The diet and health issues you are concerned about are answered here, eat three meals a day, eat slim and good body, and eat healthy and good body.
At present, more than half of my country's ** is overweight, and everyone knows that ** wants"Keep your mouth shut and open your legs"., the dietary guidelines are also emphasized"Eat balanced, healthy weight".
However, for many friends, it is too difficult to "keep your mouth shut", and it is really difficult to give up the happiness brought by food, so they hope to "open their legs" and rely on exercise.
However, I am sorry to tell you that it is very difficult to simply hope to do it through sports.
Why?
Because: you don't eat as few calories as you think, and exercise burns not as many calories as you think.
In general,The cause of excess weight is: energy intake Energy expenditure
Energy intake. The energy intake** of the average healthy person is food. The recommended daily energy intake for a 60 kg lightly active adult is 2100 kcal (female) and 2400 kcal (male).
Energy consumption. A person's energy expenditure is mainly divided into 3 parts:
Basal metabolism: Refers to the minimum energy requirement required by the human body to sustain all organs of life. Basal metabolism is the bulk of our energy expenditure in a day, which can account for 60% to 70% of the total energy expenditure, which is relatively stable for a **.
Physical activity: Including daily life, travel, work, exercise and other activities that increase energy expenditure, this part accounts for 15% to 30% of the day's energy consumption. This part of the energy expenditure is something we can control, and the exercise energy expenditure belongs to this part.
Special motility of food: Also known as the thermal effect of food, generally speaking, it refers to the energy consumed in the process of digestion, absorption, and metabolic transformation of food during ingestion, which accounts for about 5% 10% of a day's energy consumption, and is relatively stable.
From the above energy consumption pathways, we can relatively control the energy consumed by physical activity.
Here, let's give friends an example of the energy expended by common exercise.
Then, let's look at the energy you consume from consuming some snacks, snacks.
A 60 kg light physical **, a daily intake of 2100-2400 kcal can meet the body's needs, if the energy intake of three meals is 1500-1800 kcal, the energy gap left for additional meals is 600 kcal, and from the perspective of eating some snacks, energy intake is very easy to exceed.
For example, drinking a cup of milk tea and eating a puff in the morning can consume 600 kilocalories, which has "filled" the energy gap of the meal.
In the afternoon, a piece of pastry or a pack of biscuits, a glass of yogurt, nuts or chocolate, and another 600 kcal are more than the body needs.
That's why it's very difficult for people who don't have snacks in their hands.
Then, from the perspective of energy expenditure, we look at how long the exercise lasts, and we can "consume" the food we eat.
The energy consumed by walking at a moderate pace for 1 hour can be "replenished" by eating 1 ice cream or 40 grams of nuts or 2 egg tarts or 1 puff.
Eating a bowl of instant noodles or eating a pack of cookies will require an extra 2 hours of walking to exhaust the extra energy.
So, healthy ** three points practice seven points to eat!! I can eat, I'm full, I've eaten well, and I can lie down!!
For more dietary and health issues, please consult a nutritionist at Xingmei.