Let’s first look at a consultant’s question, “I’ve been exercising and losing weight since a month ago. Every time I run in the gym and do aerobics for more than 1 hour, I can keep going 4 or 5 times a week. It’s small, but the strange thing is that after one month, my weight hasn’t dropped, it seems that there is no weight loss effect. What’s going on?”

　　In the early days of exercise weight loss, the weight did not decrease (sometimes weight The problem of not even falling but rising is universal. There are three common reasons for analysis:

　　First, exercise reduces body fat and muscles, so weight does not decrease. Exercise consumes energy to promote the oxidative decomposition of stored fat in the body, resulting in reduced fat. But at the same time, frequent muscle contraction and exertion during exercise will stimulate muscle fiber thickening and increase muscle mass. In the body, the water content of muscle tissue is much higher than that of fat tissue, so muscle is "heavier" than fat (strictly speaking, under the premise of the same volume). In other words, as long as the muscle is "less" increased, it will offset the weight loss caused by the "more" fat loss. Eventually, the weight loss at the beginning of exercise is not obvious.

　　 Fat consumption is directly related to the amount of exercise. No matter what kind of exercise or form, as long as the amount of exercise is large (enough energy consumption), it can promote the body''s fat oxidation and decomposition. The increase in muscle has a direct relationship with the form of exercise. In general, the more vigorous exercise (such as weight lifting, dumbbells, equipment, etc.), the greater the stimulating effect on muscle growth, because the formation of muscles follows the principle of "use for life, not for use". In addition, the increase in muscle is the most obvious in the early days of exercise, especially for people who have never exercised before, but who are just beginning to exercise now, the increase in muscle is the most obvious. If you continue to exercise, that is, long-term exercise, the muscles will not continue to increase. Therefore, the best way to solve the problem of not losing weight at the beginning of exercise is to build confidence and continue to exercise until the weight gain of muscles cannot offset the weight loss of fat, and the weight will naturally decrease. At the same time, we must pay attention to choose the appropriate form of exercise to avoid excessive stimulation of muscle gain.

　　 Of course, it must be stated that in any case, muscle gain is beneficial to health. In other words, fat loss, muscle gain, and weight loss have not decreased, but the health benefits are still great, at least not less than ordinary weight loss (weight loss). Leaving aside health, fat loss and muscle increase, although the body weight has not decreased, but the "volume" of the body has decreased, so people will appear to be "thin" and more spiritual.

　　Secondly, exercise does not control the diet at the same time, exercise consumes energy, and diet supplements energy. The balance between the two will not lose weight. At the beginning of exercise, an obvious reaction of the body is that the appetite is wide open and I feel very hungry after exercise. If you do not pay attention to controlling your diet, you will eat a big meal after exercise. So much energy intake will offset the energy consumed during exercise. For example, one hour of medium-speed running consumes roughly 350 kilocalories of energy, and eating 1 bun (100 grams of flour) or 1 small fritter (50 grams) can replenish this energy.

　　 Therefore, to achieve the effect of weight loss (weight loss), you must control your diet while exercising, and go both ways. Fortunately, the phenomenon of exercise widening appetite only occurs in the early stages of exercise. With the development of exercise habits, that is, long-term exercise, the problem of increased appetite no longer appears. In fact, for professional athletes who insist on training for a long time, the problem often encountered is not overeating, but anorexia. Therefore, in the early days of exercise, it is necessary to build confidence in controlling diet, and persistence is victory.

　　 Third, the amount of exercise is not enough, the energy consumption is too little, the body''s fat is oxidized and decomposed less, and the body weight is not reduced. People often use exercise time to measure the amount of exercise, and think that exercise for 1 or 2 hours is a lot of exercise. But the amount of exercise also has a great relationship with the intensity of exercise. When the exercise intensity is very low, such as slow walking, slow swimming, yoga, tai chi and other slow and gentle items, energy consumption is very small, and body fat is oxidized and decomposed very little, so it cannot reduce weight. Therefore, when choosing sports for the purpose of weight loss, you should use items with greater exercise intensity and exercise volume, such as running, climbing, climbing stairs, aerobics, ball games, etc.