Why you have been exercising but can not lose weight

In fact, about weight loss, almost everyone knows, to control the amount of food, more exercise. Many people can easily wait until the weather is warm but also increased the usual amount of exercise, but the results are still not reduced, some people even heavier than before the exercise. Why? Is it no effect to do exercise?

Today we will come to answer your questions.

Previously, we have been telling everyone how to lose weight, but never discussed with you how to test their weight loss results. Recently a friend said to me: recently exercise to lose weight for a period, the diet has not changed, my friends around me also said that I have lost weight, wearing clothes also feel loose, how to weigh when the weight is still heavy? Do you think I am a success or a failure in weight loss?

Weight loss is definitely about losing excess fat, but many people have forgotten the original purpose of weight loss and have become overly interested in the reduction of weight numbers. Sometimes even to get the weight down, has no regard for health! If once you lose your health, then there is no point in losing weight.

Today, instead of talking to you about how to lose weight, we'll talk to you about what you should focus on for scientific weight loss! Next, you will see.

Part 1：Figure out your body mass index BMI
Part 2：Know your body composition before you lose weight
Part 3：Why do you gain weight when exercising to lose weight
Part 4：Not only should we pay attention to weight, but also the "three circumferences"

Part 1：Figure out your body mass index BMI

Before losing weight, you should first have a general understanding of your weight. BMI, I believe many people have heard of it. Its full name is Body Mass Index, also known as Body Mass Index, or BMI for short.

BMI is a number derived by dividing weight in kilograms by height in meters squared and is a standard commonly used internationally to measure how fat or thin the human body is and whether it is healthy.

Body Mass Index (BMI) = weight (kg) ÷ height (m) squared

To give you an example.

You weigh 60 kg and are 1.65 m tall, so your BMI would be

60 ÷ (1.65 x 1.65) = 22.04

Of course, it is also possible to work backward from the BMI value to find your healthy weight range.

Again, for example.

If the height is 1.65m, then the healthy weight range is 50.4 kg ≤ weight < 65.3 kg

BMI is mainly used for statistical purposes when we need to compare and analyze the health effects of a person's weight for people of different heights.

BMI is a neutral and reliable indicator.

Part 2：Know your body composition before you lose weight 

However, using BMI to judge body size is not accurate because it does not distinguish whether the weight is derived from fat or other components such as muscle, while this distinction is clinically meaningful. So it's time to understand body composition!

In addition to knowing your BMI, it is also important to be well acquainted with your body composition before losing weight.

Everyone knows that you can weigh yourself with a scale. But what exactly is weight made up of? Human weight is divided into lean weight and fat weight. Lean body weight includes muscle, skin, bones, organs, body fluids, and other non-fat tissues.

Weight loss should be as much as possible to lose excess fat while retaining lean body mass.

When a person's lean body weight is well developed, then it can indicate a strong body physique, such as people who often exercise or athletes, they are strong muscles, although high weight but not obese.

But how can we know what our fat and muscle ratio is?

There have long been such machines in the physical examination centers of major hospitals, and even now many gyms have them. It is the body composition analyzer, or can also be called the body composition analyzer.

Through this instrument, without a minute, we can easily measure body fat, weight, BMI (body mass index), non-fat mass, and other health indices, which is very instructive for weight loss.

Of course, to lose weight, we can not always run to the hospital to measure, now the scale also has a similar function, but not as accurate as the medical body composition analyzer, but for weight loss people, it is enough!

Part 3：Why do you gain weight when exercising to lose weight

Back to the question of the previous partners, why after exercise to lose weight, in the case of no change in diet, but the weight will increase? This also starts with the body composition.

Human fat is not pure fat, 1 kg of fat contains about 7700 kcal. And to reduce 1 kilogram of pure fat, you need to burn off 9,000 kilocalories. Then the performance on the scale, there is almost 1.2 kg of weight loss.

