Will aerobic exercise make you lose weight?

Aerobic exercise itself will not directly make people lose weight. The core of whether they can lose weight is whether the total daily consumption is greater than the total intake, creating a sufficient calorie gap. Aerobic exercise is just one of the ways to help you increase your consumption.

I ran into this trap two years ago when I first started working out. I ran around the park for 40 minutes every day after get off work. I did this for almost a month without losing any weight. It was only later that I checked my food records and realized that every time I finished running, I thought, "I can reward myself for spending a lot today." I bought a hand cake with sausage on the way. The 300 calories consumed by running was less than the calories of half a cake. Even if the scale does not increase, my metabolism is considered high.

There are also many people who say that doing aerobics will cause muscle loss, and it is easy to rebound after losing weight. This statement is not unreasonable, but it is also a bit too absolute. If you eat enough protein, supplement to 1.6 to 2 grams per kilogram of body weight every day, and control the number of aerobic sessions to 3 to 4 times a week, with each session lasting no more than 45 minutes, the amount of muscle loss will actually be very small. This is how I arranged it when I was preparing for the competition last year. Body fat dropped from 22% to 17% in two months, and my muscle mass only lost 0.3 kilograms. The difference is almost indiscernible.

Of course, if you can't keep your mouth shut, even spending time in the aerobic room every day will be useless. I once had a colleague who got a fitness card and rode a spinning bike every day. After riding for three months, she gained three pounds. When I asked her, I found out that she had to eat hot pot with her classmates after every ride. She called it "replenishing energy." The more she pedaled, the stronger she got.

To put it bluntly, aerobics is like the extra money you earn outside of work. If you control your daily expenses (that is, keep your mouth shut and control your total intake), then the extra money you earn will be more, and your savings (i.e., the calories you lose) will naturally increase quickly. If you spend as much extra money as you earn, you will definitely not be able to save half a cent.

Some people also say that aerobic weight loss is not as efficient as anaerobic exercise. This is true. Muscles developed anaerobically can increase basal metabolism, which is equivalent to giving you a basic salary increase. You can burn more calories while lying down. However, aerobic exercise is better because it has a lower threshold. You don’t need to learn complex movements or find equipment. It only takes 20 minutes to walk downstairs in a pair of comfortable shoes. It is too friendly for ordinary people who don’t like to play iron.

If you really want to rely on aerobics to help you lose weight, don't push hard at the beginning, otherwise you will injure your knees and give up halfway. Start by walking briskly for 20 minutes a day, or doing easy happy exercises along with the video. If you are really hungry, just eat a small tomato or boiled egg white. Don't engage in any ritual of "you must reward yourself after exercise", otherwise you will definitely fall off the scale much faster than if you practice blindly.