120 pound running weight loss test: astonishing changes in body after one month

When the number on the scale freezes at 120 pounds, many people's first reaction is to dig out the dusty sneakers. Running, as a zero threshold weight loss method, is always expected to be a "one month transformation", but the real physical changes are far more dramatic than fluctuations in weight numbers.

1. Weight changes may not be as expected

1. The truth about digital games

People who weigh themselves every day are prone to anxiety because muscle density is 18% higher than fat. This means that when the waist circumference shrinks by two centimeters, the weight may remain unchanged or even experience a short-term increase due to muscle growth.

2. Moisture fluctuation trap

Weighing immediately after exercise will display a false impression of "weight loss", which is actually water loss. When the body adapts to the intensity of exercise, it actively stores more water to repair muscles, causing the illusion of weight rebound.

2. The body is quietly upgrading

1. A leap in heart and lung function

From panting like a bellows at the beginning of running 200 meters to being able to run continuously for three kilometers, the improvement in lung oxygen uptake efficiency is faster than weight loss. When quiet, the heart rate decreases by 5-10 beats per minute, which is direct evidence that the heart becomes stronger.

2. Metabolic engine restart

Continuous running can increase the resting metabolic rate by about 7%, which is equivalent to burning half a bowl of rice calories per day. Even more surprising is the excessive oxygen consumption effect after exercise, where the body continues to burn heat even after stopping exercise.

III. Unexpected Side Effects

1. Improvement in Skin Condition

The "exercise red light" caused by capillary dilation during running can last for several hours, and the blood circulation accelerated by regular exercise is equivalent to providing free nutrition delivery services to the skin.

2. Sudden change in sleep quality

Eyelid fights at 10 pm at night are not an illusion, and prolonged deep sleep has helped many people quit the habit of staying up late and using their phones. But be careful to avoid vigorous exercise two hours before bedtime, otherwise it may backfire.

4. Common pitfalls for beginners

1. Equipment selection errors

Not all sports shoes are suitable for running, and shoes with insufficient cushioning may cause knee protests. No professional equipment is required, breathable and quick drying old T-shirts are more resistant to colds than pure cotton materials.

2. Dietary compensation psychology

Rewarding oneself with a cup of milk tea after running? The calories burned during a 30 minute slow jog may not be equivalent to half a cup of pearls. What we need more after exercise is protein and high-quality carbohydrates, not calories Bullet.

Don't let the number on the scale be the only referee. When you can climb five floors without panting with a smile, when the buttons on your jeans can suddenly be easily fastened, these are more convincing than numbers. Tomorrow when you tie your shoelaces, remember to feel the light joy of your feet touching the ground.