Running every day but weight gain reasons for failure to exercise weight loss

Running plus diet control is one of the most popular ways to lose weight in a healthy way, but if you only care about the number on the scale, beware of harming your body. Don't use what you think is a healthy way to lose weight to cause devastating damage to your body. Before you start losing weight, take a look at the following failure cases and wrong demonstrations.

Mistake #1 Not fueling your muscles

When you cut out carbohydrates or skip a meal in order to lose weight, you are not giving your body enough nutrients to avoid muscle damage.

Healthy strategy.

Running burns a lot of liver sugar stored in your muscles, so you need 40-50 grams of carbohydrates to replenish your liver sugar stores after training, such as 2-4 servings of fruit, or a complex carbohydrate such as oats or brown rice. The carbohydrates and moderate amount of protein replenished after training will not be stored as fat, but will be used by the muscles as fuel for muscle repair. If you want to lose weight, don't eat double the amount after running, for example, after running before dinner, then eat dinner directly without snacks.

Mistake 2 cutting off too many calories

Let's say your body needs 2,000 calories a day to maintain your weight, but when activity increases and practice running mileage increases, your body's caloric needs may increase to 2,500 calories. If your calorie intake falls below this level, your body weight drops to a certain zero point and your metabolism slows down to compensate for the lack of fuel, which means your body goes into starvation mode (also known as metabolic damage). Once the body enters starvation mode, it is almost impossible to lose weight. The body conserves calories and stores them as fat for emergencies, and as a result, the body begins to lose muscle instead of fat, contrary to your desired weight loss goal.

Health strategy.

Instead of slashing your calorie intake, cut back slightly by 250 calories a day, which may result in a loss of 0.2 to 0.3 kg per week, even during training without going into starvation mode, while ensuring your body has enough fuel to cope with training. In order to enhance the calories consumed by exercise, you can add three times a week 20-30 minutes of weight training, so that the body at rest, lean muscle can still burn 5 calories per pound, even if lying down can burn calories. However, fat consumption is half of the calories, so it is recommended that high-intensity short, fast runs be added to the training. People who add four to six 30-second sprints to their running reduce body fat by two times more than those who jog at a fixed speed.

Mistake 3 Superstition in popular weight loss methods

People who want to lose weight are often attracted to some of the latest weight loss trends, such as sugar-free artificial sweeteners, zero-fat foods, etc. However, your muscles can't take artificial sugar as fuel, so by eating foods made from artificial sugar before running, you'll fall into fatigue faster because your muscles aren't getting the carbohydrates they need. On the other hand, if you always drink skim milk, not only do you fall into the misconception that eating fat will make you fat, but you also can't get the fullness that whole milk gives for a longer period of time; furthermore, good fats help absorb more of the vitamins and antioxidants your body needs.

Health strategy.

Dieting should focus on natural foods and portion control, such as limiting sugar intake and using natural sources of sugar (such as honey) that contain a variety of nutrients such as vitamins, minerals, amino acids and trace enzymes, instead of regular refined sugar.

Mistake 4 Losing the joy of running because of weight loss

In order to lose weight, you can use a mobile app to record your daily calorie intake, try running on an empty stomach, or forbid yourself from eating your favorite foods such as chocolate, telling yourself I can't eat that, and these methods of depriving yourself of the freedom and pleasure of eating are exactly how most people diet. However, everyone has a weight set point, that is, a constant weight maintenance range, generally between 4.5-6.8 kg, if you lose less than this range, the brain will start a protection mechanism, through the induction of hunger hormone to avoid further weight loss, and usually the brain will overcome your will power to lose weight.

Health strategy.

Give up your list of forbidden foods and adopt other alternatives, such as improving sleep quality, enriching energy, improving exercise motivation and performance through good sleep and diet, and training itself can help with weight loss. Your mindset should be adjusted to get out and run regardless of your weight or size, and portray yourself as a runner who loves to exercise, not someone who goes running to lose weight.