Why Don’t I Lose Weight When I Exercise Regularly?
Lose weight? Eat less and move more. But we see some people get fatter the more they exercise. They don’t see any weight loss results for themselves. Exercise is good for your health, but if you don’t exercise properly and your diet won’t be controlled, it may hinder your weight loss journey.
In this article today, I share with you some of the reasons why exercise may be causing you to gain weight.
Why Are People Who Love to Exercise, Not Thin?
Most people who love to exercise are in good shape, but some find they are obese and can’t lose their stomachs even though they work out hard. This may be related to irrational diet and improper exercise.
→ Compensate your heart after exercise and take in too many calories
It has to be said that if you want to lose weight, a calorie deficit is the foundation. If you can eat less and move more, you are bound to lose weight. The problem is: that when many people move more, they eat more, and when they eat less, they don’t move more.
Exercise may stimulate the appetite, giving you a big appetite and causing overeating. Aerobic training, in particular, can easily stimulate the appetite, and high-intensity exercise is a little better. For people who do not enjoy exercise and force themselves to exercise, it is easy to trigger a compensatory psychology after exercise, making you eat more overeating.
Suggestions can be reasonable arrangements for meals, reduce outside food, after exercise, try to eat the original food. We suggest that first let yourself like exercise, and then think to lose weight through exercise, so as not to trigger compensatory psychology.
→ After exercising, eat unhealthy junk food to replenish energy
There are a lot of people who supplement with snacks and light meals before, during or after a workout and, by accident, go overboard with calories. Many nutrition bars, snacks and drinks are designed for athletes and fitness enthusiasts who want to refuel after a workout. However, these products have more calories, more sugar than you think, and some are calorie bombs.
A 20-ounce bottle of Gatorade has 140 calories and 34 grams of added sugar, while the average nutritional energy bar adds about 250 calories and 20 grams of added sugar. After a workout, we recommend sugar-free yogurt, low-sugar berries, eggs, meat, sugar-free drinks, and more.
→ Aerobics Only, No Strength Training
It is true that calisthenics can help you lose weight, but adding some weight training or high intensity training (HIT) can help more with fat loss and metabolism. Strength training can help build muscle, which burns calories more efficiently than fat and can even increase your metabolism by 5-10%.
Weight lifting and resistance training are not only more effective at burning calories, but also benefit a toned body. It also helps build strength and endurance, which helps you perform better during aerobic exercise and promotes a healthy heart, bones and mental health.
→ Working out too late interferes with sleep
Many people know the importance of a healthy diet and regular exercise for weight loss, but often overlook another factor – sleep! Excessive exercise can affect the quality of your sleep, with too high adrenaline levels, which raise your body temperature and can keep you in a constant state of arousal, making it difficult to calm down.
Exercise also raises blood sugar levels for a short period, leaving electrolytes drained and causing you to sleep poorly, which is our main reason. Getting an adequate 7 to 9 hours of sleep each night is critical for both metabolism and appetite.
Some studies have found that not getting enough sleep also affects our appetite, leading to a big increase in appetite. Disturbed sleep patterns lead to increased energy intake, making people crave high-fat and high-carb foods. Don’t get up early to work when you don’t get enough sleep; lack of sleep also hinders muscle repair and can easily lead to muscle damage conditions.
→ You have other health problems
Many people love to exercise and have large stomachs, mainly due to insulin resistance, which causes problems. If you can control the carbohydrates (staples and fruits, sugar), your stomach will be easier to lose weight. Some girls have thyroid-related disorders that can lead to low metabolism and weight gain. If you are taking thyroid medication, it can lead to weight gain.
Conclusion
Exercise can lead to weight loss, provided that:
1, After exercise, do not eat more
2, After exercise, sleep well
3, After exercise, consume enough nutrients to maintain metabolic health.
The effect of exercise is not obvious, if you exercise to be thin, the probability is that you will not be able to do it for a long time, and it will even trigger the psychology of compensation. If you genuinely like exercise, it can help you, so let yourself like exercise first.
If you want to effectively lose weight and maintain a good figure, the key is to always maintain a reasonable diet, choose the right workout for you, make gradual progress, and be sure to eat enough nutrition.