Running three days a week but not losing weight? With this good habit, brisk walking can also help you lose weight

If you exercise regularly three days a week and run for at least 30 minutes every day, your weight will not decrease at all after a month, and may even increase slightly! This happens very often. The reason is that aerobic exercises such as running may make you sweat profusely after 30 minutes, but the actual calories lost are relatively small. For example, a 50-kg woman who runs at a speed of 12 kilometers per hour for 30 minutes will lose 317 calories, and it takes 7,700 calories to lose one kilogram. If you run three days a week, it will take two consecutive months to lose one kilogram. If you want to speed up, you must run at least six days a week to lose one kilogram in a month.

Sounds scary! In addition, many people will have a compensatory mentality after exercise, thinking that they have consumed more calories, and eat more than usual, resulting in the cruel consequence of gaining weight even though they have exercised. So how can we lose weight effectively? Many experts recommend combining aerobic exercise with weight training to increase muscle mass, which will naturally increase the rate at which calories are burned. But for many girls, the intensity of weight training is too high to bear, and the intensity is too low to be effective.

Exercise will only be effective if it is combined with diet (very important to say three times)

In order for exercise to be truly effective, it must be combined with diet control, and this so-called control does not mean eating less, but the right diet. Intake of low-GI foods, such as high-fiber starch, vegetables, and protein, requires the body to consume more calories to consume it; eating less high-GI foods that will cause blood sugar to soar quickly and cause fat accumulation, such as white rice, ramen, pasta, and sugary drinks. As long as you improve your diet, no matter what kind of exercise you do, even if it's just brisk walking for 30 minutes a day, you will soon see results.

Chew slowly and high GI foods will become low GI

But those who eat out may cry out when seeing this, it is difficult to find low GI food. Here is a little trick. When eating, just chew each mouthful a few more times, at least 15-20 times, and slow down the eating time. This will prevent blood sugar from rising quickly, and high GI food will become low GI food. After trying it a few times, you will slowly find that your food intake has decreased because you are no longer wolfing down your food. The stomach can finally tell the brain that it is "full" at the right time, avoiding the feeling of overeating and bloating when you come to your senses.

How effective is chewing slowly? Japanese study: chewing food slowly burns 25 times more calories than eating fast

According to a paper published in an international journal by a research team from the Tokyo Institute of Technology in Japan, adults who chew their food slowly consume 25 times more calories 90 minutes after eating than those who eat quickly. Artist Xiao Zhen has recently lost weight successfully. She also mentioned in an interview that she lost weight by chewing slowly. "Although my overall diet has been reduced by two-thirds, there is actually no need to be particularly restrained. As long as you chew slowly, you will naturally eat less." After hearing this, do girls also want to start chewing slowly from today! V-editor too, let’s work hard together from today!

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