On one hand, people sweat profusely while running, and are full of confidence and radiant after successfully losing weight; on the other hand, people gain weight again quietly, and their weight rebounds, and their previous efforts seem to have gone to waste.
How many people who lost weight by running have not escaped the curse of "gaining weight"? What makes their weight loss results so fragile?
"Gaining weight curse"
Studies show that aerobic exercise at least three times a week, such as brisk walking or jogging, can significantly improve the cardiovascular health of overweight people and effectively control weight gain.
Many people say that by running, they not only lose excess fat, but also gain a stronger physique and abundant energy.
But studies show that within 1 year, about 30%-50% of people may gain weight again due to stopping exercise or returning to their original diet. More than 60% of dieters will regain weight to close to their original weight within 3-5 years.
The New England Journal of Medicine also pointed out that about 80% of dieters will regain weight within 5 years, but the rate of regaining weight is significantly reduced for those who continue to exercise.
According to the data from the National Weight Control Registry (NWCR) in the United States: 90% of those who did not regain weight insisted on daily exercise (such as running or brisk walking for 1 hour).
After successfully losing weight, weight rebound is a problem faced by many people. Weight regain is not accidental, but the result of multiple factors.
1. The body's "energy saving mode" is turned on
After losing weight, the body will enter the "energy saving mode", the basal metabolic rate will decrease, and the calorie consumption will decrease. This is because after losing weight, the body needs less energy, and the loss of muscle further reduces the metabolic rate. The body's energy consumption efficiency for daily activities is improved, resulting in a decrease in total consumption.
2. Diet management is out of control
After losing weight, many people will relax their control over their diet and resume a high-calorie diet, resulting in excessive calorie intake. Some people over-restrict certain nutrients (such as carbohydrates or fats), which leads to overeating. Insufficient protein intake may also lead to muscle loss, further reducing metabolic rate.
3. Interruption of exercise habits
Exercise is the key to weight loss, but many people gradually reduce or even stop exercise after reaching their target weight. Calorie consumption decreases and weight rebounds naturally. If you only rely on a single aerobic exercise (such as running), it may lead to muscle loss and further reduce metabolic rate.
4. Influence of psychological factors
After successfully losing weight, many people will relax their vigilance, lose motivation, and relax their diet and exercise management. In addition, stress, anxiety or mood swings may lead to emotional eating, further increasing the risk of weight gain.
5. Changes in body hormones
After losing weight, the level of leptin (a hormone that suppresses appetite) in the body decreases, while the level of ghrelin (a hormone that increases appetite) increases, leading to increased appetite. This physiological change makes you more likely to feel hungry, thereby consuming more calories.
6. Improper weight loss methods
Although rapid weight loss or extreme dieting can be effective in the short term, it is difficult to stick to it for a long time. Once you return to a normal diet, your weight will easily rebound. Over-reliance on dieting may lead to muscle loss and decreased metabolic rate, further increasing the risk of regaining weight.
Overcoming weight rebound
Many people will experience such a difficult moment in their weight loss journey: after the exercise is interrupted or the eating habits are relaxed, the weight begins to rebound.
This phenomenon is obvious to both the psychological and physical blow, because it not only means that past efforts may be in vain, but also may make people feel lost and doubt themselves.
Studies have shown that after stopping regular exercise and returning to old eating habits, more than 70% of dieters rebound in a short period of time. This shows the importance of maintaining a healthy lifestyle.
Those who can successfully maintain their weight loss results do not rely solely on the persistence of the schedule, but achieve long-term health management by establishing deeper habits.
In fact, the key to overcoming exercise rebound lies in self-management and self-regulation. People who successfully lose weight are usually good at self-motivation, not sticking to a single exercise mode, but good at planning different intensities and forms of exercise to adapt to the needs of the body and the arrangement of time.
At the same time, their control of diet tends to be scientific, rather than blindly dieting or indulgence. Maintaining a stable weight is not a matter of one day or one night, but it is about internalizing healthy choices as part of life.
For these people, running is not just a numerical weight loss, but also a psychological growth.
Running becomes a part of life
For many people, running is not just a simple weight loss exercise, but also a lifestyle that gradually penetrates into all aspects of life. The sense of accomplishment and physical fitness brought by running make them unconsciously maintain this habit and benefit a lot from it.
It is not accidental that many people who have successfully lost weight will continue to participate in marathons or even more challenging cross-country races. Data shows that among those who have achieved their weight loss goals through running, about 45% of them will sign up for long-distance running events of more than 10 kilometers.
In the process of participating in these challenges, they not only exercised their bodies, but also gained a deeper sense of psychological satisfaction.
The happiness brought by running is not only limited to physical changes, but also reflected in the overall improvement of the quality of life. Participants generally feel more energetic and more positive.
For some people, running is more than just a sport. It has become a culture, a belief, and a force that drives them forward.
They have benefited greatly from running and eating properly. Many people even regard running as a part of their lives, achieving a transformation from weight loss to all-round growth.
Running not only helps them lose weight, but also gives them the spirit of perseverance and the courage to face challenges.
