Hello, I'm happy to answer this question for you, I'm Hin-Ting Lo, a Saipu Fitness Instructor.

First let's get one thing clear, I served in the military and during that time I ran at least 1 5k every day except Sunday, no running on Sunday, for 5 years, every day without special circumstances. The weight changed slightly in the first period and basically stayed the same in the second period.

Because the human body is a very intelligent machine, when an exercise is familiar to a person both in intensity and frequency, the exertion will be reduced to an incredible level.

So exercising with an intensity and movement pattern that you are familiar with over time will have less and less impact on your weight.

Then I recommend strength training and cardio together. Or factor in variable speed running.

Varying the intensity and pattern of exercise at intervals so that the body doesn't adapt is the only way to achieve sustained changes in body composition.

And that modifying factor can be: intensity, duration, movement patterns, the energy supply system of the exercise, and so on.

I hope this helps you.

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Running belongs to aerobic exercise, in the process of aerobic exercise, the human body will consume different degrees of sugar, lipids, protein (the body's three major energy-producing nutrients), if you want to utilize running to lose weight is feasible, but must pay attention to scientific methods, such as running for 40 minutes or so, scientific diet and so on. What I want to talk to you about here is the diet and monitoring after running.

I. The most important thing to replenish after exercise should be sugar substances. This generally refers to staple foods (rice, pasta and their products), which are designed to quickly help the body replenish glycogen (muscle glycogen, liver glycogen), in addition to preventing the harmful substances produced during the process of fat decomposition and energy production from causing harm to the body.

II. Quality protein intake. Human muscle after exercise more or less will have some damage, damage to the need for timely repair, so that you can let you have a better state in the next exercise, and protein is the repair of muscle tissue is the most important raw material, protein lack of muscle will be easy to flaccid.

Three. On top of the above 2 points add some B vitamins to promote the metabolism of sugars, proteins, and fats. the main source of B is coarse grains such as brown rice, sorghum, oats, buckwheat, etc.

iv. For weight testing, it is recommended that you do it every morning after your bowel movements. Since you are supposed to drink a lot of water after your run, your weight may not change much. We need to focus on body fat percentage and muscle mass in the body when we are looking at weight. If your body fat has gone down and your muscle mass has gone up, then congratulations, although your total body weight hasn't changed, your body will be getting tighter and tighter, which is also known as the kind of healthy body that looks thin in clothes and meaty out of clothes.

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As a person from 200 pounds to 150 pounds, say my experience and opinion. As the saying goes, in order to lose weight, you have to keep your mouth shut and take a step forward, say first here to keep your mouth shut is not a refusal or simply do not eat, I think it is more important to ensure that during the weight loss period to ensure a balanced diet and nutrition. First of all.Three meals a day are essentialI also try to maintain a regular meal schedule. For breakfast I usually choose a bowl of grain porridge with an egg, or milk, whole wheat bread, soy milk with vegetable pancakes these.Try to eat less grease, less salt and less sugarThe first thing you need to do is to make sure that you have a good start to the day while ensuring your nutrition. Chinese food can be eaten normally, during the period as little as possible to eat greasy meat, eat more vegetables, and then the main food control in eight minutes full. Dinner should also be eaten, the style can refer to the breakfast. I think that if you do not eat dinner, first of all, your body is not good, and secondly, a long night, whether or not you run at night and other sports, you will feel hungry, so it is not easy to adhere to, in case you can not control their own mouths, to have a late-night snacks, in that case it is more than worth it. Here by the way, generally my meal time, because that is still in school, so the time is relatively controllable. Breakfast around 7:00, Chinese food around 12:00, dinner around 6:00. I recommend jogging, when you really get into the habit of it, you will enjoy the feeling of relaxing your mind in running.Always warm up, warm up, warm up before you run!! It's important to say it three times!At the same time it is important to add some appropriatestrength training, which is also very necessary in my opinion. If conditions allow, try my exercise schedule-Monday morning 5:30-6:30am, Tuesday night 8pm-9pm, Wednesday rest day, Thursday morning 5:30-6:30am, Friday night 8pm-9pm, and so on with two days of morning and evening running and one day of rest repeating. In the exercise at the same time to give their bodies enough time to rest. Of course, this time is set according to my own conditions, generalWash up and eat breakfast after exercising for half an hour in the morning, and at least one hour after dinner in the evening.Otherwise your body will be uncomfortable as well!

