Can't lose weight even after going to the gym every day?

In recent years, as more and more people work out, many people have joined the gym and rushed to check in immediately after get off work. Except for a few thin people to build muscle, most of them go to fitness for the purpose of reducing fat. Many people have indeed persisted for a long time, but they have not lost weight. What is the reason?

　Inadequate diet control

Some of my friends go to the gym just to feel at ease, and diet control is not in place. To know that "three points of training, seven points of eating", whether to reduce fat or gain muscle, diet is more important. First of all, control the intake of refined snacks, cakes, sweet drinks and other foods that contain a lot of oil, salt and sugar. They are not only high in energy, but also in the process of processing, such as frying and pickling, they will produce toxic and harmful substances, as well as nutrients. Be damaged to varying degrees; then, the three meals should be adjusted appropriately, and the food should be reduced proportionally under the premise of ensuring the diversity of food. Use coarse grains to replace part of the polished rice and noodles as the staple food, eat more fresh vegetables and fruits, drink more boiled water, and increase the amount of high-quality protein. Intake.

I would like to summarize what foods are recommended to eat during the fat loss period, what should be paid attention to, and what foods to avoid as much as possible:

1. Promote eating unprocessed natural foods

Such as whole grains (the staple food is mostly coarse grains instead of polished rice and noodles), vegetables, fruits (not including juice, dried fruits, fried vegetables, pickles and other processed fruits and vegetables), soybeans and their products (tofu, dried tofu, soy milk, etc., excluding soybeans) Soaked, fried bean curd and various processed soy snacks), milk and dairy products (recommended sugar-free low-fat milk, yogurt choose the original flavor), fish, boiled water.

　 2. Some meat, eggs and milk need to pay attention to the way of eating

Unprocessed livestock and poultry meat (eat lean meat, avoid frying in cooking methods), eggs (boiled in water, avoid frying), whole milk (whole-fat fresh milk, full-fat sweet milk powder and various flavors) Try to drink less yogurt during the fat reduction period), potatoes (sweet potatoes, potatoes, etc., can replace some staple foods, pay attention to the amount when making vegetables), nuts, vegetable oils, fruit juices (freshly squeezed fruit juices should also be consumed less to avoid excessive sugar intake And the loss of nutrients such as dietary fiber), and various sauces for reduced-fat salads are also easily overlooked.

　　 3. Try to avoid all kinds of processed foods containing oil, salt, sugar and trans fat

Such as desserts, sugary drinks, potato chips, ham, burgers, instant noodles, ice cream and so on.

　 The neglected "diet compensation"

Some friends have found a personal trainer and made a detailed training plan, daily strength training + aerobic training, various forms, the time is also 1-1.5 hours, the combination of medium intensity and high intensity, warm-up and stretching are not neglected, it can be said Very professional, and the diet seems very scientific, so the failure to lose weight may be due to hidden reasons that are easily overlooked-dietary compensation and reduced physical activity!

In other words, they feel that they are working hard and self-disciplined, so they often compensate themselves, eat some snacks from time to time besides the three meals, and then comfort themselves that they practiced hard today, and it’s okay to eat a little...and, because of Regular exercise in the gym subconsciously omits many other physical activities, thereby reducing daily energy consumption. For example, to save time by driving to exercise, you can also choose to drive or rub a car where you can walk, or to climb stairs. I took the elevator and did less housework after I got home. I thought that I had already exercised anyway, so I spent the night on the sofa... These will greatly reduce the weight loss effect!

　 fat loss ≠ weight loss

　 Fat volume is more than three times that of muscle

Another situation is that the intensity and time of exercise are reasonable, and the diet is also paid attention to, but there is no change in weight, but I seem to feel a little thinner and look better. This is because fat loss ≠ weight loss. After exercise, muscles have increased, fat has also decreased, and more of visceral fat, which is not so obvious on the outside, which is a very good change for the body. After all, visceral fat It is the culprit of many serious chronic diseases. Muscle is much denser than fat. Compared with the two of the same weight, the fat volume is more than three times that of muscle. Therefore, although the weight has not been reduced much, the body has become firmer and the physical fitness has improved. This is an effective reduction. fat.

Therefore, when you go to the gym every day, you must exercise on the spot, and your diet must be reasonably controlled. Only by sticking to it for a long time can you lose fat healthily and effectively. Everyone's own conditions are different, and the speed of fat loss and muscle gain cannot be the same. Don't compare with others, and gradually find out the best training method that suits you. The purpose of exercise is not only to reduce fat and increase muscle, but more importantly, it can improve cardiopulmonary function, increase basic metabolism, and protect bones and joints. Exercise is also beneficial to cardiovascular and cerebrovascular diseases. It can reduce the risk of many tumors, improve immunity, and so on.

　 It’s not that the more vigorous exercise, the more fat you burn

We have all heard the conclusion that “you will only consume fat for more than 30 minutes of exercise”. In fact, all exercises are mixed energy supply, and carbohydrates are the first choice for energy supply of various sports. It comes from blood sugar, liver, and muscle Glycogen reserves. However, the longer the exercise duration, the higher the proportion of energy consumed by fat, because as the consumption of liver glycogen and muscle glycogen increases, fat will help as the body's energy reserve. Therefore, we It can be said, "What kind of exercise is the easiest to use fat for energy?-Long-term moderate-intensity aerobic exercise for more than 30 minutes."

In addition to exercise time, there is another factor that affects the energy supply system, which is exercise intensity. If the exercise intensity is too high, the body will give priority to the use of glycogen. For example, in some ball games, the time exceeds 30 minutes, but the sports on the court are all sprints and the exercise is intense, so glycogen is the main energy supply; if Cycling with the intensity of the Tour de France, even if it is aerobic exercise, it is not fat that is used for energy, so it is not that the more intense the exercise, the more fat you burn.

People who need to lose fat are best able to exercise every day, preferably for 1-1.5 hours each time, at least two strength training a week, moderate-intensity aerobic exercise can be done every day (such as brisk walking, jogging, swimming , Aerobics, yoga, cycling, etc.), strength training at least one day apart, exercise the whole body muscles in divided doses.