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Some friends are startled after a few days of exercise because they find that their weight not only hasn't dropped, but has even increased. At this point, they may be completely at a loss or give up exercising. This article is prepared for these friends.
1. Exercise is too intense:
If you often exercise and eat on time, the reason may simply be that you exercise too much. Exercise produces stress hormones cortisol, although this is a normal phenomenon, when your body is in a cortisol environment for a long time, it can produce fat.
Solution:
If you often do long and intensive cardio exercises, it's time to shorten the exercise time, mix some weightlifting and strength training, and try to relieve stress with meditation.
2. Exercise makes you very hungry:
This problem is partly due to what scientists call 'compensation.' Exercise burns calories, but it can also produce hunger. The more active you are, the more you eat.
Solution:
Research has found that one hour of intense aerobic exercise can suppress appetite more effectively than 90 minutes of weight training. This reduces the level of hunger hormones.
3. You have chosen the wrong exercise:
John Brewer, a sports professor at the University of Bedfordshire, believes that many people think that as soon as they step into the gym, their weight should start to drop. 'In fact, it's not that easy. To lose 1kg of fat, you need to burn about 8000 calories, which means running 80 miles to lose 1kg of weight.'
Solution:
Shorten the exercise time to 20-30 minutes, while increasing the intensity. Sprints of 30-60 seconds are the best way to lose fat.
4. Do not eat before exercise:
Research shows that morning exercise can help with fat loss faster than doing the same exercise after lunch. By not eating before exercising, the body can be encouraged to burn fat effectively, which also helps in weight reduction.
Solution:
Breakfast should be light, and morning exercise is recommended. If morning exercise is not possible, try to start exercising a few hours after eating.
