Want to lose weight but don't know how to start? Doctor: First understand calories and basal metabolic rate

time:2022-12-02 13:30:41source:monlittlebaby.com author:Make one's mouth water
Want to lose weight but don't know how to start? Doctor: First understand calories and basal metabolic rate

As the weather warms up, how many friends have begun to join the weight loss team, and swore in the circle of friends: not to lose ten pounds, not to change their avatars! ! ! But when you decide to lose weight, how do you start? dieting? sports? Or use the weight loss products that blow up the circle of friends? But the consequences of doing so may be to lose weight more and more, or it may return to its original shape within a few days, and it may even affect the health of the body because of the eagerness to use non-compliant weight loss products. A correct weight loss posture should be like this: either ask a professional doctor to make an individualized plan for you directly, and you follow it honestly; or learn some scientific weight loss knowledge, and then according to your actual situation to plan. Only in this way, will you not be biased by the endless weight loss coup and weight loss products on the Internet. In the knowledge of weight loss, the most basic is the "calorie" problem. In today's article, let's talk about this "calorie". After reading this article, you will know the core principle of weight loss. When facing various weight loss products in the future, you can see whether it is reasonable at a glance. Today's article mainly includes the following aspects:
  • The importance of calories in weight loss
  • What are calories
  • Calories, where they come from
  • Calories, where they go
  • Basic metabolic rate, no exercise The secret to losing weight
  • To lose weight, why should you know calories first

    Because calories are closely related to weight! To use an inappropriate analogy: Calories are the fat on us! If we consume more total calories in a day than we burn in a day, the excess calories turn into fat and we gain weight. But if it is reversed, the total calorie intake in a day is less than the total calorie consumption in a day, then the body fat will be consumed in the form of calories. In this way, the fat will disappear and the weight loss will be successful. To ensure that the total calorie intake in a day is less than the total calorie consumption in a day, forming an energy difference, this is the core principle of weight loss. So, everyone who wants to lose weight, do you have to understand the calories first?

    Heat, no stranger

    When it comes to heat, many people may not understand exactly what it means, but, talk about heat And when it comes to "big calorie", every weight loss person should be familiar with it! When you search for weight loss strategies, do the words "100-calorie food list, 1200-calorie fat-reducing meal" often appear? A kilocalorie is one of the units that describe heat. When we describe calories, we often use these three units:
    • Joules (J): This is the international unit of heat. In our country, the labels of each food The units listed above are often kilojoules (KJ).
    • Calories (Cal): This is the unit of heat used on US food labels.
    • Kcal: It is kilocalorie (kCal), because the calorie of 1Cal is too small, so most of the time, kcal is used as the unit of food heat .
    The conversion between them is as follows:
    • 1KJ=1000J
    • 1Kcal=1kCal=1000Cal
    • 1Cal=4.186J
    After reading this, next time When the calorie unit on the food label does not match the kilocalorie in everyone's mouth, you know how to convert it.

    Calories, where do they come from

    As mentioned above, excess calories turn into fat and make us fat, so, these Where does the heat come from? The way our body obtains heat from the outside world is through "eating". The food we eat into our stomachs can provide calories mainly from these three nutrients
    • Carbohydrates
    • Fats
    • Protein
    These three major nutrients provide different calories under the same weight:
    • 1g carbohydrate=4kCal
    • 1g protein=4kCal
    • 1g of fat=9kCal
    See, 1g of fat provides more than twice as many calories as the other 2. This is why, when everyone talks about how to lose weight, they all ask to reduce fat intake as much as possible.

    Heat, where it goes

    Knowing where the heat comes from, we also need to know where the heat goes. Only by understanding the source and destination of calories can we know how to form this energy difference, so as to achieve the goal of losing weight. Perhaps in the consciousness of many people, the most important way to consume calories is exercise. NO! There are three main ways we consume calories every day:
    • Basic metabolism
    • Food Thermal effect
    • exercise
    Surprisingly, among these three methods, the energy consumption accounts for the largest proportion It's basal metabolism, not exercise. This means that finding ways to increase the basal metabolic rate, even if not increasing the amount of exercise, will increase the daily calorie consumption. This is an awesome thing! So, such a mysterious basal metabolic rate, do you understand it?

    Basic metabolic rate, the secret to losing weight without exercising

    Basic metabolic rate, English abbreviation BMR, sometimes, we also call it It is called base energy expenditure (BEE). It refers to the calories consumed by our physical activities, such as maintaining normal body temperature, maintaining basic metabolism, maintaining the activities of important organs, etc. These physiological activities, as long as you are alive, are going on every minute and every second, which is why, even if you lie in bed today and do nothing, you still need to eat to replenish calories. The basal metabolic rate is different for each person, which is related to each person's height, weight, age, gender, body composition (the more metabolically active organs and tissues consume more calories), hormone levels (catecholamines, thyroid hormones and other hormones) will increase the metabolic rate), and it is also related to the environment at that time. For example, the higher the temperature, the greater the energy consumption. For every 1°C increase in body temperature, the basal metabolic rate will increase by 13%. Others include caffeine intake, smoking, drinking, etc., which will increase the basal metabolic rate. Basal metabolic rate is very important in assessing energy expenditure. Seeing this, everyone must want to know how to measure the basal metabolic rate, so that you can know whether you have excess calories, and you can better plan your weight loss plan. But unfortunately, measuring the basal metabolic rate is a very difficult job, and it can only be measured in laboratories with professional testing equipment. However, we can still estimate it through some formulas. The simplest estimation method is: basal metabolic rate (male) = body weight (kg) × 1 × 24 basal metabolic rate (female) = weight (kg) × 0.9 × 24 For example, a man weighing 70kg, basal metabolic rate 1680kCal compared to 1512kCal for a woman weighing 70kg. However, although this formula is simple, it is not very accurate, because it does not take into account the influence of height, age, and exercise, and in fact, these influencing factors have a small impact on the basal metabolic rate. So, let me introduce you a more complicated but more accurate formula: Mifflin-St formula basal metabolic rate (male) = (10×weight (kg)+6.25×height (cm)-5×age+5 ) × exercise index basal metabolic rate (female) = (10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161) × exercise index Among them, exercise index refers to:
    • Sedentary lifestyle=1.200
    • Light activity (exercise 1-3 times per week)=1.375
    • Moderate activity (3-5 exercises per week)=1.550
    • Very active (exercise 6-7 times a week) = 1.725
    uh... I can't understand the formula, the arithmetic is not good, the calculation is too troublesome... No hurry, I will find it for you too. 2 URL links (the website is in the comment area), click on it, enter your height, age, weight, gender, and the system will help you calculate your basal metabolic rate. But be careful, remember to change the units behind, otherwise, the calculation results will surprise you. After reading today's article, if you have any questions about calories, you can tell me in the comment area, and I will try my best to help you answer them. Next, Xiaoguo will tell you about another very important concept in weight loss, the relationship between drinking water and weight loss. Follow me and stay tuned! I am Xiaoguo, a pediatrician who has been working in a tertiary hospital for 10+ years and a mother of two treasures. Here, I share the knowledge of parenting nutrition and scientific weight loss. Welcome to follow me. If today's article is helpful to you , welcome to forward for more friends to see.
    Related content