People often exercise with confidence to lose weight, but their weight has not changed much. What is even more depressing is that his friends can lose weight successfully after only a few weeks of exercise.
Is it what who decided on the same exercise plan but had different weight loss results? There may be many reasons, but in general, they can be attributed to one of the following five mistakes.
If you have worked hard and want to lose a few taels of meat but have no effect, then come and see if you have made the following common exercise mistakes.
Do repetitive exercises every day
Exercise every day is certainly a good thing, especially for keeping your heart healthy. But if the purpose of exercise is to lose weight, it is ineffective to repeat the same exercise style, intensity and time every day. Why? Because your body has adapted to daily exercise, you will encounter the most terrible weight loss plateau in the process of weight loss.
Solution: Make a weight loss plan that includes different exercise items, intensity and duration. For example, If you usually walk for 40 minutes, keep this intensity of exercise two to three times a week, and it is best to challenge 60-75 minutes of walking exercise one day of the week. For the remaining days, add one day of cycling exercise and one day of walking and running cycle exercise. If you still have energy, add the most fat-burning exercise-HIIT training.
Eat more after exercise
After increasing the intensity of exercise, you may feel more hungry and want to eat more things. This period is very difficult, because your mind will keep echoing [I exercised today anyway, I can eat as much as I want.]
This may be the right reason. But if you try to lose weight through exercise, Then you should control your daily calorie intake. High-calorie foods or too many healthy foods satisfy your hunger caused by exercise, and eventually they will also make up for the calories burned by your exercise. Your calorie deficit is gone, and your expected weight loss effect is gone.
Solution: Before changing your exercise plan, determine how much energy you consume each day. You can decide for yourself or ask a coach to help you. When making your exercise plan, make sure that you eat enough food and at the same time ensure that you have a daily calorie deficit.
When the daily calorie deficit reaches 500 calories or 3,500 calories per week, you can lose about a kilo of weight.
A good exercise should include cardiovascular (aerobic), strength and flexibility training (stretching). This balanced exercise can keep your body healthy. But each of these three exercises is useful for losing weight. If you miss any part, you will lose weight due to this unbalanced exercise style, which will lead to unsatisfactory final weight loss effect.
Solution: Most weight loss exercise plans include aerobic exercise, so you don’t need to add extra aerobic exercise. But make sure you have 2-3 days of stretching training. If time permits, do a 5-10 minute strength training and aerobic exercise reciprocating training. The last 10-15 minutes of stretching are also necessary because it can protect joints from injuries.
Reduce daily non-exercise activities
It is good to keep going to the gym every day, But if exercise only makes you want to spend the whole day on the sofa, then you should reconsider your exercise plan. If you want to make up for the decrease in daily non-exercise activities by doing a lot of exercise, your total daily calorie consumption may decrease to the same level as if you did not go to the gym.
Solution: Non-exercise activities account for a very important part of the calories we burn everyday. When your non-exercise metabolism slows down, you cannot burn more calories and lose weight.
If your exercise has reached its limit, it may be time to readjust your exercise plan. Reduce high-intensity exercise and include recovery days every week to give your body a chance to rest and reshape.
Remember, it is not high-intensity exercise that usually causes the decrease in non-exercise consumption. It is not fatigue that makes you want to lie on the sofa or on the stool all day, but a habit. Try walking energetically instead of taking a nap. Continue to work? See if you can stand up and work, or take a rest in the middle and move around away from the chair.
Drink supplementary sports drinks
Do you use sports drinks to supplement energy during or after exercise? If so, then you are likely to drink back the calories you just lost.
Solution: Athletes need sports drinks under special circumstances, but for most exercisers, water is the best drink.
No matter what your size is, Exercise should be a part of your daily life. You can benefit from your health by exercising every day. But if you are carrying out an exercise plan, especially to lose weight, Then you must pay attention to optimizing your plan to achieve this goal. Make some minor adjustments to avoid these common mistakes, and you will soon see the results you want.
Responsible Editor: Wang Yucheng