Combine diet and exercise to lose weight!

Most people are interested in losing weight or body fat, but sometimes they need to gain weight. The basic principle of a safe and effective weight control program is to lose weight through energy balance. This occurs when calorie consumption is more than calorie intake. The most effective way to make up for a lack of calories is to combine diet and exercise.

Balanced diet and exercise are important components of a weight control program. Not only should anyone understand why they eat well and carefully watch what they eat, but if they increase their physical activity in their lives, they can control their weight and win the battle against obesity.



Diet Plan to Lose Weight

People who want to control their weight should understand their diet. A balanced diet should contain the right amount of protein, fat, carbohydrates, vitamins, minerals, and water. In the case of adults in Korea, the balanced intake ratio of the three major nutrients is recommended 65% carbohydrates, 20% fat, 15% protein. For US adults, energy and macronutrient intake trends are well documented in the National Health and Nutrition Survey Report (1971-2000). According to the report, the average daily energy intake increased 7% for men and 21% for women. The root cause of the increase in calorie intake was absolutely an increase in carbohydrate intake. Therefore, improving our diet and eating habits is very important.

In exercise therapy, exercise frequency, exercise intensity, exercise time, exercise type, etc. are important factors.
Figure 1 shows the effect of fatty acidization according to moderate intensity (about 50%) of exercise, which is high intensity or low intensity.
Long-term aerobic exercise of moderate intensity (about 50%) longer than exercise shows that it is effective in reducing body fat. After all, low-intensity exercise for a long time or moderate exercise in moderate intensity is effective for the metabolic action, so consider the individual's life patterns, and tailor the exercise method of moderate intensity (walking, jogging, biking, Nordic walking, etc.) You must select and run it.


                     


☐ 10 Weight Loss and Exercise Guidelines!

Here are 10 guidelines for weight loss and exercise.


1. Ten Weight Loss Guidelines!

Eat a balanced diet (carbohydrates, proteins, fats, vitamins, minerals, water).

② reduce fat, not muscle tissue.

③ Do not exceed 0.9kg per week.

④ A reduction of 7,000 kcal per week can reduce 0.9 kg.

⑤ Take at least 1,200kcal per day.

⑥ A person who is taller and more weight loses weight rapidly (reason: high metabolic rate).

⑦ In general, men lose weight fast (reason: high metabolic rate).

⑧ Improve forced eating.

⑨ Eat at least three meals a day.

⑩ Avoid rapid weight loss, medications, and loss of appetite.



2. 10 Exercise Instructions!

① Do aerobic exercise at least twice a day.

② Do a moderate exercise (low or moderate intensity) for a long time.

③ Do the proper resistance exercise.

④ moderate exercise consumes calories effectively.

⑤ The main cause of obesity is lack of exercise rather than overeating.

⑥ Establish an exercise strategy (maximum fat loss—minimum muscle loss).

⑦ When you stabilize, do more muscle activity that uses more calories.

⑧ exercise does not increase appetite.

⑨ Manual exercise equipment (vibrator, sauna belt, etc.) can not remove accumulated fat.

Local exercise alone does not consume the accumulated subcutaneous fat around the muscles.

Nutritional requirements for teenage men

Proper nutrition helps young people excel in school and in sports.

Encouraging a teenager to eat a healthy diet can help optimize growth and development. According to the American Children's Healthy Children's Academy of Healthy Children's website, 30% of adolescents don't have breakfast, which can reduce concentration at school and undermine teen athleticism. Nutritional requirements for teenage men depend on their age, activity level and calorie needs.

Calorie
The more active a teenager is, the more calories are needed to maintain a healthy weight. According to the Dietary Guidelines for Americans 2010, teenagers from 13 to 18 need 2,000 calories, 2,400 calories, 2,200 calories, 2,800 calories and 2,600 calories when exercising. According to TeensHealth, youth athletes engaged in intense training therapy may require 3,200 calories per day.



Protein
The Institute of Medicine recommends eating at least 34 grams of protein daily, from 9 to 13, and boys recommend age for boys who consume 14 to 18 grams or more. Some teens may need additional protein, especially during rapid growth and intense physical activity. The 52th edition of "Today's Dietitian" reports that a young athlete can claim 2008 grams per pound of body weight each day. Therefore, a 0.68 pound puberty male athlete may need to consume 150 g of protein daily. Meat,  poultry, eggs, seafood, dairy products,  legumes, nuts and seeds are included in high protein foods.

Carbohydrate
The Institute of Medicine recommends that teenage boys consume at least 130 g of carbs daily and 45% of their total calories from carbohydrates. Therefore, teenage boys should consume 225 grams of carbohydrate 325 as part of a 65-calorie diet, 293 grams for a 2,000-calorie diet, 2,600 grams for a 423-calorie diet, and 520 carbs for 360 grams. According to "Today's Dietitian", a young athlete should consume 3,200 grams of carbs per pound of body weight every day. According to these recommendations, a 1.36-pound athlete needs between 4.1 and 150 grams of carbohydrates per day, depending on the intensity of the training program. Healthy carbohydrates for teens include fresh fruits and vegetables, legumes, whole grains like whole grain pasta and brown rice, milk and yogurt. Seeds and nuts contain small amounts of carbohydrates.

Fat
The Institute of Medicine recommends that teenage boys age 13 to 18 and consume 25% of their total calories in fat. This is equivalent to eating 56 grams of a 35-calorie diet, 2,000 grams of 78-calorie intake, and 2,600 grams of 101 grams of fat from a 72-calorie diet. Healthy fats for teenagers include olives, canola, walnut and flaxseed oil, refined fish oil, avocado, olives, peanut butter, nuts and seeds.

Vitamins and minerals
Vitamin and mineral needs for adolescent boys vary by age; The Institute of Medicine is a good reference for your individualized micronutrient needs. In addition to encouraging teens to eat a balanced diet, talk about giving your child's health care provider a multivitamin supplement to help meet your micronutrient needs.