Why is running for weight loss prone to a bottleneck period? Three reasons to correct and help you continue to lose weight!

Did you suddenly lose weight while running? This may be your body playing a "hide and seek" game with you. Don't rush to blame yourself for not working hard enough, let's first take a look at the "roadblocks" hidden behind running.

1. The body initiates self-protection mechanism

1. Automatic regulation of metabolic rate

When running continuously consumes a large amount of calories, the intelligent body will lower the basal metabolic rate to "save energy". Just like turning on power-saving mode on a phone, the amount of heat consumed is actually reduced by 10% -15% compared to the initial stage.

2. Increased muscle adaptability

After repeating the same running rhythm, muscle fibers become more efficient. The action that originally required consuming 100 calories may now be completed with only 80 calories, naturally reducing the weight loss effect.

2. There are hidden bugs in the exercise mode

1. Running at a constant speed and getting stuck in the comfort zone

Always maintain a speed of 6-8 kilometers per hour, and the body will quickly adapt to this intensity. Just like always unlocking with the same key, the muscles have already "matched" the response plan.

2. Neglecting strength training

Simple aerobic exercise can lead to muscle loss. For every 1 kilogram of muscle loss, approximately 13 fewer calories are burned per day, which is equivalent to accumulating an additional 0.5 kilograms of fat per year.

3. Cognitive bias in diet management

1. Compensation for psychological factors

Many people may have the idea of "eating more after exercising" after running. In fact, the calories burned by jogging for 30 minutes can be easily offset by a piece of cake.

2. Nutritional imbalance

Excessive control of carbohydrate intake can affect athletic performance, while insufficient protein can lead to slow muscle repair, forming a vicious cycle.

The golden rule to break through bottlenecks:

Change the habit of running at a constant speed and try the "pyramid running method" - warm up for 5 minutes, run with 80% strength for 1 minute, resume jogging for 2 minutes, and gradually increase the intensity frequency. Join two full body strength training sessions per week, and activate more muscle groups with bare hands squats and plank support. Timely supplement protein after running, boiled eggs or a cup of dairy products are good choices. After a fellow runner switched to this method, the plateau period was quickly broken, and the waist circumference shrank by 3 centimeters in two weeks. Remember, encountering bottlenecks is not the end point, but the body is reminding you to use smarter exercise strategies. Adjust your breathing and start again, the next surprise on the scale is waiting for you!