Eat more, Play moreWeight Less
In the United States, 20 to 40 percent of the adult population has a weight problem. To many people, the cause seems obvious; we eat too much. But scientific evidence does little to support this idea. Going back to the America of 1910, we find that people were leaner than today, yet they consumed more food. In those days people worked harder physically, walked more, used machines much less, didnt watch television.
Several modern studies, moreover ? have shown that fatter people do not eat more on average than thinner people. In fact, some investigations, such as a 1979 study of 3454 London office workers, reveal that, on balance, fat people eat less than slimmer people.
Studies show that slim people are more active than fat people. Measurement of calorie intake in slim, active populations compared with moderately overweight, inactive groups routinely shows striking differences. A study by my research group at Stanford University School of Medicine found that among slim, tennis-playing women average daily calorie intake was 2417, while among sedentary , moderately overweight women of the same age it was 1490. Here were slim women remaining slim on 62 percent more calories than overweight women. The critical difference; physical activity.
In another Stanford study, 48 sedentary men ages 30 to 55 started on a one-year jogging program. We observed these changes after the training period:
The more the men ran, the greater their loss of body fat.
The more they ran, the greater their increase in food intake.
Thus, those who ran the most ate the most, yet lost the greatest amount of body fat!
I believe that this illustrates the evolution of moderately overweight people to relatively slim individuals via a progressive program of regular exercise. The crucial ingredient is regular, enjoyable activity.
Use of energy by the body falls into two categories. The first is energy used for essential bodily functionsdigestion, heart beat, breathingand is known as the basal metabolic rate, or BMR. In an average-sized adult, BMR requires about 1400 calories per day.
The second category is energy used for physical activitystanding, walking and all other movements. Together with the BMR, it makes up total calorie use, which should be balanced by food intake for weight to remain stable.
An inactive person might add only 300 calories a day to his BMR, for an average total of 1700. But a marathon runner might add 2300, for a total of 3700. For endurance athletes in training, 4000- to 5000-calorie intakes are not uncommon.
We can see from such figures that the sedentary person has a BMR-dominated total calorie expenditure, so that anything he does to increase his BMR will help burn fat, whereas anything he does to decrease his BMR will compound his overweight problem.
For years now, we have known that dietingespecially severe dietingdecreases BMR. This is the bodys defense mechanism to conserve energy when food supply is reduced. Unfortunately, it tends to undermine the diets effects by enabling the body to get by on fewer calories. For this reason, I believe that severe dieting should be used sparingly, and all dieting should be seen as a temporary measure.
A fascinating concept that has emerged in recent years has been the apparent effect of vigorous exercise in temporarily increasing BMR. A jogger returning from a five-mile run may have a higher BMR. While this effect probably lasts only a few hours, the jogger who runs every day should maintain an increased BMR.
We can see, then, that the sedentary, overweight person who diets severely without exercise decreases his BMR; does not increase calorie expenditure; has an initially rapid rate of weight loss that soon becomes disappointingly slow; and does not enjoy the experience.
On the other hand, the sedentary, overweight person who diets moderately and adopts a slowly progressive exercise program tends to increase his BMR; increases calorie expenditure; has a moderate rate of weight loss that does not slow down after a few weeks; and often enjoys the experience.
In addition to facilitating weight loss and continued weight control, regular exercise has many other features to recommend it. While weight loss by dieting alone results in some loss of muscle as well as fat, weight loss by exercise and moderate dieting leads to an increased proportion of muscle mass. The regular exerciser has good heart function too. He is physically fit and can perform better
than the unfit dieter when it comes to hiking, furniture moving, even making love.
Regular exercise helps to raise blood levels of high-density lipoprotein , the good cholesterol that may work to prevent coronary heart disease, while it reduces levels of low-density lipoprotein , the bad cholesterol. Since the results of a ten-year study on 3806 middle-aged men were announced in January 1984 by the National Heart, Lung, and Blood Institute, we can say that lowering LDL levels will definitely reduce the number of heart attacks and save lives.
上一篇: 英语六级考试备考晨读美文——Sleep
下一篇: 英语六级考试考前突击之句型一
这些育儿习惯真的很差劲吗
国内英语资讯:China, Arab countries agree to enhance parliamentary exchanges
国内英语资讯:Premier Li stresses innovative capacity and competitiveness of economy
国内英语资讯:Chinas top advisory body to amend its charter
国际英语资讯:Uruguay to push for free trade agreement with China in Mercosur
黄老板宣布订婚!和女友竟是高中同学?
随手涂鸦能看出性格 据说准到没朋友
《银翼杀手2049》电影精讲(视频)
荷兰鹿特丹现“时尚警察” 穷人穿大牌将当场没收
不让孩子玩 当心长大找不到工作
美国烟民人数历史新低
移动支付成习惯 支付宝用户继续增长
体坛英语资讯:14-year-old Harimoto becomes youngest table tennis champion in Japan
国际英语资讯:Ofo kicks off operations in India to promote bicycle sharing culture
国内英语资讯:China clones worlds first macaques by method that made Dolly
日本进行躲避朝鲜导弹演习
美国国会议员再次聚焦移民议案
无法入睡?试试这些方法吧!
随手涂鸦能看出性格 据说准到没朋友
体坛英语资讯:Nadal, Dimitrov, Wozniacki hold strong on day seven of the Australian Open
国际英语资讯:Spotlight: Pences trip fails to revive peace prospects in Mideast
国际英语资讯:Economic Watch: Chinas high quality growth underpins world economic recovery
彭斯:美国大使馆2019年迁到耶路撒冷
国内英语资讯:How the world heard Xis 2017 Davos speech
国际英语资讯:Spotlight: U.S. Pence urges stronger alliance with Israel for lasting peace in Mideast
“Out of juice” 是没果汁了?太天真!
国际英语资讯:Brazils Lula loses conviction appeal, shifting presidential election scenario
My Promise 我的诺言
可口可乐计划100%回收包装,只为环保!
国内英语资讯:China determined to remove institutional barriers through reform