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Written by: Xu Yun, Photography: Wu Minhui
Doing sports is good for your health. Many people hope to lose weight through exercise, but they end up losing even more weight. Why is that? Is the training intensity not strong enough? Or may the chosen exercise not contribute to fat loss? Does more sweating lead to fat loss? What exercises should I do if I want to lose weight on my arms and stomach? Is it possible to achieve weight loss goals by cutting out snacks and choosing low-fat foods? Registered nutritionist Chen Yongjian analyzes and deconstructs it piece by piece.
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I started running and exercising, but why didn’t I lose weight?
There are many reasons why you can’t lose weight through exercise, the most important of which is calories. Calories are directly related to weight. If exercise expends calories but also consumes more calories through food, weight will decrease if consumption is less than absorption. Rise; secondly, it may be a matter of time. The effect of eating before and after training will be different. I suggest that it is better to consume after meals. On the contrary, it is harder to consume sugar and fat before eating after training.
Exercise burns calories and must be combined with diet to achieve your weight loss goals.
Does inadequate exercise affect weight?
The amount of exercise has a big impact on body weight. The more exercise, the more calories burned, so intermittent exercise training (HIIT) is most effective. Different forms of training have different consumption. For example, aerobic exercise can build muscle, and jogging reduces fat more effectively than brisk exercise. Sprinting is better. The longer the exercise time, the more calories are burned and the faster the weight loss effect. As for exercise time, it used to be said that if you do more than 20 minutes you will lose fat. Research later showed that exercise led to fat reduction early on and the effect was more effective after 20 minutes. That’s why we would recommend you to exercise for at least 20 minutes, better of course 30 or 40 minutes.
Which exercise is most effective for losing weight and losing weight?
Many people want to find the best exercise for fat loss. I think you can do any exercise. The most important thing is that you are interested. Persistent exercise is more effective for losing weight. If you do heat for three minutes, you will feel better after two to three weeks. If you’re not interested, stop if it’s too hard. So find a sport that interests you and set a few small goals that will give you more motivation to stick with it. I would suggest taking a break of five to ten minutes after meals, first walking in place for a bit, then jogging, then walking again. Set achievable goals based on the number of steps. This will be more challenging and motivating.
Sweating is not directly related to weight loss
Does exercise that makes you sweat burn more fat?
Sweating is not directly related to fat loss. You will sweat even if you walk slowly in the sun, but that doesn’t mean you’ll burn more calories. Fat loss depends mainly on whether you do aerobic exercise.
Is there local weight loss, such as fat loss exercises to reduce belly fat?
Fat and muscle are two different tissues and cannot be converted into one another. There is no local exercise for fat reduction. If you think that your right arm is fat and you only do right hand exercises hoping to lose fat, you may feel that your right hand is thinner afterward, but the truth is that your right hand has more muscle, which makes you feel thinner. Or if you want to lose weight by doing sit-ups, even though your stomach feels thinner, it’s actually just because you have more muscle, because cellulite is processed centrally and doesn’t attack locally. Fat loss, in turn, also depends on genetic factors. If your father or mother has a big belly, it will be more difficult to reduce belly fat.
It is better to serve fruit between meals.
I chose low-fat foods, why can’t I lose weight?
Many people mistakenly believe that low-fat diets can help them lose weight, but the more they eat, the more fat they gain. Low fat is only part of the calories. Sugar and protein can also contribute to calories. Some fruits themselves are low in fat or even fat-free. When you use fruits instead of meals, sugar contains a lot of calories and can easily form fat in the body. Freshly squeezed juices are high in sugar and low in fat, which also causes the body to absorb too many calories. Therefore, in addition to a low fat content, you should also pay attention to your sugar intake. It is best to arrange fruits between meals and after meals, which also has a fat loss effect.
Do I have to give up all snacks to have a chance of losing weight?
It all depends on the type of snack and when you eat. Eating fruit, low-fat milk, or low-fat cookies between meals boosts the body’s metabolism. On the contrary, eating after meals or before bed is not ideal. The most important thing is to finish eating. After all, it has to be consumed. As for the type of snacks, choose low-calorie foods. The calories are listed on the package. For example, the serving size of a package contains 20 grams and has 77 calories. This means you are consuming a pack containing 77 calories. Calories under 100 are taken into account. Of course, when it comes to healthy snacks, you also need to pay attention to saturated fat, trans fat, and colors, so read the nutrition label before choosing snacks.
Profile of a nutritionist
Chen Yongjian – UK Registered Nutritionist, UK Master of Nutritional Therapy, Bachelor of Food and Nutrition from Chinese University of Hong Kong, Diploma of Continuing Education in Traditional Chinese Medicine Nutrition.
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