A friend asked this question online. Because many people run at night and lose weight successfully. There are also many people who run at night and lose weight unsuccessfully. So it's more confusing.
1. Whether you can lose weight or not depends on whether you can run at night
How so? In fact, whether you can lose weight by running at night does not depend on whether you have developed this habit. Rather, it depends on whether the energy you consume for night running can form a caloric difference compared with the energy you consume, and the average person can make a caloric difference of 300~500 kcal every day.
According to the calculation that it takes 7700 kcal to burn one kilogram of fat, you can consume about 1~2 kg of fat in a month. Coupled with the loss of some water and muscle loss of about 5 pounds a month, it should not be a big problem.
Of course, if you can eat enough protein and basal metabolism, there is a high probability that you will not lose muscle. Because I have done experiments in the paid community, many friends will not lose muscle after eating enough protein every day, and the weight lost is mainly fat.
And at the same time, because you eat enough protein, you have a strong sense of satiety, otherwise you won't be very hungry at night, and if you eat a little at night, you will feel a little hungry and feel beautiful weight on the second day.
According to our national standards, about one gram per kilogram per person per day is enough. In other words, a 60-kilogram person consumes 60 grams of protein per day, which is equivalent to about 300 grams of chicken breast or lean beef. This is true for both men and women.
Because protein is not only for weight loss, it is also the basis of life, the raw material for the synthesis of many cellular hormones. After enough protein supplementation, the resistance and immunity will also increase, and the body will become better and less likely to catch a cold.
Of course, some friends do not have time to cook due to some personal habits or work reasons, resulting in insufficient protein. At this time, I suggest that you can directly supplement it with ready-to-eat chicken breast, which is very convenient and can be eaten by tearing it, 100 grams of chicken breast contains 20 grams of protein, which is a high-protein food.
Breakfast, lunch, dinner, don't want to cook. Or if you want to supplement protein, you can buy some chicken breast and stock it up, and take it out when you want to eat it. Mr. Kangaroo is a big brand, and I have eaten it many times, and I feel pretty good, so I recommend it to everyone as well.
Chicken breast nutritious snack ¥29.9 purchase
But you must remember that you must not go to have a supper or drink beer or keep shopping for food halfway through the run.
The reason why I don't recommend many friends to go running is because running will make everyone have a big appetite, and many friends will eat and drink if they can't stand it, and the energy consumed by running is far less than the energy consumed by eating and ingesting, so they can't lose weight naturally, and they may even get fatter and fatter.
It is generally recommended that everyone eat a little lean meat and vegetables in the evening, and the staple food is eaten in the morning and noon. Of course, if your weight is stuck in the plateau, you can also adjust your diet at night, eat some staple foods such as sweet potatoes and potatoes, and design the change in weight.
2. It's important to feel a little hungry at night
In fact, whether the weight can change on the second day can be judged by whether there is hunger before going to bed at night. Generally speaking, as long as you have a little hunger at night, a little bit will do, and your weight will be more beautiful on the second day.
Therefore, if you can't lose weight if you run at night, the key is not to run at night, but to whether you can create a calorie difference and whether you have hunger before going to bed at night. Running at night isn't the key, creating a calorie difference is.
To sum up: whether you can lose weight by running at night is not the habit of running at night. It's about whether you can create a calorie difference by running at night, and wake up a little hungry at night. This is the key to the success of running at night to lose weight.