This is normal. But for some reason people complain that they are getting fat. Moreover, every time it turns out that they “do not eat anything” and are so tired of work that there is no energy left for sports.
Well, a lot has already been said about what it means for our compatriot to eat nothing. If you are also surprised by this, try writing down everything you use during the day one day during the week. Literally everything except ordinary water. You may be surprised at the abundance of food eaten.
All these “pieces”, cookies, cutlets, “one spoon”, and even “try what I cook” … All these are your calories. Moreover, most of them are high-carbohydrate, from all sorts of tasty treats. Which many of us tend to consume throughout the day without even noticing. More precisely, not counting food.
Since childhood, we have become accustomed to this attitude: “while you have a snack, there will be dinner soon.” Lunch is “first and second”. “And then we’ll have tea with dessert.” For a person with healthy eating habits, it sounds like: “let’s eat three times …”.
Try to keep track of everything you eat, you will be surprised at the abundance of food
Or I have coworkers eating breakfast at work. I once asked one of them if he had breakfast at home. It turned out, no, “he only drinks tea.” How he “drinks tea” is known: a small cup with a couple of tablespoons of sugar. A normal person really reads this as “tea.” A literate person is like eating in the most harmful way: fast and high carbohydrate.
Considering that “drinking tea” or coffee is our traditional ritual, it is worth paying attention to what is consumed at the same time … let’s say, the food consumed. Well, let’s estimate something for example?
Let’s take an “average” sandwich: 40 g of bread, 10 g of butter, 40 g of sausage … How many calories are in this disgrace?
120 + 70 + 80 = 270 kcal.
This is if the sandwich is “modest”. Many people prefer more, more impressive. More caloric. Sometimes not with butter, but with mayonnaise … (I also like these, by the way).
But let’s be precise: 270 kcal. This amount of energy is consumed by an “average” person weighing 70 kg for about half an hour of running at an average pace or strength exercises. This is one humble sandwich. Or a standard 70-80 gram bun. And don’t forget to take into account the sugar you put in the cup.
Yes, we constantly expend energy for the basic metabolism, for the normal life of the body. But after all, food intake is rarely limited to one sandwich; and even if it’s breakfast, we usually wake up not hungry. And without the slightest harm, we would have missed breakfast, but we are used to having breakfast and from childhood we know that this is “right”.
Even now, some nutritionists call breakfast “the most important meal of the day.” Despite the fact that in the morning I still don’t feel like eating. And by the time of the “less important” meals, we will be hungry anyway and are unlikely to agree to skip them. If you want, you can easily calculate how many calories you consume per day.
The good news: green vegetables, and many fruits such as apples and most berries, can be ignored in the calculation of calories … Although there are opposite points of view on this.
Bad news: All drinks are counted, except water and tea / coffee “without anything”, as well as anything you “taste” while cooking.
Now compare what you consume with what you spend. There are both formulas and online calculators for calculating energy consumption on the Web. And basic – for basic metabolism, and additional – for any activity that requires at least some kind of physical activity. It is clear that all these calculations are approximate, but there are no others or they are very cumbersome, and approximate ones work quite well.
Greens can be omitted, but juices are a must
It is possible that it will immediately become clear why your diet is working slowly or not working at all.
And a few words about physical education. By the way, the media recently wrote about an amusing study under the slogan “Lose weight in six hours without dieting and exercise.”
The following extremely simple idea is voiced: “You can not have problems with being overweight if you spend a total of 6 hours a day on your feet.” According to … no, not scientists, but journalists, “people who are in an upright position for half a day lose weight by 59%” in comparison with spending most of the day sitting or lying down. Also, “moving at least 6 hours a day is 32% slimmer” those who are sedentary.
In general, this is logical. The very maintenance of the body in an upright position involves – although we are not aware of it – entire groups of stabilizing muscles.
But … Let us think: to what degree of inactivity do you need to reach so that the elementary stay on your feet is perceived as a physical activity?
However, with all the authority of science, in practice it is hardly worth relying on such a “method of losing weight”. Many people spend half a day on their feet: sellers, teachers, security guards. In my opinion, the percentage of overweight people among them is in no way less than among those who lead a sedentary lifestyle.
Why? The load is too light. In fact, it is negligible. And what we started with – regular snacks, more than compensating for the few calories expended.
The popular recommendation “walk more” is no better. That is, in itself, walking, of course, there is nothing wrong. But there is no good either. Walking is okay. This is not physical education, just as food, washing, sex are not physical education.
Okay, let’s get back to the numbers.
A person weighing 65 kg when walking at a walking pace spends about 170 kcal / hour. In terms of food, this is a very small sandwich or 150 grams of porridge on the water.
Is it physical education?
Although it is really possible to get a healthier effect while walking and burn calories. If you walk fast.
How fast is it? Well, for example:
“Normal walking” is 4-5 km / h. When accelerating to 6-6.5 km / h, the same “conventional person” weighing 65 kg will consume about 280-300 kcal. When walking fast – 7 km / h, energy consumption will increase to about 360 kcal. For an hour of walking at this pace.
By the way, this is not even close to race walking!
Heavy? Complicated? Sure. This is training. There are sweets, of course, it is nicer …
No time to walk for hours? Go to the store, to and from work, refuse to use the elevator, walk like this with the dog …
Coming to work sweaty? Well sorry! We are not ashamed to come there fat …
There is another approach. You can not walk for an hour at this pace, but alternate between fast and slow steps. Alternate frequently to simulate interval training. In fact, such walking will turn into a constant alternation of acceleration and deceleration. The decelerations are not strong, but the accelerations are sharp and up to a rate close to the maximum.
The same goes for daily activities, which are considered by many to increase calorie expenditure. Well, if it were so, housewives would be the healthiest and slender people!
However, what was said above really applies to any activity. If you want to turn some activity into a workout, try to move as quickly as possible. Or constantly alternating acceleration and deceleration.
Finally, normal training. Relatively speaking, the “slimming” effect will be given by three types of physical activity: aerobic, strength and interval. Moreover, none of them will be easy and enjoyable. Unlike eating sweets …