To maintain a good weight, you must start with the word “eat”. So, what is the best amount to eat in a day? There is a lot of knowledge in this.
First, we need to understand that a person’s daily intake depends on his energy needs. Energy needs are also estimated from energy expenditure, including age, gender, height, weight, physical activity level, pregnancy and lactation, etc.
The human body consumes energy in three ways: basal metabolism, physical activity, and food calories.
1. Basal metabolism
Basal metabolism is the energy required for the most basic life activities of human beings, and it accounts for about 60%-70% of human beings.
It refers to after 10-12 hours, sleeping well, lying awake, within a certain temperature range (usually 22-26°C), without any physical activity, nor any mental activity, nor No mental stress.
The human body maintains the most basic life activities, and only needs to maintain the most basic life activities such as body temperature, heartbeat, respiration, organ tissue, and cells.
If you want to lose weight better, diet is a very important aspect. Controlling diet does not mean blindly dieting, but needs to achieve low calorie, high metabolism, and high satiety. Generally speaking, high-fiber foods are low in calories. Foods such as chia seeds and konjac flour are recommended. While reducing calories, it can also enhance satiety, while fruit and vegetable enzymes, angelica, sea buckthorn, compound probiotics and other substances can help intestinal peristalsis, accelerate metabolism, and reduce fat accumulation. It can also be supplemented daily. If it is more troublesome to supplement alone, Guheqingyuan can be used directly, which can directly meet the above three requirements.
2. Physical activity
The energy required for exercise accounts for 15% to 30% of the total energy of the human body. In addition to the basic metabolism, it also has a great impact on the energy consumption of the human body.
The difference in the energy requirements of this part has a lot to do with the level of exercise. For example, people who are still or exercising lightly, their exercise requires about one-third of the energy required for basal metabolism; while high-intensity physical exercisers and athletes, energy expenditure is 2 times or more than the basal metabolic level. .
3. Thermic effect of food
Food caloric effect, also known as food-specific dynamic effect, refers to the energy required by the body in a series of digestion, absorption, synthesis, and metabolic transformation processes after ingestion. The daily energy expenditure caused by the effect of food calories is about 10% of the total energy required for mixed meals consumed by adults.
In addition to the above three aspects, the energy required for development, pregnancy, and breastfeeding is a part of energy, and adolescents, pregnant women, and breastfeeding women should also take these into account.
Having said all that, is there an easy way to measure your dietary needs for the day?
Surely there is. The “Dietary Reference Intakes (DRIs) 2013 Edition of Chinese Residents” has summarized the energy requirements of residents of different genders, different ages and different levels of physical activity.
The physical strength consumption of adults in my country is 2250 kcal per day, and that of women is 1800 kcal per day.
For example, a 50 year old man, his physical exertion is 2800 kcal per day. In order to maintain the normal function of the body, the daily calorie requirement is not less than 2800 kcal.
In addition, dietary intake should also correspond to our weight changes. People who need to gain weight can eat more. If you’re trying to lose weight, reduce the amount of energy your body needs.
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