If you want to lose weight, just exercise more and run more. Is that really OK? How is running not thin to return a responsibility? Follow Xiaobian to see why~
Running a month is not thin how to return a responsibility
1. Exclude other factors, such as not controlling your diet during the run. This is normal.
The specific effect is also different, some people get quick results, others slow. However, although there is no change in your weight, there is a real change in your body, but the change is so small that you haven't noticed it. Because the body from the previous state of infrequent exercise into the state of daily exercise, in order to adapt to the intensity of exercise, the body will form part of the muscle, so the weight does not change, some people even have a slight increase in weight.
Of course, no matter who, after a long time, will find that muscle and fat are lost by aerobic jogging. Don't worry, keep running. Do not see weight gain to give up and continue to exercise, fitness and weight loss is not an overnight thing, you need to continue to adhere to the best results.
2. No diet control during the run. In this way, although there is consumption, the intake of calories may be equal to or even greater than the consumption, which naturally leads to no change in weight and may increase.
3. The intensity of the exercise didn't reach. The number and time of exercise do not meet the requirements of fat burning. For example, you need to run for at least 30 minutes to burn fat. If you only exercise for 10 minutes, you will not be able to consume body fat. On the one hand, with the increase of muscle and other substances, weight will increase. In addition, in terms of sports, it is suggested to increase the intensity of exercise and increase cross practice. If you don't want to run, you can join rope skipping, swimming and other sports.
4. Running for a month is irregular. During the exercise to lose weight, if you just work hard in the exercise, and do not pay attention to the usual work and rest, often stay up late, it will also lead to the exercise to lose weight with half the effort, no weight loss effect, even after the exercise, the weight will increase.
How much can you lose in a month? Running is a very good way to lose weight. It doesn't need any equipment. It just needs to put on a pair of comfortable sports shoes to run. Running can lose weight, which is well known by everyone. How much can you lose in a month? Generally speaking, if you fish for three days and bask in the net for two days, the effect of running to lose weight is certainly not good, but if you can persist and cooperate with the necessary diet conditioning, then running half an hour a day, running three or four days a week, and losing three or five pounds a month should be no problem.
How much do you want to lose before you look thin? Some researchers have done an experiment to show the change of BMI value on the face through the image model. In the experiment, the same face was used, but the BMI value was changed, and then the subjects were asked to judge which faces looked lighter and which ones were the most attractive. The results showed that when BMI changed to 1.33 (male 1.34, female 1.31), the subjects could detect the difference between the two photos.
BMI = body weight (kg) & divide; Square of height (M2)
So you can get a formula, you need to lose n kg, others look different: n = 1.33x, height 2 (m)
For example: if you are 1.7 meters tall, you need to lose 1.33x1.70x1.70 = 3.8kg, about 8kg, so that others can see that you have become thinner.
It's best to keep running for more than three months to lose weight. Although your weight has not changed a lot, your waistline has obviously become smaller, which means that the fat is decreasing. Isn't our goal to lose weight just to lose excess fat? Fat is large in volume and small in density, so it doesn't react so fast to body weight. Some friends have been jogging for more than half a year, and they haven't lost any weight, but their body circumference has changed a lot, and their waist circumference has decreased by 56 cm. The thighs are much firmer, too. Weight loss is not just weight loss, it must be made clear. Stick to it. In another two or three months, you will see the changes of your body. For example, look at whether there are pits on both sides of your navel that didn't exist before. Therefore, exercise to lose weight must adhere to more than three months.