Four Signs of Ineffective Weight Loss: Have You Experienced Them?
1.Insufficient or Excessive Exercise Time
Effective exercise allows oxygen to fully metabolize sugar in the body and burn fat, while enhancing and improving cardiovascular function. The relationship between exercise intensity and type isn't significant, but effective exercise should last for at least 30 minutes. Less than 30 minutes is considered ineffective, while over 90 minutes is excessive. Recommendation: Take at least one rest day per week, and aim for exercise sessions lasting around 45-60 minutes each time.
2.Overemphasis on Aerobic Exercise
Long-term aerobic exercise combined with excessive dieting can destroy your metabolic foundation. Solely pursuing aerobic exercise can lead to loose skin and reduced calorie burning capacity. Strength training helps continue calorie burning even when you're not exercising, maintaining muscle mass. Recommendation: Recommended exercise sequence:
- 5 minutes warm-up
- 15-20 minutes anaerobic exercise
- 30-40 minutes aerobic exercise
- 5 minutes stretching
3.Inadequate Protein Intake
Fitness training and diet go hand in hand. Particularly during muscle building phases, adequate protein intake is crucial. Without timely protein supplementation, muscles cannot absorb the necessary nutrients and may become shriveled and lacking elasticity. Recommendation: Recommended protein sources: beef, fish, chicken breast, eggs, milk. Aim for around 75g-85g of protein per day, which can increase the thermic effect of food, causing the body to expend more calories to digest food.
4.Frequent Late Nights
Staying up late does not aid in reducing body fat. Maintaining sufficient rest time is essential for maintaining metabolism. Recommendation:
- Ensure 7-8 hours of sleep each night and try to maintain a consistent sleep schedule.
- Avoid consuming caffeine-containing drinks before bedtime, such as coffee, tea, and cola, to avoid sleep disturbances.
- Avoid excessive eating before bedtime, especially foods high in fat, sugar, and protein, to prevent digestion and quality sleep disruption.
By addressing these factors, you can optimize your weight loss efforts and achieve better results in your fitness journey.
