Running vs. dieting: The truth behind scientifically shedding 10 pounds of fat at a rate of 2 kilometers per day

When the numbers on the scale remain unchanged, many people will repeatedly jump back and forth between running and dieting. Some people are so hungry that they feel dizzy and lose only 2 pounds, while others easily run 2 kilometers every day but lose 10 pounds of fat. The scientific logic behind this is far more interesting than imagined.

1. Energy consumption difference between exercise and diet

1. Comparison of immediate calorie consumption

Slow jogging for 2 kilometers consumes about 150 calories, equivalent to the calories of 1 bowl of rice. Eating less than one bowl of rice per day can theoretically achieve the same weight loss effect. But the human body is not a simple calculator, and changes in basal metabolic rate can lead to a turning point in the story.

2. Subsequent Burning Effect

Within 24 hours after running, muscle repair and energy supply system adjustments will continue to consume additional calories, and this "afterburning effect" can increase total energy consumption by 15% -25%. Simply dieting may trigger the body to activate the 'energy-saving mode'.

3. Muscle Metabolic Dividend

Regular running can maintain muscle mass, with an additional 13 calories burned per day for every 1 kilogram of muscle gain. Extreme dieting may lead to muscle loss and instead lower basal metabolic rate.

2. Biological Mechanisms of Physical Reactions

1. Hormonal Regulation Differences

Running can increase adrenaline and growth hormone levels, promote fat breakdown. Long term dieting may lead to a decrease in leptin levels, an increase in ghrelin, and a risk of overeating.

2. Behavior of adipocytes

During exercise, the fatty acids released by adipocytes are directly utilized by muscles, while the weight lost through dieting may contain a large amount of water and muscle. The volume of adipocytes decreases but their quantity remains unchanged.

3. Gene expression changes

Research has found that exercise can activate metabolism related genes such as AMPK and improve insulin sensitivity. The improvement effect of simple calorie restriction on metabolic health is relatively limited.

3. Key factors of sustainability

1. psychological tolerance

The sense of achievement brought by running 2 kilometers a day is more likely to form a positive cycle than hunger. The sense of deprivation caused by excessive dieting often leads to retaliatory eating.

2. Metabolic adaptability

The body adapts to the calorie deficit, and a plateau period may occur after 3 weeks of dieting. The metabolic enhancement effect brought by exercise is relatively long-lasting, and it is more effective when combined with dietary adjustments.

3. Changes in body composition

Similarly, with a weight loss of 10 pounds, athletes usually retain more muscles and have a tighter body shape. Simply dieting may cause skin sagging and a more significant decrease in basal metabolic rate.

If you want to lose weight healthily, try running 2 kilometers every day with moderate dietary adjustments. Remember that sustainability is the king. Instead of extreme dieting, it's better to let the body naturally find a balance point during exercise.