The blind spot that countless people cannot see when exercising to lose weight

The blind spots of exercise for weight loss mainly include neglecting dietary control, insufficient exercise intensity, single exercise mode, neglecting basal metabolic changes, and excessive dependence on exercise consumption.

1. Neglecting dietary control

Exercise and weight loss require reasonable dietary control to achieve ideal results. Relying solely on exercise without adjusting dietary structure may result in calorie intake exceeding expenditure, offsetting the effects of exercise. A high sugar and high-fat diet significantly increases calorie intake, making it difficult to create a calorie deficit even with high-intensity exercise. During weight loss, it is recommended to increase the intake of vegetables, fruits, and high-quality protein, while reducing the intake of refined carbohydrates and saturated fats.

2. Insufficient exercise intensity

Exercise intensity directly affects heat consumption efficiency. Although low-intensity exercise lasts for a long time, the calorie consumption per unit time is limited. Moderate intensity aerobic exercise can effectively activate fat metabolism, and it is recommended to maintain heart rate in the range of 60% -70% of maximum heart rate. Interval training combined with alternating high and low intensity can achieve better weight loss results in a shorter period of time.

3. Single exercise mode

Long term use of a single exercise mode can lead to increased physical adaptability and gradually reduced calorie consumption. Although aerobic exercise helps with weight loss, a lack of strength training can lead to muscle loss. It is recommended to combine aerobic exercise with resistance training, and schedule 2-3 strength training sessions per week to maintain muscle mass and improve basal metabolic rate.

4. Neglecting basal metabolic changes

As weight decreases, the basal metabolic rate naturally decreases, which means that the amount of calories required to maintain weight decreases. If the amount of exercise and dietary intake are not adjusted in a timely manner, it is easy to enter a plateau period. Regularly assessing changes in body composition, increasing exercise intensity appropriately, or adjusting dietary structure are necessary to achieve sustained weight loss results.

5. Overreliance on exercise expenditure

Overestimating the amount of calories burned during exercise is a common misconception. One hour of moderate intensity exercise usually only consumes 300-500 calories, and a piece of cake may offset the results of exercise. We should establish a correct concept of heat balance. The main function of exercise is to improve metabolic function and enhance physical fitness, and we cannot rely solely on exercise to create a heat deficit.

Exercise for weight loss requires a scientifically planned exercise program, combined with dietary management and lifestyle adjustments. It is recommended to develop a personalized exercise plan, gradually increase the intensity of exercise, and regularly evaluate the weight loss effect. Maintaining a regular schedule and sufficient sleep can help regulate metabolic hormones and avoid physical damage caused by excessive exercise. During the weight loss process, attention should be paid to changes in body fat percentage and muscle mass, rather than simply pursuing weight loss.