Sweating ≠ weight loss! How long does running take to lose 1 pound of fat? The answer is unexpected

Sweating profusely on the treadmill, but the weight scale numbers remain unchanged? The "sweaty photos" posted on social media may just show that the body is dehydrated, while the real fat is still smiling in place. Don't rush to collapse, the truth of scientific weight loss is far more interesting than imagined.

1. The relationship between Sweat and Fat

1. The Essence of Sweat

Sweat is a byproduct of body temperature regulation, mainly composed of water and trace electrolytes. Did you lose 2 pounds after practicing high-temperature yoga? That's just a temporary loss of water, drinking two glasses of water can make it up.

2. Metabolic pathway of fat

After fat breakdown, 84% is excreted through respiration, and 16% becomes water. That is to say, most of the fat lost is turned into carbon dioxide and carried away, while a small portion leaves the body with bodily fluids such as urine and sweat.

3. Individual Differences in Sweating Volume

Some people sweat profusely after a little exercise, while others are relatively dry. This is related to the number of sweat glands and genetic factors, and cannot directly reflect fat burning efficiency.

2. The truth about running to lose weight

1. Calculation of calorie consumption

Running for 30 minutes consumes about 200-300 calories, while 1 pound of fat requires 3850 calories to be consumed. This means that to lose 1 pound of pure fat, theoretically, it would take 12-19 hours of cumulative running.

2. Most When the heart rate is maintained at 60% -70% of the maximum heart rate, the proportion of fat energy supply is highest. At this intensity, one can speak normally but cannot sing, which is equivalent to the rhythm of brisk walking or jogging.

3. The Importance of Continuous Exercise

After 20 minutes of exercise, the proportion of fat energy supply significantly increases, but prolonged single exercise may lead to muscle breakdown. It is recommended to limit each session to 45-60 minutes, 3-5 times a week.

3. The secret to improving weight loss efficiency

1. combination of exercise methods

Aerobic exercise combined with strength training has better results. An increase in muscle mass can improve basal metabolic rate, which means that lying down can also burn more calories.

2. Principles of dietary coordination

Create a reasonable calorie gap and reduce daily intake by 300-500 calories. Protein intake should be sufficient to avoid muscle loss, while controlling refined carbohydrates.

3. Schedule Adjustment Strategy

Ensure 7-8 hours of high-quality sleep. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin, making it easier to overeat the next day. Losing weight is a long-term battle, and instead of pursuing short-term sweating effects, it's better to establish sustainable exercise habits. Remember, the body prefers gentle and lasting changes, and extreme methods often lead to rebound. Before putting on running shoes, let go of the obsession with weight and enjoy the pleasure of exercise itself. A good figure will naturally come as promised.