Why hasn't my weight changed after jogging 5 kilometers? How many of the three major misconceptions did you fall into

Mingming insists on running and clocking in for a month, but the number on the scale is as stable as Mount Tai. This frustration is even more overwhelming than the failure to grab coupons on the Double 11. Slow jogging is known as the fat killer, why do some people lose weight while others seem to be running fake steps? Don't rush to blame genes, first see if these hidden traps are quietly dragging you down.

1. The calorie gap is quietly filled

1. Compensate for psychological problems after exercise

After running 5 kilometers, give yourself a chicken leg reward? The calorie consumption of jogging is actually very limited. An average person consumes about 300-350 calories per 5 kilometers, which can be easily balanced with a meal of pork ribs. What's even more frightening is that changes in appetite hormones after exercise can amplify hunger and make people unconsciously eat more snacks.

2. Neglecting liquid heat

After exercising, can you quench your thirst with a bottle of iced beverage? Some sugary drinks have calories comparable to hamburgers. There are also sports drinks that claim to replenish electrolytes. If you don't exercise continuously for more than 90 minutes, adding half a banana to plain water is actually enough.

2. Activate energy-saving mode for the body

1. Single aerobic adaptability

Repeating slow jogging at the same speed every day will make the body more efficient and energy-saving within 3-4 weeks. Just like an experienced driver who drives more fuel-efficient, muscle memory will cause you to burn fewer calories each week. At this point, you need to change your exercise rhythm or add interval running.

2. Silent loss of muscle mass

Long term aerobic exercise may lead to muscle breakdown for energy supply, resulting in a decrease in basal metabolic rate. That's why some people rebound faster after stopping running, and proper strength training can help maintain their metabolic engine.

3. Number games blind the eyes

1. Weight is not the only ruler

Muscle density is higher than fat density, and the volume is much smaller for the same weight. A reduction in waist circumference but no change in weight indicates a decrease in body fat percentage. Having a tape measure at home is more meaningful than staring at a weight scale.

2. Water fluctuation creates illusion

Sweating heavily after exercise may make you lose 2 pounds, but after drinking two glasses of water, it will rise back. Hormonal changes during menstruation and the hotpot eaten the day before yesterday can cause normal weight fluctuations within the range of 2 kilograms. Change never happens in comfortable repetition. Try turning off the data reminder of the sports wristband for a few days, to experience the pleasure of faster heartbeat during running, and observe the changes in the lines in the mirror. When exercise becomes a part of life, having a good figure is just a bonus.