Easy ways to reduce calorie intake and improve body composition

as if Michael Ormsbe, Ph.D., Florida State University
Edited by Kate Findley and Angela Shoemaker, Great Courses Everyday

Unless you train for a marathon or engage in other strenuous exercise, you are more likely to burn more calories than you burn. Thanks, there are simple ways to start losing calories. Professor Ormsbe explains.

Preparing food in plastic containers
Active preparation at home before the week helps maintain weight goals and eat five meals a week from the restaurant. Photo by Fevziie / Shutterstock

Restaurants and calorie drinks

Probably the easiest way to eat calories in general and to create a negative energy balance is to consider how much you eat in restaurants each week. A.D. In 2014, researchers looked at the effect of food calorie intake on total caloric intake.

Not surprisingly, eating out on a fast-food or full-time restaurant increases overall energy intake, excess fat, and sodium intake. In fact, eating an average of 200 calories a day.

If you do this every day, that’s an additional 73,000 Calories per year And maybe up to 20 pounds of fat per year. This is not unusual.

The average American eats 5.8 meals a day at a restaurant. You can see how this creates a long-term positive energy balance (more calories if burned), especially if you make poor choices and exercise a lot in the restaurant.

Even with busy schedules, being proactive in preparing large meals at home can make the difference between being stuck on a flat surface and the goals you set for yourself.

Controlling room sizes

Now let’s stop eating at home and think about eating at home. You may have heard that it is best to use small bowls and bowls to limit the amount of food you can eat in one seat.

The idea is that if you have larger versions of bowls and bowls, you are more likely to eat your room sizes and overeat. However, this may actually be a myth Based on existing science.

When people are given the option of using a small bowl or a large bowl, it does not change the total number of calories consumed. However, it is important to know the size of the room you are preparing for yourself when cooking or eating out.

Sometimes you just need to practice eating until you are 80% full. It can take a while for you to realize that you have eaten enough – sometimes 15 to 20 minutes.

Our seated nature

While it is good to know calorie intake, it is also important to focus on energy balance in terms of energy output. What can you do to control how many calories you burn in a day?

This question then focuses on the nature of sitting in our society. Americans spend an average of 13 hours a day Without activity.

If you add 8 hours of sleep, this will make a total of 21 hours a day – 90% of your day. Studies show that while some physical activity can be performed during the day, it is less likely to be harmful during sitting.

So, even if you exercise for 30 minutes, not all other seats are still healthy. Sitting longer during the day is associated with the development of cancer, diabetes and cardiovascular disease.

Thank you, solutions to this issue can be entered into a simple, effective and easy schedule. Tomorrow’s article will explain the different solutions, along with the study that followed.

This article was edited daily by Kate Findley, the author of The Great Lessons, and provided daily propaganda and copy editor for the Great Courses by Angela Shoes.
Dr. Ormsbe is an Associate Professor in the Department of Nutrition, Nutrition and Physical Sciences at the College of Human Sciences at Florida State University and the Acting Director of the Institute of Sports Science and Medicine.

Michael Ormsbe is an associate professor in the Department of Nutrition, Nutrition and Physical Sciences at Florida State University College of Human Sciences, and an interim director at the Institute of Sports Science and Medicine. MS holds a PhD in Physiology and PhD in Bioengineering from the University of South Carolina at South Dakota State University.

Leave a Comment