Exercise to lose weight reveals 3 reasons why you gain weight instead of losing weight

It is common to see some people exercising to control their weight, but then feeling hungry and eating a lot after the exercise, and ending up gaining more weight. This is because the exercise pattern is wrong. Ms. Zhang and her colleagues took part in a fitness class near the company. They hurriedly ate a few soda crackers to satisfy their hunger before leaving get off work. After two hours of flywheel training, they deliberately refrained from eating after class in order to enhance the weight loss effect. However, after going hungry for a few meals, they would always indulge in a day of eating and drinking. After a month, their weight increased instead of decreased.

Associate Professor Zhan Guihui from the Institute of Competitive and Coaching Science at the National Taiwan Sport University said that the above results are caused by incorrect eating habits and exercise patterns. She explained that since exercise relies on the movement of bones and skeletal muscles, blood flow will be redistributed after exercise. When the human body is at rest, blood is evenly distributed in various organs, but after exercise, a large amount of blood will flow to the skeletal muscles, so the blood in other organs will be relatively reduced. This is why you should not exercise immediately after a meal, because after a meal, more blood flow will be distributed to the digestive organs such as the gastrointestinal tract. If you exercise immediately, the blood will be concentrated in the skeletal muscles, which will affect the digestion of food.

The higher the intensity of exercise and the longer the duration, the more blood flow the skeletal muscles require, and this ratio will be more obvious. If it is just a low-intensity exercise such as a short walk, the blood flow redistribution will be less obvious. Exercise refers to planned, structured, repetitive physical activity aimed at improving or maintaining physical fitness. Most people engage in exercise for health reasons. It is recommended not to engage in too intense exercise. In addition to making you feel obviously hungry after exercise, too high an intensity of exercise can also cause harm to the body.

However, some people often fall into the vicious cycle of "feeling hungry after exercise, but then eating and drinking a lot". See if you have the following wrong habits? Only effective exercise and diet can make weight loss more effective!

Error 1. Feeling hungry after exercise

Moderate-intensity exercise is good for health and is less likely to cause discomfort. Zhan Guihui said that if you feel obviously hungry after exercise, it means that the exercise intensity is too high!

Carbohydrates, lipids, and proteins are the three major nutrients that are the main sources of calories. During exercise, the body's aerobic energy system mainly uses carbohydrates and lipids as energy sources. The ratio of the two will vary with the exercise situation. The higher the intensity, the higher the utilization rate of carbohydrates. Therefore, when the exercise intensity is not too high, a higher proportion of fat will be used, and it is less likely to feel hungry.

Generally speaking, health and physical fitness advocates "Exercise 333", which means exercising at least 3 days (times) a week, each time for about 30 minutes, with a heart rate of about 130 beats per minute each time. On the other hand, the longer you exercise, the higher the proportion of fat used. So in conclusion, from the perspective of weight control, it is recommended to adopt long-term, moderate-intensity exercise, which will be easier to consume body fat. And because this method does not consume too much sugar, you will not be so hungry after exercise.

Therefore, it is common to see some people who exercise to control their weight, but feel hungry after the exercise and then eat a lot, and end up gaining more weight. Zhan Guihui reminds us that this is because the exercise pattern is wrong.

Strictly speaking, losing weight is different from losing weight. In fact, losing weight is very simple. You can use an oven, sauna, etc. to increase your body temperature. The body will excrete water to dissipate heat, and you can achieve the goal of losing weight in a short time. But those who really want to lose weight should aim to eliminate body fat. They should choose long-term, moderate-intensity exercise so that they will not feel so hungry after exercise that they have to eat a full meal in order to achieve the goal of weight control.

According to research, as the intensity of exercise increases, the proportion of carbohydrates consumed increases and the fat utilization rate decreases; as the intensity of exercise continues to increase, the percentage of carbohydrate utilization decreases and the percentage of fat utilization increases. The conclusion is that exercise that is not too intense and lasts for a long time is an effective way to consume more fat.

But what is moderate-intensity exercise? Zhan Guihui said that as long as ordinary people follow the 333 principles of physical fitness, they can meet the standards for moderate-intensity exercise. There is another way to self-judge using the talk test, which is to feel "able to talk but unable to sing" after exercise. To put it simply, you are a little out of breath but not too out of breath. If you are out of breath after exercise, it is definitely because the exercise intensity is too high. Coupled with the long exercise time, it is not surprising that you will feel hungry.

When you exercise in the right way, you won’t feel very hungry after exercise and naturally won’t want to eat anything. Zhan Guihui said: "When people are hungry, it is very difficult to control their diet. After fasting for two or three meals, they may suddenly eat and drink a lot due to the psychological compensation. Therefore, a more practical approach is to exercise in the right way, so that they will not be so hungry that they want to have a big meal."

For more complete information, please visit (http://www.ttvc.com.tw/front/bin/home.phtml)