Diet
Our bodies get energy
from food and drinks to do basic functions, such as breathing, circulating in
the blood, adjusting hormone levels, growing and repairing cells, etc., through
a complex chemical process called metabolism. The number of calories the body
consumes in a resting state is called basal metabolic rate. There are several
factors that determine basal metabolic rate such as body size, age, sex.
60-75% of calories
burned daily consumed by the body in the performance of its basic functions,
plus 10% consumed in the process of generating calories through the processes
of digestion, transport, storage of nutrients.
The remaining calories
are to be burned by physical activity. In the absence of physical activity,
these calories will be stored as fat in the body. According to the 2010 US
Dietary Guidelines report, daily calorie intake is estimated at 1691-2157
calories. We do not have much ability to control the speed of metabolism. But
we have more to increase the number of calories burned through several means,
including:
Exercise: Aerobics is
the most effective way to burn calories, such as biking, walking, swimming, at
least 30 minutes a day, you need to increase your physical activity time if you
want to lose weight.
Alternative Activities:
Use the stairs instead of the elevator. Stop the car away from your place of
business or place of shopping. Practice activities in the home garden.
Do some housework.
Practice walking inside the office.
Muscle building:
Exercise is powerful because it develops muscle mass at the expense of fatty
mass. Because muscles need to consume more calories.
Replace: Replace rice or
pasta with a piece of meat, fruits and vegetables high in fiber content. These
foods need to chew more, which means moving the jaw muscles more. Thus burning
more calories.
Dinner: Do not eat late
because the body will not take enough time to digest and bleed.
Relaxation: Stress
forces the body to secrete more cortisone, which increases the conversion of
calories to fat and storing them. So to be taking the time to relax.
Drink coffee and green
tea: Caffeine is a tonic, and steroids help to increase the burning of
calories. Caffeine may also cause metabolic changes in the body that can lead
to more calories burning.
Eat more than a small
meal: Every time you eat a snack, your digestive system starts digesting food
and absorbing nutrients. Means the consumption of calories to release the
energy of nutrients, more meals consumed means more calories burned.
Drink cold water: body
temperature 37 ° C, when drinking cold water 4 ° C. The body works to maintain
the thermal balance, so it is necessary to raise the temperature of cold water
to 15.5 degrees Celsius, that process needs to burn about 30 calories.
