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"Control your mouth and move your legs"
When it comes to weight loss, the first thing that comes to mind is probably dieting "eat grass" and going to the gym to apply for a card. "Control your mouth and move your legs" is an important part of weight loss, but fitness and weight loss friends will encounter various problems. Can lose weight by taking 10,000 steps a day? Can I eat whatever I want every day when I go to the gym? Why do I go to the gym every day but I don’t lose weight? ...
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Can you lose weight by walking 10,000 steps a day? Is there any basis for 10,000 steps?
There are more and more mobile phones and various wearable devices nowadays. I believe everyone will see who has taken another 10,000 steps today in the sports sharing of social software.
pedometer can increase our understanding of our own exercise situation, and in the national fitness trend In the meantime, "10,000 steps a day" has also become the goal of many people. How did this goal come about and what is the basis?
Knowledge link
According to the American Society of Sports Medicine (ACSM) and
Recommended by the American Society of Cardiology (AHA)
5 per day 000 steps is a meditation lifestyle, while
8 000~10 000 steps is a relatively active lifestyle.
Some researchers have asked people who are usually in meditation lifestyle to increase the number of steps per day to 10 About 000 steps, without any control over diet, increasing the number of steps per day can prevent weight gain and can reduce blood pressure ( diastolic pressure can drop on average 3.8mmHg), but there is no big improvement for fasting blood sugar and blood lipid . There are many ways to exercise in
, why choose to walk? This is because The intensity and requirements for exercise ability of walking are more suitable for most people. When you don’t have much exercise experience or have a large weight base, it is a good choice to start exercising from walking.
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Health knowledge "key points"
If you want to really lose weight, or improve diabetes , coronary heart disease , 10 days 000 steps is not enough. can engage in exercises that suit you based on 10,000 steps a day and cooperate with your diet.
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to what extent can you exercise to lose weight?
More than one study shows that is not able to lose weight in the ordinary exercise intensity, just practicing without controlling eating. The researchers asked obese people to exercise aerobic exercise for about 3 hours a week, but did not control their diet. After 4 to 6 months of persistence, the participants basically did not have obvious weight changes.
If you only aim to lose weight, you will need to really lose weight without controlling your diet at all. studies have shown that if you exercise for 15 minutes a week, you will consume an average of 160 to 280kcal per day, and the weight loss will be only about 2kg after several months. If you want to have obvious weight loss effects, you need to consume 500kcal (female) or 700kcal (male) every day, so that you can lose 5% to 7% of your weight in about 3 months.
So what is the concept of 500kcal and 700kcal in motion consumption? Running for 1 hour at 10 (6km/h) on the treadmill can consume 500kcal for people weighing 50kg and 700kcal for people weighing 70kg. Next time I go to the gym, if my physical condition allows, I can try it. This speed is still quite tiring. Persisting in this intensity of exercise for 1 hour a day may be difficult for most people, and it will also cause greater damage to joints. So just relying on exercise to lose weight is not the best solution.
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Can you eat whatever you want when you go to the gym every day?
The answer depends on what went to the gym and how long did you practice and practice .
If you want to lose weight by not controlling your diet, you need a very large amount of exercise. If you only walk on the treadmill for half an hour every day, you must not eat casually.
More than one study showed that in the general exercise intensity, just practicing without controlling eating can’t lose weight. Researchers asked obese people to do aerobic exercise for about 3 hours a week without controlling their diet. After persisting for 4 to 6 months, the person who lost the most weight was reduced by 0.7kg.
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Why can't you lose weight every day?
Some researchers have compiled 15 clinical trials of weight loss with aerobic exercise, and found that there are two main reasons for unsuccessful weight loss: Exercise time or intensity insufficient , dietary compensation is too much .
What is dietary compensation?
If you go to the gym today, you consume 300kcal for half an hour, but on the way home, I feel that I work hard today and need to supplement some nutrition. I ate a 400kcal pancake. The heat consumed by exercise is caused by exercise. The amount is compensated by the pancake. In addition to exercise, the calorie consumption related to physical activities also includes non-exercise heat consumption, that is, the calories consumed in our daily activities, such as climbing stairs, doing housework, etc. This part of the calorie consumption varies greatly, with a maximum difference of 300~500kcal. After going to the gym to exercise, we often involuntarily reduce non-exercise heat consumption. For example, if we choose to drive or take the elevator, we feel that we have exercised anyway, and we will collapse on the sofa, so the reduced non-exercise heat consumption will also offset the exercise heat consumption.
changes in calorie balance after increasing exercise
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talked for a long time and it was not good to lose weight without dieting, so why do you need to exercise? This idea makes sense, but weight loss does not just mean "dropping the scale", but more importantly, it is to reduce the risk of obesity-related diseases, and also to look more body-building. These two points cannot be achieved by dieting alone.
Many people have not changed significantly after exercising, although their weight has not changed significantly, their mental state has been improved, their sleep has improved, and their bodies are full of vitality. These are things that cannot be measured by the weight "scale".
There is also a situation where the weight remains unchanged after exercise, that is, although the weight has not changed, the storage fat that is really unfavorable to health has been reduced. Therefore, it is necessary to combine the trend of body fat and weight changes to judge whether the fat has decreased.
Some researchers compared three groups of people: the first group only dieting to lose weight, the second group only rely on exercise to lose weight, and the third group strengthens exercise but does not lose weight. As a result, compared with the second group, those who exercised and lose weight not only lost more fat, but also improved their cardiopulmonary function. Even for people whose weight has not changed significantly, visceral fat has decreased after exercise.
Exercise weight loss people can lose more fat around their internal organs, which are the culprits of many chronic diseases. Therefore, losing weight cannot be achieved by exercise alone, and the benefit of exercise is not only in losing weight.
Content source:
People's Health Publishing House Published "Nutrition Books for Eating While Slimming"
Author: Zheng Xixi
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