The correct way to burn fat: slow and gentle exercise is key.

While it's true that we burn more calories when we run faster, the problem is that "burning calories" doesn't mean "burning the same amount of fat." Fat and carbohydrates are the energy sources for muscles, but during intense exercise, the primary metabolic function is replaced by blood sugar, not fat. Moreover, the more intense the exercise, the more blood sugar and stored glucose are consumed, while very little fat is burned.

It's generally believed that the body converts fat into blood sugar when needed. However, research indicates that the human body doesn't actually perform this chemical process; fat doesn't convert into glucose, nor can it be converted into anything else. Therefore, the harsh conclusion is that only moderate to light exercise can metabolize fat. When we engage in intense anaerobic exercise, we consume more glucose than fat.

Let's say you're too overweight to reach the standard jogging pace for most people. For example, your maximum aerobic speed without getting too out of breath might be 7-8 minutes per kilometer-your maximum exercise capacity, effectively burning fat. However, one day, while you're running at your most comfortable and efficient pace, another woman overtakes you at a rapid pace, about 5-6 minutes per kilometer. She appears heavier than you, and in fact, she is likely indeed heavier. If you conclude, "She's running too fast; she can't possibly burn any fat that way, she must not have read this article," your assumption might be correct. But it's also possible that her subcutaneous muscle mass is stronger than yours. Her 5-6 minute per kilometer pace and your 7-8 minute per kilometer pace both achieve the same aerobic exercise standard. Alternatively, it's possible that she was once heavier than you, so even if her subcutaneous muscle mass is stronger, she still needs to lose most of her fat. If you try to imitate her and run at the same pace, you'll definitely be out of breath and won't achieve any fat-burning effect.

I don't mean you shouldn't run fast or go all out during exercise. Athletes need to reach a state of anaerobic exercise for specific reasons, but even so, they need to jog or do long-distance training to reduce their subcutaneous fat. It sounds strange, but the only way to speed up fat burning is to spend more time exercising gently and easily. If you want to reach your weight loss goals faster, slow down your exercise pace!

Ellie's Weight Loss Diary

When Allie reached her prime, she was about 18 kilograms overweight. On her 40th birthday, her family and friends threw her a "farewell to youth" birthday party. Everyone in attendance wore black armbands, and the entire venue was filled with black balloons to commemorate her passing. But Allie was a cheerful person, and "middle age" didn't bother her. Besides, her family and friends had prepared a variety of delicious dishes-roasted ribs, fragrant fries, salad, and many exquisite honey desserts. That night, Allie went to bed feeling satisfied and happy, as usual. However, around 2 a.m. the next morning, she couldn't sleep due to vomiting and pain in her right abdomen. The following day, after a diagnosis, the doctor told the overweight, brown-haired Allie that she was "healthy but overweight, middle-aged," and seriously warned her that she had gallbladder problems. The doctor prescribed a high-carbohydrate, low-fat, low-calorie diet. Two years later, she finally lost 14 kilograms. After that experience, whenever she consumed too many sweets, such as chocolate chips or sandwich cookies, her "caretaker"-her gallbladder-would repeatedly warn her with pain.

Allie realized she should lose the extra 4 kilograms through exercise. Actually, she had already started exercising before starting the planned diet, but it was all beyond her limits. Now, with a brand new, slim figure, she should try some different exercises. Who was her best coach? Of course, her athletic husband David was the perfect choice! She initially decided to do aerobics, jumping jacks, push-ups, twists, and turns, but after a few minutes, Allie was practically breathless. In the last 20 minutes, while doing high leg raises, she twisted her ankle due to the force of the landing, forcing her to stop all exercise for a month.

Just as Ellie was about to start doing aerobics again, David said, "Honey, your coordination isn't good, this kind of exercise isn't suitable for you. Why don't you try jogging every day? Don't worry, I'll slow down to match your pace." David is 1.88 meters tall, while Ellie is only 1.65 meters tall and has poor coordination, so David had to slow down, maintaining a pace of about 5 minutes per kilometer.

Ellie persisted with her jogging routine for three weeks, completing the entire course each day with a faltering gait and heavy breathing. However, she also developed shin splints, and the pain and chronic fatigue cast a shadow over her once cheerful personality.

One morning, she finally confessed to her husband, "David, I really can't keep up with your long legs."

"Don't be silly!" David laughed. "Think about it, a fox can run faster than a giraffe! A leopard can run at about 110 kilometers per hour. I think you're just making excuses for your laziness."

"But how can I avoid this exhaustion? To be honest, that kind of exercise leaves me completely unable to do anything else all day."

"I understand, you just need to keep pushing. Look at me, over the years, running has become a part of my life. If I had slacked off even once, I would never have represented my school on the American football team. Come on! Put on your running shoes and run twice the distance today, you'll thank me in the future."

Allie gave a wry smile and didn't respond. That morning, the still vigorous David jogged alone.

I went.

A few days later, Ellie visited an old friend. When they met, her friend kept asking if she was sick because she looked haggard and tired. With tears in her eyes, Ellie said, "I'm so sad, I wish I could gain weight again." That day, she talked with her old friend for a long time and about many things.

"Ellie, I don't think David understands that exercise isn't as simple for you as it is for him. Even more sadly, for beginners, the more rigorous and intense the exercise, the less effective it often is. I'm a marathon runner, and my health is generally good, but I still find slow, gentle exercise sometimes more beneficial. My body fat percentage has remained at 18%, but I wanted to get it down to 14%. However, no matter how hard I tried and how seriously I trained, it didn't work, until a friend suggested I try slowing down my movements. At first, I didn't believe it would help, but his explanation resonated with me: 'Our bodies respond well to moderate stress.' Thinking about it carefully, slowing down would be a good opportunity for me to rest, and it wouldn't hurt to do it. And then, amazingly, six months later, my weight reached my ideal level-14% body fat."

Later, Allie suggested that she and David exercise separately. David could run as fast as he always did without having to worry about Allie's condition; and Allie also improved, now able to jog easily at a pace of 7 minutes per kilometer. Soon, she not only regained her original sense of humor, but also saved her marriage with David, and more importantly, she successfully lost 4.5 kilograms.