Researchers initially thought that the total energy we consume in a day is the sum of the energy consumed by various activities (from planting flowers and weeding to running marathons) and the energy consumed by basic human functions (even if we do nothing, we need to maintain life, such as immune function and wound healing). ?
However, preliminary laboratory research shows that this simple addition may be misleading, because the estimation of total energy consumption per day is often less than the sum of energy consumed by human basic functions and personal activities. ?
To further explore this point, an international team of scientists analyzed the energy consumption data of 1754 adults. The study, published in the semi-monthly issue of American Journal of Contemporary Biology, said that increasing the level of activity (for example, by increasing exercise) allows everyone's body to compensate by limiting the energy consumed by basic metabolic functions for a longer period of time. ?
For example, if you go running and the tracker shows that you burned 300 calories (your diet is no different), you may think that your total energy consumption has increased by 300 calories every day. ?
But Lewis halsey, the first author of the study and a professor at Lohampton University, said that this may be the case in the short term, but in the long run, your body will start to reduce the energy consumed by other processes to compensate for this extra energy consumption. ?
"It's like the government trying to balance the budget," he said. For example, if spending on education increases, spending on roads may need to be reduced. " ?
This can also be seen from people who are trying to lose weight. They may find that they did lose some weight at first, but in the following weeks or even months, their weight did not change, partly because their basic functions consumed less energy. ?
The analysis shows that, on the whole, for individuals with the highest body mass index (BMI), about half of the calories consumed during activities are converted into the calories consumed at the end of the day. For people with normal body mass index, about 72% of the calories consumed in activities are reflected in the total energy consumed every day.
The correct way to lose weight
First, drink 1 glass of water or a bowl of light soup before each meal, pad your stomach first and reduce your appetite.
Second, breakfast should be simple, with low fat, high protein and high fiber as the main food. Such as fresh fruit, whole wheat bread, yogurt, boiled eggs, oatmeal and so on.
Third, eating less and eating more meals every day can stabilize your blood sugar level, thus avoiding emotional impulses, relieving your original greedy appetite and greatly reducing the possibility of overeating.
Fourth, eat high-protein food. The view that you can't eat meat in the process of losing weight is incorrect. Protein is an important part of the body. If protein is insufficient in the process of losing weight and muscle loss is excessive, it will easily lead to a decline in metabolism, which will become more and more difficult to reduce. In addition, protein food can effectively increase satiety.
Fifth, we should arrange the daily exercise time according to our living habits. If you have a long and busy day, you should seize the time and do more exercise in the morning. And if you want to suppress your appetite, then the best exercise time is 4 or 5 o'clock in the afternoon. If you think it's too stressful, eight or nine o'clock in the evening is also a good time.
Refer to the above? This paper-this research is very exciting! The fatter you are, the harder it is to lose weight through exercise.