Lose weight with sports: 5 reasons why it’s not working
Many of those wanting to lose weight sports beginners are after a few weeks of exercising with disbelief, look at the scale and ask yourself if all the sweat were driving Workouts in vain. The Problem is known to you? Then, you may make something wrong:
1. You rise at the wrong time on the scale
As you sweat during Sport, weighs in at you immediately after this first less. Then store the muscles increasingly water, so that the weight temporarily increases. They weigh, therefore, prefer to on days when you are not exercising and best at the same time.
2. You train haphazardly
The intent to engage in a little bit more sports, it is too vague. While you are doing your body is undoubtedly something Good, if you can swim a few laps or to go to the gym. Dress size, body fat percentage and weight, this will alter a big one. To lose weight effectively, you need a Plan:
- You first need to clarify how much weight you want to get rid of as a whole.
- You calculate how many calories you need to burn A pound of body fat equals around 7000 calories.
- You determine how many calories you are consuming in your preferred sports. (And prevent this error no. 3!)
- Count on how many training sessions are necessary to achieve your desired weight.
- Estimate as realistically as possible, how many training units you can create per week.
- Now you can determine how long it will take until you have reached your new weight.
Your Plan can only succeed, if you at the same time to your diet, ensure you eat per day only as much as your body regardless of physical activity consumes. Otherwise, you put your body through the food is so much energy available that he does not have to rely on its energy reserves (refer to error no. 4).
Important: When planning you should your state of health into account. In the case of some disorders and certain sports or too intense Training risky. Therefore, you should make your plan first with a doctor to discuss.
3. You overestimate their calorie consumption
On the Internet countless tables and calculators, which estimate how many calories you burn for different types of sports. The information is usually quite inaccurate reference values, some of which, although the body weight and gender, but not the intensity of the training take into account.
The has a great impact on the efficiency of the training: In one hour of Cycling can be 550 to 750 kilocalories scramble – if you are strong in the pedal. They ride more comfortably, there are perhaps only 300. That means you need about twice as long, until you get to your goal weight closer.
Tip: right simply and accurately you can your calories consumption, using Apps or Fitness trackers to determine.
4. You eat too much
Many people feel after the workout, anyway, no appetite. Other experience according to the sports rule, the rights of cravings attacks , and with the calories again by a sugary Snack, or a too hearty meal again.
Unfortunately, that’s outrageously fast: A big Portion of Pasta with Pesto delivers around 700 calories, and even a salad can bring it loose on 1,000 calories if you overdo it with the side dishes and the Dressing. Orientation: Due to an hour you burn Run, depending on gender, body weight and speed of around 450 to 700 calories, while Cycling and Swimming are usually significantly less.
A better choice are the courts with a low fat and Sugar content and a high fiber and protein content: they are low in calories, saturate but good. Recommended are, for example, dishes made from legumes, cabbage, and/or fish.
By the way: How sports on the feeling of Hunger effect is from person to person differently and seems to be from numerous factors. Research suggests that exercise intensity plays a role. In a study ate subjects after half an hour of light Jogging and more than a half-hour, very intensive interval training.
5. You drink too much …
… Soda or juice. The fruity drinks like after the Training, refreshing taste as the water, when losing weight, but rather a hindrance: they provide many calories and make you hungry. Due to their high Sugar content soft drinks and juices for the blood sugar levels rise rapidly, and again drop off. A rapidly falling blood sugar levels causes cravings.
A healthier thirst quencher bottled water is unlike juice and soda, it does not stimulate the appetite, but dampens it. Since you sweat not only water, but also sodium loses, sodium-rich water is recommended. (A lack of sodium promotes cramps.)
Tip: How much fluid you have lost, you can find it by yourself before and after Training weigh-in. Per 0.5 kg of weight loss you should take about 450 to 700 milliliters of fluid.
Online information of the German Federal Ministry for food and agriculture and the Federal Ministry of health: www.in-form.de (retrieval date: 22.5.2019)
Online information of the German Federal centre for nutrition (BZfE): www.bzfe.de (retrieval date: 22.5.2019)
Dorling, J.: Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity. Nutrients, Vol. 10, Iss. 9, E1140 (August 2018)
Goltz, F. R., et al.: Interindividual Responses of Appetite to Acute Exercise: A Replicated Crossover Study. Medicine and Science in Sports and Excercise, Vol. 50, Iss. 4, PP 758-768 (April 2018)
Biesalski, C.: Nutritional Medicine. Thieme, Stuttgart, 2017
A glass of water and its consequences. Online-information of the spectrum of the science: www.spektrum.de (status: 13.7.2016)
Sim, A. Y., et al.: High-intensity intermittent exercise attenuates ad-libitum energy intake. International Journal of Obesity, Vol 38, Iss. 3, PP 417-422 (March 2014)
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