This is the 3589th article of Da Medical Care
Food intake and physical activity are two of the main factors in maintaining energy balance and maintaining a healthy weight. The body mass index (BMI) of adults' healthy weight should be between 18.5-23.9.
At present, most of the residents of the mainland are physically inactive or lack exercise, while the energy intake is relatively excessive, so the incidence of overweight and obesity is increasing year by year. Being overweight or obese is an independent risk factor for many diseases, such as type 2 diabetes, coronary heart disease, breast cancer, etc. Therefore, according to their own characteristics, they need to properly control energy intake, pay attention to physical activity, maintain the balance of energy intake and energy consumption, and be a person who "eats wisely and moves wisely".
1. How much to eat per day psychologically counts
Generally speaking, how much a person eats in a day is calculated according to their energy needs. Energy requirements are related to age, sex, physiological status, weight, and physical activity.
According to the "Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition)", adults (18-49 years old) have a daily energy requirement of 2250 kcal for men and 1800 kcal for women if they are lightly physically active. The total energy of the food eaten can be calculated according to the Chinese Food Composition Table.
Note: Light physical activity mainly refers to sitting or standing work, such as office work, cleaning, child care, as well as sales, general laboratory operations, teacher teaching, etc.
The energy of all the food eaten in a day is calculated in this way and then added together, resulting in the total energy intake of the day.
Note: The data in the table is calculated as 100g edible part.
2. Tips for not overeating
Different foods provide different amounts of energy, with vegetables being low-energy and oil, meat, and fatty foods having higher energy. Therefore, to not eat too much, you need to mix food reasonably, both to maintain energy balance and nutrient balance.
● Regular and quantitative meals
Sluggish central response to satiety caused by excessive starvation and overeating can be avoided. Eat carefully and slowly, avoid eating too fast, inadvertently overeating.
● Meal sharing system
Whether eating at home or outside, the meal sharing system is advocated, and standardized meal distribution and quantitative distribution are carried out according to the physiological conditions and physical activity of the individual.
● Eat one or two bites less per meal
The increase or decrease in weight will not change greatly because of a short period of one or two meals, but over time, from quantitative change to qualitative change, it can affect the increase or decrease of weight. If you can insist on eating one or two bites less per meal, it will play an important role in preventing overweight and obesity caused by excessive energy intake. For people who are prone to obesity, appropriately limit the amount of food, do not completely eat, let alone eat support, it is best to put down chopsticks when you feel that you still owe a few bites.
● Reduce the intake of high-energy foods
Learn to look at the "nutrition facts list" on food labels, understand the energy value of food, and choose less high-fat, high-sugar, high-energy foods.
● Reduce eating out
When eating out or eating together, the general meal time is longer, and the intake of food will be unconsciously increased, resulting in excessive eating. And in the food that is eaten out, the amount of oil, salt and sugar is added.
3. Achieve physical activity
In addition to our daily activities such as housework, occupation, traffic activities, we can also carry out a variety of active exercises, mainly aerobic exercise, resistance exercise, flexibility exercise and balance and coordination exercise.
● Set goals to gradually achieve first aerobic, then strength, pay attention to flexible movement.
aerobics
If there is usually little physical activity, when starting exercise, you can set a lower level of goal, such as doing 15-20 minutes of activity a day. Choose exercises that make you feel a little hard and more convenient, such as walking, cycling, etc., and gradually increase the intensity and time of the activity. After exercising for a period of time, the same force can go faster, indicating that your physique is increasing, and the intensity suitable for your exercise also needs to increase. At this time, it is possible to have a higher goal, choose a longer time and higher intensity.
Muscle strength exercises
Mainly for the large muscle groups of the body, including the upper limbs, lower limbs and core muscle groups such as waist and abdomen, usually in the form of resistance movement. Resistance loads can be dumbbells, water bottles, sandbags, elastic bands and fitness equipment, or the strength of the limbs and torso itself, such as push-ups, pull-ups, etc. Insist on strength exercise 2-3 days a week, every other day. 8-10 movements per day, do 3 sets of each movement, and repeat 8-15 times per group. Resistance activity is best done once every other day, do not practice every day, so as not to cause fatigue and injury due to insufficient recovery.
Flexibility exercises
Body flexibility flexibility exercises are important, and stretching or flexibility activities are best performed daily, especially before and after high-intensity aerobic and resistance exercises.
Pre-exercise warm-up includes flexion and stretching of the neck, shoulders, elbows, wrists, hips, knees, and ankles, and after exercise includes muscle stretching activities of the neck, shoulders, upper limbs, and lower limbs. In addition, tai chi, yoga, etc. are also good flexibility exercises.
● Cultivate interest and turn exercise into a habit
Exercise is one of the essential daily necessities of life, which can promote health and happiness. Activities can be carried out anytime, anywhere, including exercise in the daily schedule, cultivating exercise awareness and habits, planning the type of exercise, step by step, gradually increasing the amount of exercise, reaching the recommended amount per week. Any activity that moves your body, makes your breathing faster, and your heart beat faster is physical activity and can be moved at any time of the day in many different ways.
● Take advantage of any opportunity that can be taken advantage of
Make full use of going out, work breaks, housework and leisure time, increase the opportunity to "move" as much as possible, reduce travel, driving, taking the car, and increase the opportunity to walk, ride a bicycle, and climb stairs.
●Reduce sedentary time
At work, you can stand without sitting, more activities, such as standing office, less elevator climbing stairs, etc. For sedentary people, get up every hour to move, do stretching exercises or inter-work exercises. Minimize sitting and watching TV, cell phone and other screen time at home, and do more activities such as walking and walking the dog.
4. How to judge whether the "eating balance" has been achieved?
Weight change is the easiest indicator of energy balance over a period of time. Each person can adjust the intake of food and the amount of physical exercise according to the change of their own weight. If sustained weight gain and loss are found, attention should be paid to it. Prepare an electronic scale at home, often weigh the weight on an empty stomach in the morning, so that the balance between "eating" and "moving" can be adjusted at any time.
Shhh~~~ And then quietly tell you a few exercise plans
● Monday to Friday, walk fast for 40 minutes a day (you can use the daily commute time, 20 minutes each round trip, you can also use the morning or evening to continue to walk for 40 minutes), Saturday play badminton for 40 minutes.
● At least 40 minutes of fast walking on Mondays and Thursdays, 30-40 minutes of square dancing on Tuesdays and Fridays, and 60 minutes of table tennis on weekends.
● Jog for 30 minutes every other day and swim for 50 minutes on weekends (can be divided into multiple times, each time not less than 10 minutes).
● Brisk walking for 30 minutes and jogging for 15 minutes, alternating the next day, and cycling for 40 minutes on weekends.
● Brisk walking or badminton, tennis, table tennis 30 minutes a day, jogging for 15-20 minutes a day, alternate, weekend climbing once (50 minutes).
Author: Shanghai Municipal Center for Disease Control and Prevention
Shi Zehuan