An adult woman needs 1800 kcal of energy a day, if she eats nothing during the day, has a caloric intake of 0, and lives a normal life, then she will be able to burn 1800 kcal and will only lose 234 grams of fat. This little weight change may not be reflected in the home scale. Human muscle is also not pure protein, it contains 20% protein and 70% water. In other words, if you lose weight by reducing 1 kg of pure muscle protein, then you will also reduce 3.5 kg of water, which will bring a total of 4.5 kg of weight loss.

1 kg of pure protein containing 4,000 kcal.

1 kg of pure fat contains 9,000 kcal.

Therefore, for the same amount of calories consumed. A reduction of 1 kg of energy from fat is equivalent to a reduction of 2.25 kg of protein while reducing even more water that is combined with protein. This is expressed in the weight of the person that

1 kg of weight reduction in pure fat and 1.2 kg of weight reduction.

A 2.25 kg reduction in pure muscle protein results in a weight loss of about 10 kg.

This is the secret of many rapid weight loss methods to lose two pounds a day and twenty pounds a month. then conversely, if you lose 1 kg of pure fat, the weight loss will be 1.2 kg. And an increase of 1 kg of pure muscle protein, then your weight will show an increase of 4.5 kg, and the final offsetting result will show a weight gain. The difference between these two increases and decreases in response to body shape is also quite large.

At the beginning of the exercise, the appearance of weight gain is most obvious. And after a period of exercise, the metabolic rate begins to gradually return to a high level, the ability to break down fat is enhanced, and then a slow but sustained weight loss can be seen. Exercise weight loss is slow, but it is the most realistic way to lose weight, after all, the reduction in the real fat ah!

Part 4：Not only should we pay attention to weight, but also the "three circumferences"

The results of weight loss, not only the scale knows, but your ruler also knows! Waist circumference, hip circumference, thigh circumference is the need to focus on the three data. Because the waist and abdomen is the easiest place to hoard fat, then weight loss, this is also the easiest place to feel the fat loss. As for why not focus on the bust, this is a sadder story than sad, weight loss friends understand!

Waist circumference is even known as a barometer of physical health. Diseases such as hypertension and diabetes monitor waist circumference data. According to the classification criteria for adults in China by the China Obesity Working Group Data Summary and Analysis Collaborative Group.

Men with a waist circumference ≥ of 85cm and women with a waist circumference ≥ of 80cm will be defined as abdominal obesity.

The following is an introduction to the measurement of these three circumferences.

Preparation tools: 1 m-2 m soft ruler

 01 Waist circumference

Stand naturally, feet apart 20-30cm, breathe naturally, 2cm above the belly button, and measure the soft ruler against the body in a circle

If you think this position is not easy to find, you can use your belly button as a point and measure a circle around it.

 

 02 Hip circumference

Stand straight with your legs close together and measure a circle of the soft ruler horizontally through the highest point of your hips.

 03 Thigh circumference

Put the tape measure against your body and make a circle around the thickest part of your thighs.

When you lose weight, it is more rewarding to pay more attention to the change of circumference than to the reduction of weight!

 

People know that to lose weight, it is as simple as control the amount of food and more exercise. But there are still many people in pursuit of rapid weight loss, will choose not to eat dinner, dieting and even fasting methods.

The consequences of these methods have been mentioned many times before. Healthy weight loss, not only focus on the scale numbers but also need to pay attention to the changes in body composition!

After all, weight numbers are not engraved on our heads, but a beautiful physique is visible to everyone!

Beauty is important, but health is the cornerstone of everything.

To sum up.

1. Figure out your body mass index BMI

Body mass index (BMI) = weight (kg) ÷ height (m) squared

2. Know your body composition before you lose weight

Do a body composition test to understand your fat and muscle ratio.

3. Why do you gain weight when exercising to lose weight

Pre-exercise, fat loss, and muscle gain.

Continuous exercise, the metabolic rate gradually increases, the ability to break down fat increases, and weight begins to fall.

4. not only to focus on weight but also to pay attention to the "three circumferences"

Weight loss at the same time, record their waist circumference, hip circumference, thigh circumference data