Running for weight loss can avoid these 3 pitfalls and quickly lose weight even with a weight of 120 pounds

I heard that there are people who run 5 kilometers every day but their weight remains unchanged? My neighbor colleague insisted on running at night for a month, but instead gained three pounds? Don't rush to doubt life, it may be that your running weight loss strategy has fallen into an invisible trap. Running may seem simple, but the wrong method not only wastes sweat, but can also make fat secretly laugh out loud.

1. Does fasting running burn fat faster? Be careful of muscle loss

1. Dual risk of low blood sugar

When running hungry in the morning, the body will prioritize breaking down muscle protein for energy. In the short term, weight loss may be observed, but the lost muscle will lower the basal metabolic rate, making it easier to rebound in the later stages. Some people may experience symptoms of low blood sugar such as dizziness and hand tremors, which can actually affect their athletic performance.

2. Golden Supply Plan

One hour before running, you can eat half a banana or a slice of whole wheat bread, paired with sugar free yogurt. This combination can stabilize blood sugar without increasing gastrointestinal burden, and the fat burning efficiency during exercise is actually higher.

2. What is the speed and distance of the collision? The body is quietly protesting

1. The vicious cycle of overtraining

Forcing oneself to run a fixed distance every day may lead to an increase in cortisol levels. This stress hormone promotes fat accumulation in the abdomen, especially in women who are prone to forming a body shape with a protruding belly but slender limbs.

2. Intelligent adjustment strategy

adopts a "2+1" mode: two days of jogging to improve endurance, one day of interval running (alternating brisk walking for 1 minute and sprinting for 30 seconds) to improve metabolism, and 1-2 days per week for yoga or swimming cross training. The heart rate monitored by the sports wristband is maintained within the range of (220 age) x 60% -70% Good.

3. After running, let go and eat immediately? Instantly clearing the calorie gap

1. Compensation psychological trap

Running for 30 minutes consumes about 200-300 calories, but many people reward themselves with a cup of milk tea and consume 400 calories after running. After exercise, the body's absorption efficiency improves, and these calories are converted into fat storage faster.

2. Golden window for diet after exercise

Within 30 minutes after running, supplement protein and carbohydrates in a ratio of 1:2. For example, 200ml skim milk+1 egg+half a corn can repair muscles while avoiding excessive intake. Be wary of the hidden sugar in "sports drinks", as room temperature diluted salt water is actually more thirst quenching. After adjusting their running strategy, many people began to experience regular weight loss. A reader switched to the combination of "supply run+interval training" and reduced their waist circumference by 11 centimeters in three months. Remember, fat is most afraid of continuous slow cooking over low heat, not the intense burning of three days of fishing and two days of sunbathing. Before putting on running shoes, first equip your brain with this pit avoidance guide.