What causes you to sweat profusely but not lose weight?

　　You may have started running months ago to lose weight, but you've been disappointed with the results every time you step on the scale. Have you ever thought about what is the reason why you can't lose weight no matter how much you do?

　　Here are five taboos for running to lose weight. Runners who want to lose weight and become slimmer should pay attention!

　　Taboo 1. Gobble a big meal after running

　　After a run, you'll burn a lot of calories, which can cause hunger pangs, but it's important to eat smart.

　　Not only will eating junk food cause you to take in more calories than before, but you'll soon be hungry again. While a post-run snack is essential, it must be protein- and carbohydrate-rich and contain no more than 150 calories.

　　If you eat only after running, remember to allocate the nutrients in your meals appropriately and don’t wolf down your food to reward your efforts. If you are completely hungry after every run, that means you should eat some food before running.

　　Taboo 2. The amount of exercise cannot meet the needs

　　If you can't see results no matter how much you run, then take a look at your schedule. One 45-minute run or two 20-minute runs per week will not burn enough calories to help you lose weight. To lose 1 pound per week, you need to burn 500 calories per day through a combination of diet and exercise.

　　If weight loss is your goal, then you'll want to run 3-4 times per week, combined with other calorie-burning aerobic exercise and/or metabolism-boosting strength training, intermittently.

　　Taboo 3. Consumption is less than expected

　　After your run, you are sweating profusely and believe you have burned 500 calories. But is this true? In fact, a 150-pound female , running at a pace of 10 minutes per mile for 45 minutes will burn 495 calories.

　　If you don't run long enough or fast enough, you're not burning as many calories as you think. You'd better choose to use heart rate Track your training with a monitor or one of those useful running apps to make sure you're burning enough calories.

　　Taboo 4. Doing the same exercise over and over again

　　If you find a good 3-mile practice venue on your doorstep, it might help you develop a running habit. But the problem is, if you keep doing the same running routine over and over again, after a few weeks, your muscles will adapt. This is one reason weight loss plateaus.

　　In order to avoid this problem, you can perform mixed running training: including alternating interval running, mountain running, long-distance running and short-distance running; running on different surfaces; changing new venues frequently to keep the muscles fresh to the environment; continuous strengthening training.

　　The above 4 training techniques can constantly give you new challenges. However, remember, don’t let running be your only exercise Way. Other forms of aerobic exercise and strength training can also help your muscles burn more calories and speed up your metabolism.

　　Taboo 5. Just looking at the number on the scale and worrying

　　Running is one of the best ways to lose weight because it helps reduce fat and promote muscle growth. Muscle tissue is denser than fat tissue, so it requires less space. This means that while you may not lose weight (and may even gain a little), other aspects, such as the size of your waist, bust, or the shape of your butt, may change.

　　The number on the scale isn't the best way to monitor your weight loss efforts. Maybe the pointer has not deflected, but you can already fit into a pair of jeans that is a smaller size.

　　Extended reading: Things to note about exercise and diet

　　1. Keep an empty stomach appropriately.

　　Whether you should eat or drink something before exercising depends largely on what kind of exercise you're going to do next. Sometimes we don’t have time or appetite to eat. This is not advisable most of the time because you will lose energy supply during exercise. However, if your training time is not very long and the amount of exercise is not very large, then it is completely okay to occasionally exercise on an empty stomach. The only thing you need to ensure is that you will not become dehydrated or have low blood sugar. In most cases, exercising on an empty stomach will make you feel fatigued more easily, so it's crucial to keep track of this.

　　2. Try to eat as simple as possible.

　　You should try to eat as simple as possible before and after exercise, just some home-cooked food. Avoid foods that are high in fat and sugar. Some basic carbohydrates can provide you with enough energy without putting too much burden on your stomach.

　　3. Be particular about meal times.

　　To get the most out of your food during your run, meal timing is critical. It is most advisable to eat 1-2 hours before running. This can prevent energy from being consumed early, and can also avoid stomachache or stomachache due to just eating. In addition, depending on the type of food you have, you can adjust your meal time appropriately. The basic principle is that the more high-calorie food, the meal time should be relatively earlier.

　　4. Keep your body adequately hydrated.

　　Hydration is very important during running. It helps regulate your body temperature and removes unwanted waste from your body, so it's important to keep your body hydrated. Before you start running, you can drink water appropriately, but carbonated drinks are not advisable in most cases. However, you can also replenish water properly after the exercise starts.

　　5. Pay attention to a balanced diet.

　　The purpose of many people's exercise is to lose weight. In this case, it is very important to pay attention to a balanced diet. If you take in too many calories, it will be difficult for your training to achieve the effect of losing weight; but if you take in too few calories, it may cause discomfort to your body, and in severe cases, it may even damage your body. healthy . Therefore, when exercising, you can make a training schedule in advance and make a balanced diet arrangement based on training content, training time, and body response.