As the saying goes: don't lose weight in the spring, and sad in the summer.
Determined to lose weight, he took various methods to make fat run away in the body.
What runs, dumbbells, sit-ups.... All of them are arranged on the schedule, watching every pore oozing beads of sweat, and my heart is also silently thinking---- this is burning fat!
But considering that this speed is too slow, in order to be able to show off a good figure in the summer, so I listened to the advertisement, all kinds of sweat clothes, hot sauna... Even if you sit, you can burn fat.
But the question is, is this way of sweating really burning fat?
Sweating, ≠ burning fat
Sweating is a way for the skin to regulate the temperature of the human body.
When the skin receptors feel that the temperature is higher than 33 ° C, they will tell the brain that in order to maintain the relative stability of body temperature, the brain uses various forms such as radiation, convection, and evaporation to dissipate heat.
Therefore, human sweating is mainly related to temperature, and there is no direct relationship with how much fat is burned.
In the process of exercise, muscle activity will produce a lot of heat, in order to maintain normal body temperature, the human body will increase the secretion of sweat, thereby promoting heat dissipation.
Therefore, this part of the loss of water will only make you lose a little bit in weight, but this change is only temporary, as long as the water is replenished in time, the weight will still rise back.
No matter fat or thin, the human body has fat
There are three main types of body fats, including white fats that have energy storage effects, brown and beige fats that consume energy and produce heat, and pink fats that have the effect of secreting milk.
Among them, the adult adipose tissue is mainly white adipose tissue, which is divided into two layers: honeycomb layer and plate layer, of which the plate layer of fat tissue is mainly distributed in specific parts such as abdomen, thighs, and waist.
When obese, the volume will increase to 8-10 times the original volume, and the person will also swell up like a balloon.
Diet and exercise determine our fatness and thinness
When we eat more and move less, too much energy will be stored in white adipose tissue, the volume of fat cells will increase, and people will gain weight day by day.
On the contrary, if we eat less and consume more, then the energy stored in fat tissue will be consumed, fat cells will shrink, and people will lose weight.
The question is----
Fat burning is not as easy as you think
The three major nutrient elements of the human body, mainly including carbohydrates (sugars), lipid tissues and proteins, usually the human body's energy consumption has a certain order, first sugar, then fat, and finally protein.
In the case of complete oxidation decomposition, each gram of sugars and proteins can provide about 4 kcal of energy, while fat can provide 9 kg.
But the problem is that to oxidize fat, the rate of energy supply is the slowest, and moderate-intensity exercise (cycling, swimming, running, etc.) consumes about 600-800 kcal of energy per hour.
If sugar is not supplemented at this time, the glycogen in the body is gradually depleted after riding for 2 hours or jogging for 25 minutes, at which time the human body needs to turn to the fat-based energy supply mode.
This means that even if you insist on exercising for 30 minutes to 1 hour, it seems that the amount of exercise is very large, you are tired and breathless, but the energy source is still from the glycogen stored in the liver.
At this time, the fat is still in the body and nothing is involved.
Therefore, if you want to burn fat for symptoms, you may want to try exercise on an empty stomach.
No more eating after dinner, in the early morning when the body's glycogen consumption is almost the same, at this time exercise, the human body will maintain blood sugar levels to mobilize more fat function, burning fat efficiency will be more.
Of course, in addition to exercise, the diet structure also needs to be adjusted, eat less high-fat, high-sugar foods, appropriately reduce calories, and ensure adequate nutrition.
As the saying goes: the three layers of the belly are not a day's hunger.
Therefore, if you want to lose fat healthily, you also need a long-term process, relying on those so-called sweats to lose weight, doomed to just be fruitless.