Howtocontrolyourweight.docx
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Howtocontrolyourweight.docx
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Howtocontrolyourweight
Howtocontrolyourweight
Weightlossandweightcontrolthroughexerciseandphysicalactivity
Itseemsthatmanypeopletodayareoverweight. Noonewantstocarryaroundextrapounds,abeautifulandhealthyfigureiseveryone’sdream.butfewpeopleknowhowtoloseiteffectively.Theylookformiraclepillsandmagiccures.Intheend,theyfailandthepoundscomeback.Sooverweightpeopleoftenhavetofindprecisewaystoloseweight.
Fornormalhealthypeople,weightisgainedbytakinginmorecaloriesthanthebodyneeds.Therefore,ifyouwanttoloseweight,youeitherhavetoeatfewercaloriesorfindwaystouseupmorecaloriesyoutakein.Dietingisprobablythemostpopularwayoflosingweight,becausewhenonadiet,youaretakingfewercalories.
However,thebodyneedsmanyelementsinordertostayhealthy,and“fad”orstarvationdietsarebadbecausetheyarenotnutritiouslybalanced.Abetterwayofdietingistokeeptrackofeverythingyoueat,eitherbyyourowncarefulchoicesorbybuying,foraweekatatime,thepackagedmealssoldbysomedietcompanies.Ifyoudonotnormallyexercise,youshouldalsobeginsensibleexercisesforyourageandlifestyletohelpyourbodyuseupsurpluscalories.
Inshort,acombinedeffortofreducingthecaloriesyoueatandusingupmorecaloriesthanusualthroughexercisesshouldhelpyoushedoffpartofyourbody.
Infact,themosteffectivewayoflosingweightisverysimple.Itisacombinationofagooddietandproperexercise.Iknoweveryonemaysay:
“Iknow,donotyousay.”Whatmakesitworkisdetermination.Itrequiresdisciplineandcommitmenttosucceed.
Exercisehelpstocontrolyourweightbyusingexcesscaloriesthatotherwisewouldbestoredasfat.yourbodyweightisregulatedbythenumberofcaloriesyoueatanduseeachday.Everythingyoueatcontainscalories,andeverythingyoudousescalories,includingsleeping,breathing,anddigestingfood.Anyphysicalactivityinadditiontowhatyounormallydowilluseextracalories.
Regularexerciseisanimportantpartofeffectiveweightlossandweightmaintenance.Italsocanhelppreventseveraldiseasesandimproveyouroverallhealth.Itdoesnotmatterwhattypeofphysicalactivityyouperform--sports,plannedexercise,householdchores,yardwork,orwork-relatedtasks--allarebeneficial.
Studiesshowthateventhemostinactivepeoplecangainsignificanthealthbenefitsiftheyaccumulate30minutesormoreofphysicalactivityperday.Researchconsistentlyshowsthatregularphysicalactivity,combinedwithhealthyeatinghabits,isthemostefficientandhealthfulwaytocontrolyourweight.Whetheryouaretryingtoloseweightormaintainit,youshouldunderstandtheimportantroleofphysicalactivityandincludeitinyourlifestyle.
Balancingthecaloriesyouusethroughphysicalactivitywiththecaloriesyoueatwillhelpyouachieveyourdesiredweight
a)Whenyoueatmorecaloriesthanyouneedtoperformyourday'sactivities,yourbodystorestheextracaloriesandyougainweight
b)Whenyoueatfewercaloriesthanyouuse,yourbodyusesthestoredcaloriesandyouloseweight.
c)Whenyoueatthesameamountofcaloriesasyourbodyuses,yourweightstaysthesame.
Anytypeofphysicalactivityyouchoosetodo--strenuousactivitiessuchasrunningoraerobicdancingormoderate-intensityactivitiessuchaswalkingorhouseholdwork--willincreasethenumberofcaloriesyourbodyuses.Thekeytosuccessfulweightcontrolandimprovedoverallhealthismakingphysicalactivityapartofyourdailyroutine.
HealthyEatingTips
ReduceFatandCholesterol
•Useskimorlow-fatmilkandcheesemadefromskimorlow-fatmilk
•Cutbackontheamountoffatyouuseincooking
•Usewater-packedtunainsteadofoil-packed
•Chooseleancutsofmeat
•Roast,bake,broil,orsimmermeatsanddrainfataftercooking.Don'tfry
•Removetheskinofcookedpoultry
•Usesmalleramountsofmeatandstretchitbyservingincasseroleswithgrainsandvegetables
•Inadiporsandwichfilling,replaceallorpartofthemayonnaisewithyogurt
•ServeCanadianbaconinsteadofregularbacon
•Usevegetableorpeanutoilsinsteadofsolidshorteningandusemargarineinsteadofbutterorlard
•Trysubstitutingeggwhitesinrecipescallingforwholeeggs
ControlCalories
•Avoidovereating.Eatonlywhenhungryandjustuntilyou'refull.
•Moderation!
Eatavarietyoffoodsthatyouenjoy,butwatchservingsizes.
•Eatslowlyandchewyourfoodwell.Thisallowsyoutorealizeyouarefullbeforeyouovereat.
•Don'tautomaticallyhavesecondhelpings,unlessit'salow-calorievegetableorfruit.
•Decreaseyourfatandsugarintakeandyourcaloricintakewilllikelydecrease.
•Eatinarelaxedenvironment.Ittakesabout20minutesafteryoubegineatingforyourmindtorealizethatyouarefull.
