I haven't lost a pound in two months of running.

Because running is an aerobic exercise, and aerobic exercise mainly burns fat, for people who need to lose weight, running can achieve significant weight loss results. Moreover, if people want to lose weight by running, they need to stick to it for a long time. If they run for a short time, they will not be able to achieve a good weight loss effect. However, some people find that they have not lost any weight after running for two months. What's going on?

Running is one of the best exercises for weight loss. Sticking to running is not only beneficial for weight loss and body shaping, but also good for the body. But why do many people insist on running every day, but still don’t lose weight after sweating profusely? You may have fallen into the misunderstanding of running to lose weight.

1. What did you eat after running?

Burning a lot of calories can make you feel hungry, but be careful about how you deal with this feeling. Choosing junk food to satisfy hunger pangs is totally putting the cart before the horse, and it won't be long before you feel hunger cues again. When eating after running, make sure the food is nutritious and the calories should not exceed 150 calories.

If you exercise before a regular meal, you can eat something after running. Therefore, it is recommended that if you want to eat, it is best to do so before exercise. Whole wheat bread and skim milk are good choices.

2. Running is too monotonous

The human body is a smart self-regulating system. Simply running will allow your body to slowly adapt to the rhythm of exercise. It will adjust to use the least energy to support you in completing fixed-rhythm running training. This kind of "saving" is not conducive to your weight loss.

Many runners will encounter a weight loss plateau, and this is one of the fundamental reasons. You should consider making some changes, adding something to your training plan that was not there before, allowing your body to change or even adapt, and allowing your body to challenge the new exercise rhythm and intensity.

If you always run at a steady pace, try doing interval running once a week. It means running a short distance at a faster speed, then stopping to rest for a while, and then continuing to run several sets in the same way after your physical strength has recovered. Generally, an interval running training session does not exceed 5 minutes or 1.5 kilometers, and can be adjusted appropriately according to physical condition.

The training method of interval running will put the body in a certain state of oxygen overdraft, which can improve the body's anaerobic capacity. At the same time it has a good fat burning effect.

If you have never tried anaerobic exercise, you can add some strength resistance training to your training. Strength training will help you burn more calories, and muscle recovery after training also requires calories, which will bring you additional benefits. Try other sports such as swimming, mountain climbing, cycling, aerobics, etc. These sports will not only help you burn calories more effectively, but also make your exercise less monotonous and boring.

3. Not Consuming Enough Calories

After you run, you think you have burned at least 500 calories, but please look at the following reference number. A 68 kg girl consumes a total of 495 calories after 45 minutes of jogging. If you don't run longer or faster than this number, then the calories you burn each time you run do not meet the standard. The best way is to check your exercise status at any time, and you can track it with a mobile phone APP.

4. Running too fast

The purpose of running to lose weight is to reduce body fat and accelerate fat burning, and fat burning can only be done in an aerobic way, so it must be jogging. If you run intensely and quickly, not only will you fail to burn fat, but it will accelerate the depletion of glycogen in your body, causing you to experience symptoms such as exercise-induced hypoglycemia and reduced exercise ability. When running for the purpose of losing weight, the time should not be less than 20 minutes, and the speed should be slow to maintain even breathing.

A 20-minute slow long-distance run can not only deplete a large amount of glycogen in the body, but also mobilize the body's fat. And because slow long-distance running is not very intense and will not cause the body to be overly hypoxic, it helps to consume fat and thus achieve the goal of losing weight.