Running is a very low threshold exercise, and it can quickly increase the heart rate, increase the metabolic rate, and have a very good weight loss effect, so many people want to lose weight through exercise, the first thing that comes to mind is to run.
However, there are also many people who have been running for a long time and have not found that they have lost weight, and there are even cases where their weight has risen instead of falling. And such a problem arises, in fact, because you don't pay attention to 3 things when running, which makes it so difficult to lose weight, you might as well take a look!
1. Control your appetite
Many people's concept of weight loss is a certain misunderstanding, that is, exercise weight loss and diet weight loss are regarded as two independent weight loss methods, thinking that if you go on a diet to lose weight, then you don't need to strengthen exercise, and if you choose the way of exercise to lose weight, you don't need to be hungry.
Therefore, many runners eat and drink after sweating, and it is conceivable that such weight loss is ineffective, just doing useless work.
Moreover, after strenuous exercise, the human body consumes a lot of energy, and the hunger will be stronger, so eating after exercise is likely to be unable to control appetite and consume excessive calories, resulting in weight rise instead of falling.
Therefore, if you want to lose weight successfully, you must make it clear that since you have started your weight loss journey, it is very necessary to endure a certain degree of hunger.
But this does not mean that you have to over-diet, you still have to ensure that you eat enough calories, otherwise during the run, you are likely to have low blood sugar, which will lead to fainting and accidents.
2. Don't drink energy drinks
In recent years, there have been very popular energy drinks on the market, and these energy drinks claim in advertisements that they can replenish energy to the human body in time and effectively relieve fatigue, so this drink is very popular with sports people.
In fact, this practice is also dragging down weight loss. The original intention of exercise is to make the body burn more calories, so as to reduce the amount of fat accumulated in the body.
If you drink energy drinks while running, then the calories that you have finally burned will be replenished immediately, and you can imagine how much weight loss you can do. So if you want to lose weight efficiently, it's better to replace the energy drink in your hand with warm water or light salt water.
3. Intermittent running is more efficient
I've heard that exercise is expensive, so some people mistakenly think that running every day must be better than intermittent running to lose weight, but in fact, this is not absolute.
For people who run less, for example, the total mileage of each run is not more than 3 kilometers, then running every day is not as good as the effect of intermittent running.
Because the nature of the body is to try to conserve energy, and the body will also have memory, if you run every day, the body will slowly adapt to this state, then when running, the heart rate is not easy to increase quickly, and the efficiency of calorie consumption will also decrease, resulting in a poor weight loss effect.
In addition, there is another disadvantage of running every day, that is, for people who are overly obese, it is easy to cause knee and ankle joint damage, once the joint is uncomfortable. It's hard to keep running.
Therefore, if you want to run to lose weight, it is best to run at a frequency such as running for one day and one day off, or running for three days and two days off.
To sum up, in order to achieve higher weight loss efficiency, you must not only run diligently, but also pay attention to the above three aspects when running. In addition, intermittent running will be more efficient in losing weight than running every day.