Sweating during exercise ≠ losing weight quickly! These 5 Misconceptions Make You Fat the More You Lose

Sweat dripped down the chin onto the treadmill, and there were always people in the gym who soaked their sportswear before leaving satisfied. Do you think if clothes can wring out water, it's just fat crying? The truth may be surprising - those soaked yoga pants may be covering up the motionless numbers on the weight scale.

1. Sweating does not equal fat burning

1. The true composition of sweat

Sweat contains 99% water and the remaining 1% electrolytes such as sodium and potassium. The breakdown of fat produces carbon dioxide and water, but up to 84% of them are excreted through respiration, with very little metabolic product actually excreted through sweat.

2. The Trick of Temperature Regulation

When the skin burns while wearing plastic wrap during exercise, it is actually the body initiating a cooling program. Just like when a computer overheats, it will start a fan to dissipate heat. This passive sweating mainly consumes water, and after drinking a few sips of water, the weight will come back.

Two and Five Common Misconceptions are Dragging the Way

1. Superstition in Sweating Robes

Wearing non breathable materials for exercise may appear to consume more, but in reality, it may lead to dehydration. When the body loses 3% of its body weight in water, exercise performance decreases by 20%, which in turn affects sustained fat burning efficiency.

2. Persist in morning running on an empty stomach

Exercise when liver glycogen reserves are low in the morning can indeed increase the proportion of fat supply. But it is difficult to maintain exercise intensity in a low blood sugar state, and the total calorie expenditure may not be as good as postprandial exercise.

3. Overreliance on Aerobics

The treadmill displays a satisfying 500 calorie burn, but people with high muscle mass are still burning calories when at rest. Adding strength training to increase muscle mass is necessary to create a 24-hour working fat burning engine.

4. Neglecting dietary coordination

Rewarding oneself with a cup of milk tea after exercise may exceed the calorie expenditure. 300 kcal requires a 40 minute slow jog, but you can drink it in 5 minutes. This math problem needs to be solved clearly.

5. Pursuing short-term results

Steamed mulberry loses 2 pounds while wearing a sweatshirt, and the weight rebounds the next day at a dinner party. The metabolic cycle of adipocytes is 3-6 months, and those who claim to lose 20 pounds per month lose more muscle and water.

3. Make sweat more valuable

1. Choose the appropriate intensity of exercise

The intensity at which one can speak but not sing, and maintain a heart rate in the range of 60% -70% of the maximum heart rate, the optimal proportion of fat energy supply. Measuring heart rate with a wristband is much more reliable than detecting sweat volume.

2. Pay attention to the duration of exercise

After 20 minutes of exercise, the proportion of fat supply gradually increases, and 40-60 minutes is the golden period. Instead of pursuing 10 minutes of sweating profusely, it's better to maintain a moderate intensity that can be sustained for a long time.

3. Supplement electrolyte water

After sweating heavily, it is necessary to supplement drinks containing sodium and potassium to maintain electrolyte balance and ensure normal metabolism. Saltwater or natural coconut water is a good choice. The real weight loss is a marathon, not a sprint run. When you no longer worry about how much water sportswear can produce, but instead enjoy the endorphin pleasure brought by exercise, the changes in the mirror will naturally speak. Starting tomorrow, try using a sports wristband instead of a weight scale to let scientific data tell you the real changes in your body.