Of course, all efforts can not be separated from the persistence of the weight loss of 50 pounds I spent about a year, the beginning also took a lot of detours, but also less food, no food, but the consequences of this is to make you more unhealthy, but also not easy to adhere to. When you make adherence a habit, your body's metabolic function will gradually help you lose weight, so that a good state of life will help you maintain your figure. So, stick to it and try to meet a better you.

The above answers are purely from personal experience, if you are interested, please feel free to consult with me privately, and I know what I'm talking about!

I am by running to lose weight, there are a few points of experience I do not know if it is suitable for you, first, do not diet, but less salt, less oil, less sugar, do not eat cookies bread nuts. Second, dinner should eat hot, porridge is the best, not eat at night will be slow metabolism is not conducive to weight loss. Third, after seven o'clock in the evening running, time in 40 minutes, jogging do not interrupt, it is best to run on a treadmill, speed control in seven kilometers or nine kilometers per hour, according to the individual body to adjust the speed, running time should not be too long or too short. Fourth, drink six cups of water every day, ordinary water cup to drink is good. Fifth, do not stay up late, go to bed at 10:30 pm. Running is a self-discipline process, expensive to adhere to, and do not diet running will be more healthy, but thin slow, I was a year to lose more than 20 pounds, the skin is very good, did not put on weight back. If the weight of the standard does not need to lose weight, I hope to help you!

Finally, with regard to the subject's statement that "weight has only increased over the past two decades", if one is significantly overweight or even obese, then it is recommended to consult an endocrinologist to investigate whether metabolic disease is a factor.

Ying food nutrition said focus: two days running at least five kilometers, adhere to two months, the total running volume can reach about 150 kilometers, or a very obvious running volume. But dinner is not eaten, not enough energy, not enough protein, can not increase muscle, it will look flabby, lose is not fat.Running is an aerobic exercise!

Aerobic exercise is a kind of persistent rhythmic exercise involving large muscle groups of the body, the source of energy in the exercise is mainly supplied by aerobic metabolism, which is an important method to improve the body's cardiorespiratory endurance, and an important means to reduce the accumulation of fat in the body. Running is a kind of aerobic exercise, which can be favorable to the burning of fat and help to lose weight!Anaerobic exercise is indispensable!

Anaerobic exercise is unique in its ability to more effectively promote muscle health, the body's largest organ for sugar storage, fat and sugar breakdown. Muscles can more effectively increase and improve their strength and function when they are subjected to greater physical loads and supplied with energy primarily by anaerobic routes, contributing to the prevention or mitigation of age-related muscle decay.

That's why it's important to add anaerobic exercise along with aerobic running to build muscles better and the meat won't get loose.Skipping dinner is not advisable!

By not eating dinner, there is one less meal of energy intake, as well as the amount of protein intake is also insufficient, then muscle production lacks the raw materials for proper metabolism.

So it must be a combination of aerobic and anaerobic, coupled with adequate and balanced nutrition, can really achieve the effect of weight loss, that is, wearing clothes thin, undressing the state of meat.

How are you?

There is no change in running weight, and the reasons for analyzing this may be the following.

1, not enough running intensity

It is recommended that each run lasts for 40 minutes or more for better weight loss.

2, Dietary control

Weight loss is something that requires exercise plus diet to be successful. I don't know how you are controlling your diet during this half of the month. Diet plays a more important role in weight loss than exercise. So please check your daily diet.

3. Keep it up.

They say that weight loss is measured in months and fitness is measured in years. You've only been running consistently for half a month, so of course your weight hasn't changed much. Continue to adhere to a period of time to see it. If the weight loss is still no effect come back to ask questions

Good luck with your weight loss, cheers!

More weight loss related content

Welcome to the headline: DALE FITNESS

Ascetic Fitness, for your confusion

Why running and no weight loss?

Running to lose weight there are many people who are particularly inefficient, unable to achieve the purpose of weight loss, to lose weight by running the following points must be avoided.

Running Methods to Avoid

1: Only run for 20 minutes at a time

Fat is as a reserve energy on the field, fat energy consumption is direct energy glycogen consumption for a period of time before the consumption of fat will become considerable, if just on the run for 20 minutes simply can not get to the time period of efficient fat burning. That is why it is recommended that you exercise for about 40 minutes at a time.

