There is no doubt that we all know how to lose weight: eat a lot of fruits and vegetables, give up eating fat food and consume less calories than our body spends during the day. The question remains: why only a few of us manage to maintain a healthy diet for a long time?
It's very simple: food support us
with the substances that provide our body with energy, food is first of all a
pleasure. We eat when we want to, when we are stressed out, when we are bored, when
we lack comfort, etc. Above all, we eat when we are trapped by irresistible
temptations wherever we go. Restaurants attract us with buffets, fast-food
chains… Huge portions, and food packages are increasing in size. We live in the
world that does not want us to keep fit and lose weight. Fortunately, there are
shake products that will help you lose weight and stay healthy. Want to see how
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ENERGY CONSUMPTION
In order to maintain vital
functions, such as heartbeat, constant body temperature and digestion, the body
needs energy. For this reason, it processes nutrients obtained in food. This
process is called metabolism.
WHAT IS CALORIA?
The energy content of a single
product can be measured. The official unit of measurement is kilocalorie (kcal).
Calorie is an obsolete unit of
measurement, and in scientific circles it has been replaced by kilojoule (kJ),
but, even nowadays, calories are used everywhere.
THE MOST IMPORTANT ENERGY SUPPLIERS
Different nutrients provide us
different amounts of energy:
- Carbohydrates: 4 cal per 1 gr.
- Proteins: 4 cal per 1 gr.
- Fats: 9 cal per 1 gr.
BASIC EXCHANGE OF SUBSTANCES
Even if you lie quietly on the
couch, energy is consumed in your body. Scientists call this phenomenon
metabolism. It consists of approximately one calorie (cal) per kilogram (kg) of
body weight per hour.
Metabolism when dormant = body
weight (kg) x 24 hours
With a body weight of 70 kilograms,
for example, the basic metabolism is: 70 calories x 24 hours = 1680 calories
per day. At the same time, the metabolism is affected by age or sex: men have a
high one, and women and elderly have a lower metabolism than young people do.
PAL NUMBER
When you move (even when standing up
from the couch), the body expends more energy. In this case, we are talking
about the so-called high metabolism.
The total expenditure of energy,
which is many higher than our personal basic metabolism, is formed depending on
how much you move, and how often you go in for sports or work. Your physical
activity level is measured by PAL (physical activity level) index.
This means that the personal basic
metabolism is multiplied by the PAL index. The one, who spends his days mostly
sitting, will have a relatively low index, comparing to an athlete, for example.
Under normal conditions, the PAL
index is between 1.2 and 2.4 (elderly people usually have 1.2)
Essentially sedentary lifestyle
without or with little intense physical activity (office employees) has 1.4-1.5
Sedentary lifestyle with a rare
energy expenditure during walking or standing (laboratory assistant, student,
driver) has 1.6-1.7
Mainly walking or standing lifestyle
(housewife, seller) has 1.8-1.9
A lifestyle with intensive physical
work (constructor, lumberjack, athlete) has 2.0-2.4
WHY TOO MUCH CALORIES ARE FULL?
If you
eat more than the body needs for breathing, blood circulation, muscle activity,
palpitation, or the formation of cells, then it turns this excess energy into
fat. These fat deposits are another echo of the Stone Age, which in difficult
times must protect us from starvation. In order to get rid of these
"reserves" you should follow a diet and, even more importantly, do
sports. The more you move, the higher your total calorie consumption is. This
means that you can eat more without adding weight. If in the process you eat as
much as you have been eating before sports, you
will definitely lose weight.
