The weight loss effect is not good, are these things done wrong?

Why didn't my weight drop even though I exercised for 1 hour every day?

Recently, I also controlled my diet. Why did I gain weight instead of losing weight after exercising for a month?

Many people who lose weight are puzzled and even anxious. What went wrong and the effect is poor?

If your weight loss effect is not good, it may be due to the following reasons:

1. Not doing a good job in diet management

Wanting to lose weight means that the energy intake must be less than the energy consumed (body metabolism + exercise consumption) in order to be successful.

Although exercising, the energy consumed by exercise is limited. Many people even miscalculate the energy consumed by their exercise. However, if they don’t control their mouths, the result is not good.

After exercising for 1 hour, your appetite increases greatly. Maybe you only consume 500 calories while running for 1 hour, but you consume 600 calories. How can you lose weight?

In particular, this kind of invisible energy intake should be paid more attention to. One of our colleagues is a cycling enthusiast. He often rides to work to lose weight. He rides more than 40 kilometers a day, but his stomach has never lost weight. He couldn't figure it out, but after being reminded, he found out that drinking two 500ML bottles of Coke a day is a big pit, and one bottle of Coke has nearly 300 calories. Then, he changed to drinking boiled water every day, and his stomach became thinner by a circle in one month.

2. Insufficient exercise intensity

The calorie consumption of different sports is different. For example, an ordinary person weighing 60 kg can only consume 240 kcal if he practices yoga for 1 hour, but if he rides a spinning bike, he can consume 630 kcal. If you want to lose weight through yoga, obviously the intensity is not enough, how about a 500ml bottle of cola with high calories?

If you want to lose fat faster, you can start with low-intensity exercise, gradually increase the intensity, and switch to high-intensity, fat-reducing exercises, such as burpees, rope skipping, aerobic jogging, etc.

3. Too much cardio, too little strength

Because of aerobic exercise to lose weight and strength training to increase muscle, many people think that weight loss does not require strength training, and they are afraid of building muscle. In fact, moderate strength training can not only shape the body, but also enhance the body's metabolism, which is conducive to weight loss. As for the kind of muscles that ordinary people see as strength and fitness, ordinary strength training of ordinary people cannot achieve that effect, which is an over-association.

Doing too much aerobic will cause the body to consume muscle while decomposing fat, which will slow down the body's metabolism , which is not conducive to weight loss.

4. Irregular work and rest, love to stay up late

Work and rest must be regular, remember, early to bed and early to rise is good for weight loss. Going to bed late is easy to eat supper, and eating supper is easy to gain weight. And the most important thing is that staying up late will affect the endocrine system of people, leading to easy obesity and poor weight loss effect.

Studies abroad have shown that if a person lacks sleep, fat tissue is more likely to remain, and what is lost in the process of weight loss is actually muscle. Those who slept more than 7 hours a night, or with higher quality sleep, were 33% more likely to lose weight effectively than others.