ReduceSugar
•Avoidhighsugarfoods-readlabelsforwordslikehighfructosecornsyrup,dextrose,sucrose
•Useunsweetenedcannedfruitorfruitcannedinitsownjuice.
•Tryusinglesssugarinyourfavoriterecipes
ReduceSodium
•Decreasetheamountofsaltusedwhilecooking
•Tastefoodsbeforeyouaddsalt
•Avoidhighsodiumfoods-readsodiumcontentonthelabels
•Drainandrinsecannedvegetables
IncreaseFiber
•Eatwholegrainbreads,cereals,andpastas
•Eatmorerawfruitsandvegetables
•Nutsandseedsaddfiber,butbeawareoftheadditionalcalories
•Addbran(1to3tablespoons)intoyourdailydiet.Mixitwithcereals,casseroles,tunasalad,andmuffins
IncreaseCalcium
•Eattwoormoreservingsofcalcium-richfoodseveryday.
•Examples:
milk,cheese,yogurt,icecream,cottagecheese,sardinesorsalmon(cannedwithbones),driedbeans,tofu,broccoli
Ourownopinions:
allofusknowtheimportanceofkeepinghealthwhichincludesmanyaspacts,andcontrolweightisoneofthem.Inordertokeepyourselfingoodshapeyoucantakethosetipsaboveintoconsideration,however,wethinkthemostimportantistokeepapositiveattitudetorwardslife.
饮食减肥运动减肥
Expertssaythereisnosingledietplanthatworksbestforeveryone.Manyexpertsagreeononething:
thattoloseweight,youmustuseorburnoffmorecaloriesthanyoutakein.Whenyoueatmorecaloriesthanyourbodyneeds,itstoresthatextraenergyasfat.
Caloriesareameasureofenergyinfood.Apoundoffatisequaltoaboutfourhundredfiftythreegramsorthreethousandfivehundredcalories.Tolosethatfatinaweek,youhavetoburnoffatleastthatamountincaloriesoreatthatmuchless.Thebestthingtodoistocombinebothideas.Eatfewercaloriesandincreasephysicalactivitysothatyouburnoffmore.
America'sNationalInstitutesofHealthhassuggestedthatwomenlimitcaloriestonolessthanonethousandtwohundredcaloriesadaywithoutmedicalsupervision.Italsosaysmenshouldhavenolessthanonethousandfivehundredcalories.Debatecontinuesaboutthebestwaytofillthosecalorierequirements.
DeanOrnishdevelopedoneofthemostpopularlowfatdietsafteryearsofresearchonwaystocontrolheartdisease.HisdietaryideaswerefirstpublishedinthemedicaljournalTheLancetinnineteenninety.TheOrnishdietplanbecamemorepopularinnineteenninety-threewiththereleaseofhisbook"EatMore,WeighLess."
Dr.Ornishstudiedtheeffectsofcarbohydrates–oneofthemostimportantsourcesofenergyforthebody.Hefoundthatcarbohydrateswerenottoblameformakingpeoplefat.Instead,hesaid,fatmakespeoplefat.Henotedthatabakedpotatoisnothighinfat,butitbecomesfattywhenpeopleaddsourcreamandbuttertoit.土豆泥本身脂肪不高,但是你加了调料,结果可就不一样啦。
Dr.Ornish'sdietplanlimitsdailycaloriesfromfattolessthantenpercent,withlittletonosaturatedfatorcholesterol.Healsosuggestedthatpeoplegetseventytoseventy-fivepercentoftheircaloriesfromcomplexcarbohydrates,andfifteentotwentypercentfromproteins.
SHIRLEYGRIFFITH:
Likeotherlow-fatdiets,theOrnishplansuggeststhatpeopleeatdietshighinwholegrains,fruits,vegetables,beansandotherlegumes.Theplanadvisespeopletoavoidallmeatandmeatproducts,andtostayawayfromoils,nutsandseeds.Itdoesnotlimitthenumberofcaloriespeopleeat.But,eatingthefoodssuggestedbythedietplanwouldreducethenumberofcalories.
TheOrnishdiethasprovedtobeeffectiveformanypeople.However,criticssayitletsdieterseattoomanycarbohydrateswhilesettingrestrictionsoncaloriesfromfat.Theyalsosaythechangesrequiredineatinghabitsmaybetooextremeformanypeopletofollow.
BOBDOUGHTY:
UnliketheOrnishdiet,lowcarbohydratedietslimitfoodsthatarehighincarbohydrates.Thesedietsadvisepeopletoavoidthingslikewhiteflour,pasta,rice,potatoesandfoodshighinsugar.Insteadtheysuggestthatpeopleeatfoodsthatarehighinproteinsandfats.Theseincludefoodslikemeat,fish,chicken,eggs,cheeseandnuts.
TheAtkinsdietisoneofthemostpopularofthesediets.Itsuggeststhatpeopleeatfewerthantwentygramsofcarbohydratesaday.Thisamountisslowlyincreasedtobetweenfortyandonehundredgramsofcarbohydratesadaytokeeptheweightoff.
SHIRLEYGRIFFITH:
Bothweightlossplanshavebeencarefullystudiedovertheyears.Butnooneplanhascomeoutasaclearwinner.Threeyearsago,astudyintheNewEnglandJournalofMedicinefoundlow-carbdietstobethebestatprovidingthemostweightloss.ThestudywasledbyresearchersattheBrighamandWomen'sHospitalinBostonandBenGurionUniversityinIsrael.
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