Why does running cause weight gain?

Running is a very good aerobic exercise, and regular running is very good for our health. Many people run to lose weight. Although this method is very hard, if you lose weight, it is often not easy to rebound. Therefore, many women will insist on running for the sake of their figure. However, when they first start running, not only does their weight not go down, but they actually gain a lot of weight. So, why does running cause weight gain? Let’s take a look below.

Excessive calorie intake

Many people feel very hungry after running, and then they can't control their mouths and consume a lot of calories. Even if you have been running for a while, if the calories you burn while running are not equal to the calories you consume, not only will you not be able to lose weight, but it may also cause your weight to slowly gain.

To avoid consuming too many calories at one time, we can adopt the strategy of eating small meals frequently. Increase the number of meals to 5-6 per day, but reduce the size of each meal. In addition, healthy foods such as fruits and vegetables are essential.

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. Intense and fast running not only fails to burn fat, but will accelerate the depletion of glycogen in the body.

Running for the purpose of losing weight should not be less than 30 minutes. It is recommended to control the running time to 45-60 minutes. Go slow so that your breathing is even. 30 minutes of jogging can not only deplete the body's glycogen, but also mobilize the body's fat. And because slow long-distance running is not very intense, it will not cause the body to be overly hypoxic and will help burn fat.

Running style remains unchanged

Your body is a machine, and if you do the same thing over and over again, it gets easier. If you get used to the same running style and route, your body will develop a fixed pattern, and this inertia will lead to a weight loss stagnation period. One of the biggest problems with running at a steady, moderate pace is that the calorie burn is limited, and once the body adapts, the benefits are limited.

Muscles need changes to adapt to the body, so if you don't make changes, it will be difficult to achieve results. Therefore, frequently changing speed, running distance, pace, and even venue can allow your body to constantly adapt to new changes, maintain exercise, accelerate body metabolism, and achieve better weight loss results.

Single sports mode

Endurance running or walking will weaken muscle strength and muscle growth. For muscle growth and fat burning, cycling would be a better choice. Strength training is often considered more effective for weight loss than running alone. The process of tearing and healing your muscles requires energy, which means you need to burn more calories. But this does not mean that running is ineffective or has no benefits. Instead, you should combine more forms of aerobic exercise and strength training to enrich your weight loss plan.

Only care about the number on the scale

Running is one of the best exercises for shaping your lower body because it rebuilds muscle while burning fat. Muscle tissue is denser than fat tissue. Even if you find that you have not lost much weight when you weigh yourself, your waist circumference, hip circumference, and chest size will be significantly improved, and you can still achieve the effect of visual slimming in appearance.