leading to edema and fat accumulation. If there is poor sleep, menstrual disorders, and persistent fatigue, it may be necessary to reduce exercise intensity and incorporate soothing exercises such as yoga.

4. Neglected Differences in Daily Consumption

1. The Importance of Non Exercise Activities

Standing for 3 hours a day consumes 150 calories more than sitting for a long time, which is equivalent to losing 5 kilograms in a year. The accumulation of NEAT (non exercise-induced heat generation) such as taking more stairs and doing household chores is very significant.

2. Effects of Sleep Quality

People who sleep less than 5 hours have a 15% decrease in leptin levels and a 15% increase in ghrelin levels. This means it is easier to overeat and the efficiency of fat breakdown decreases. Ensure 7 hours of high-quality sleep to achieve twice the result with half the effort in weight loss.

Change starts with observation: record a week's exercise, diet, and sleep, and you will discover many hidden "calorie loopholes". Losing weight is not self punishment, but the art of learning to cooperate with the body. Find the rhythm that suits you, and the sweat that flows through will eventually become a transformation in the mirror.