2: Consuming too many drinks

Usually within ten kilometers of running basically do not need to supplement any specific energy drink, if you run for half an hour and drink a bottle of Coke, or even better not to run, running as much as possible not to consume excessive sugar, which will make the effect of the exercise more enhanced.

Long-distance running fitness exercise is usually a lot of sweat, electrolytes will be lost with the sweat but mainly sodium, potassium and other ions of the loss, so eat a banana after fitness is good.

3: Excessive speed

Running fast on the treadmill run very fast but in fact their own sustained exercise time will not be very long, this type of exercise is not only can not digest too much fat, on the contrary, it will make their joints easy to be injured, if the speed is really fast, the body for anaerobic supply, that will greatly reduce the efficiency of the medium intensity, the time is longer to lose weight is the king of the road, and even most of the time is to give up the intensity of the pursuit of time.

4: Fitness Sequence Issues

If you really want to improve their fat-burning efficiency, you can choose to carry out aerobic exercise after anaerobic exercise, the main essence of which is the previously mentioned, through the strength training to consume most of the sugar after running training time, the body will be faster to approach the efficient fat-burning state, in order to faster approach this state many people will take fasting, but strength foot training is easier to protect the safety of their bodies in the The premise of exercise under the protection of their own body safety to achieve the goal of weight loss.

Summary:

Time is what the weight loss crowd must pay attention to, moderate diet is not bad, ten kilometers or less running does not need additional energy drinks, thanks for browsing, continuous fitness dry goods, welcome to pay attention!

Don't get frustrated, it's just that the methods aren't good enough, but being able to act is a good start.

First of all, running 3-4 times a week, for weight loss, the amount of exercise can also be increased appropriately. Because the calories burned in 5km is about 200 calories.You burned about 6000 calories in the two months of exercise you ran, what is this concept? It can help you lose 0.78kg of fat, almost 1.5 pounds.

Looks a bit disappointing, two months of running and that's all the weight loss?

Yes, weight loss is a constant battle, not just a handful of times. If you are not feeling unwell, it is advisable to increase your running to 5-6 times a week.

And again, when it comes to diet, just because you don't eat every night doesn't mean you're taking in less for the day. To show you two calorie charts.

You may have gained the weight back by eating slightly more inappropriate foods during the day.

So the diet needs to be:

1. A sensible diet with the right ratio of carbohydrates, proteins and fats, usually 5:3:2.
2. Clean eating, choosing fewer and better oils (e.g. olive oil), good fats (e.g. nuts, fruits), good quality proteins (eggs, beef, chicken breasts, fish); less salt; eliminating beverages (milk teas, colas, etc.), candy snacks, etc.
   
3. The diet should have the right number of calories, and when rationed in the right proportions, the total number of calories should be no less than your basal metabolism.

Outside of diet is sleep, it's important to go to bed early and get up early and get enough sleep, sleep regulates your hormones which are the most important factor in weight control besides calories.

The hardest thing about losing weight is sticking to it, and you've been doing it for two months now, so I think you're doing pretty well, you just need to be "smarter" about how you execute your fat loss program, come on!

First of all, correct the mistake in your running, do not skip meals, this may not achieve the purpose of weight loss, there is a possibility that the later will make the weight gain, there is nothing wrong with insisting on running, then we will talk about the specifics of why the skin looks loose and not much weight reduction.

Running can exercise to your cardiorespiratory function, and adhere to running will help fat loss, but the body has a set of special magical system, you may have the effect of running in the early part of the run, but later when the body adapts to the intensity of your current run, the consumption of body fat will gradually decrease, and has been running more or less on the knees will be damaged, so it is recommended to change the appropriate training methods, may be able to help your fat loss! So it is recommended to change the training method appropriately, maybe it will help you to lose fat.

In there is not recommended light exercise without eating, because you do not eat the body can not get nutrients, the body can not get nutrients he will be from your own consumption of energy, and so you later a little bit of a meal, the body will store more energy to wait for the next time to consume, of course, more stored energy, the weight will be increased, because in itself, our purpose is to reduce fat, who also do not want to see an increase in their own body weight in the period of fat loss. That's why it's important to plan your diet wisely.

I hope my answer is helpful to you!