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Hard work can help reduce excess fat in each part of the body. However, many people have the misconception that the more you sweat, the more weight you will lose. On the contrary, sweating a lot without providing enough water for the body can cause dehydration. Therefore, to lose weight effectively, each person needs to understand correctly and do it right.
1. How do sweat glands work?
Before finding the answer to the question of whether sweating a lot can help you lose weight, readers need to understand the mechanism of action of sweat glands. Specifically, when the body temperature is too high, the body will cool itself by sweating. This is a phenomenon in which water is excreted through sweat glands located under the skin. In this way, the body temperature drops.
The number of sweat glands of each person is different, determined by genes. People who sweat a lot are often due to having many active sweat glands under the skin (average 2 - 4 million). Sweating more or less depends on genes (number of sweat glands), age, weight, environmental factors, gender,... Women have more sweat glands than men. However, men's sweat glands are more active than women's (more than 50% of them are active).
2. Does sweating help with weight loss?
So does sweating lose weight? Many people believe that, when we exercise, the more we sweat, the more weight we lose. However, this is not a completely accurate concept. In fact, the number of calories burned during exercise is not based solely on how much or how little the body sweats.
In fact, sweating means that the body is losing water, not burning fat. Overweight people usually sweat more than the average person. Excess fat increases body temperature. When you exercise a lot, your body sweats to release the heat generated, helping you feel cooler. That also means sweating doesn't burn calories.
When you sweat, you will probably lose weight. However, the amount of weight you lose is actually water and mineral loss, not fat loss through sweating. And as soon as you drink rehydration, the body will return to its original weight. Therefore, it can be seen that sweating does not increase the number of calories burned. However, sweating is still a good tool to help us assess whether the activity intensity is appropriate, whether it needs to be improved,...
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3. Sweating - benefits and harms
3.1 Benefits
The biggest benefit of sweating is to help lower body temperature. In addition, sweating has many benefits such as:
Enhance skin health: High intensity exercises will stimulate blood circulation to take place more smoothly. From there, the skin cells will be fully supplied with oxygen and nutrients, making the skin healthier; As a measure of exercise intensity: If you sweat while exercising, this is a sign that you are exercising at the right intensity. However, if you experience dizziness, fatigue, or muscle aches, it could be a sign that you're overtraining.
3.2 Harm
If you sweat a lot, you will easily become dehydrated. In particular, hot and humid weather will make you sweat more. Therefore, if you sweat 450g equivalent, you should drink 1 glass of water to rehydrate the body. You should rehydrate the body fully and continuously, avoid waiting until you feel thirsty and the body gradually loses water. During exercise, you should carry a bottle of water, drink regularly to avoid the risk of dehydration. Symptoms of dehydration include: Exhaustion, rapid or weak heartbeat, loss of consciousness, dizziness, increased sweating, not urinating for 8 hours in a row,...
If you often sweat If you sweat a lot, you may have hyperhidrosis. If sweating is affecting your daily activities, you should see a doctor for examination and treatment. Also, if you experience night sweats or suddenly sweat a lot, continuously for no reason, you should see your doctor right away. Some dangerous symptoms that you need to pay attention to are: Chest pain, shortness of breath, heart palpitations, fever over 40oC.
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4. How to lose weight, burn fat effectively?
If you don't lose weight through sweating, where does the real weight loss mechanism come from? It comes from the intensity of the exercise you're doing. To lose weight, you need to burn more calories than your body takes in. Thus, if you want to lose weight, you should do exercises with medium or high intensity. Some exercises that help burn fat and lose weight effectively include: Brisk walking, jogging, swimming, cycling, aerobic exercise, dancing, boxing, martial arts,...
When performing the above exercises Muscles will get energy from stored fat mass in the body. Therefore, excess fat is burned through the activities that you perform. In addition, if combined with a reasonable diet, you can effectively lose weight, achieve the desired weight and body.
With the above exercises, you need to pay attention to training endurance. That means you should exercise for at least 30 - 60 minutes each time and need to maintain a regular exercise routine (at least 5 times a week) to get the best fat loss effect. In the morning, you can also drink a glass of warm lemon water to stimulate the digestive system and boost metabolism. You should also eat more cucumbers (in both breakfast, lunch, dinner and snacks) to support better weight loss.
Focusing on sweating alone is not the best way to lose weight. If you want to lose weight, you should patiently follow a proper diet and maintain a regular exercise routine.
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