Don't give up on losing weight. I'll teach you how to get through exercise burnout.

Everyone knows the importance of exercise for losing weight and maintaining health, but when most people really want to do it, they often feel that it is easier said than done and give up. In order to keep exercising and develop it into a natural habit in life, you must first have a correct understanding of exercise for weight loss, use efficient methods, don't rush, give yourself reasonable goals and progress, and see the expected results at each stage, so that you will have the motivation to persevere.

Everyone should have a correct understanding of exercise for weight loss, use efficient methods, and don't rush.

How long does it take to lose 1 kg of fat?

Don’t be too happy if you weigh yourself after exercise and find you’ve lost 1 kg. Generally speaking, it’s the result of sweating and dehydration, not that you’ve really lost 1 kg of fat. To lose one kilogram of body fat, you need to consume 7,700 calories. Moderate exercise for 30 minutes can burn about 250 calories. Exercising three times a week can burn 750 calories. With this amount of exercise, it will take about two and a half months to lose about 1 kilogram of body fat.

How to calculate the calories burned during exercise? We often see the English word MET on the screens of aerobic equipment in gyms. What does it mean and what is its function? Before calculating, you can first understand this unit: MET. MET is the abbreviation of Metabolic Equivalent, which means "metabolic equivalent" in Chinese. It represents the ratio of the metabolic rate during exercise to the metabolic rate at rest. Simply put, 1 MET is equivalent to the amount of oxygen consumed per minute by a person sitting quietly without any activity. For example, an activity of 5 METs means that oxygen consumption during exercise is five times that of resting state. Therefore, MET is a numerical value that indicates the intensity of exercise (the larger the stronger).

The following is a table of MET metabolic equivalents for common sports:

With the concept of MET (metabolic equivalent), you can more accurately calculate the calories consumed by exercise by applying the following formula:

Exercise calories burned = MET (calories burned kcal/kg/hr) x body weight (kg) x exercise time (hr)

For example, for an adult weighing 70 kg, doing aerobic dance for half an hour, the total calories consumed are: MET (7.0) x weight (70kg) x exercise time (0.5hr) = 245 calories. This is equivalent to the calories in an ice cream cone, a bowl of rice, or even less than half a fried chicken steak, so exercise and weight loss require accumulation. Don’t think you can indulge in eating after exercise. This often doesn’t show any results and may even make you gain more weight!

Fishing for 2 days and drying the nets for 3 days is a good way to lose weight

Many people take exercise very seriously at the beginning, but often give up after a short while. In fact, fighting alone is quite lonely and it is easy to lose motivation. Finding a partner to exercise with is also a good way. Exercising with companions is less boring and can also create a little pressure and encourage each other. It is best to choose a place close to your home or company to exercise. If the distance is too far, the chance of going will be reduced. You can put exercise on your calendar and treat it as an important thing, just like going to class or going to work, and you must go when the time comes. Every once in a while, you can slightly adjust the exercise content and intensity to add freshness. Do not exceed your physical capacity and exercise yourself to the point of over-fatigue or sports injuries. This will turn exercise into stress and make it difficult to maintain.

Those who can develop exercise into a lifestyle habit are those who can discover the benefits and fun of exercise. Therefore, think more about the benefits of exercise, such as weight loss, better complexion, better looking clothes, better sleep, normal health check-ups, looking younger, meeting new friends, etc. Reminding yourself of the benefits of exercise will make you more motivated to continue.

Improve weight loss efficiency safely and correctly

The purpose of exercise is to maintain health, but if you are not careful and hurt your body, or even cause lasting damage, the gain will outweigh the loss. To prevent sports injuries, the most important thing is to warm up before exercise, do some joint and muscle stretching exercises to increase flexibility, slowly increase body temperature and heart rate, and allow the body time to adapt to the more intense exercise intensity that follows.

After exercise, a few minutes of stretching can not only reduce lactic acid accumulation, so that the muscles will not be too sore the next day, but also stretch out the tight muscle masses, making the body lines look better and avoiding turning into carrot legs or King Kong Barbie. Furthermore, you should pay attention to your own condition during exercise. If you feel uncomfortable, you should immediately reduce the intensity and avoid doing exercise that exceeds your physical capacity. If there are special considerations for your physical condition, such as being overweight or having bad knee joints, you need to be selective in the exercise you do. You can choose yoga, swimming, or brisk walking in water to avoid adding further burden to the knee joints.