Читать книгу New Pounds and Inches - Richard Lipman M.D - Страница 10

Your answer to easy weight loss and maintenance is your metabolism-the energy burning furnace we all have in our bodies that burn calories 24 hours a day, 7 days a week. Metabolism is every metabolic process that is going on in your body. Each time you eat, whether it’s fat, protein or carbs, the chemicals in the cells of your body tear apart the food and turn it into energy that keeps your heart beating, your brain working and your body warm. The faster the metabolism, the faster calories are being consumed. The more you burn, the easier it is to lose weight. The slower your metabolism the harder it is to maintain your weight and even more difficult to lose weight. Our body’s metabolism consists of four separate components.

Here Are the Components in Your Daily Metabolism:

1. Basal metabolism: 65-75% of total metabolism: ~ 1300-2000 calories/day:

This is the energy needed to breathe, maintain a normal body temperature, and maintain circulation and brain activity.

Amount of Energy: variable but as much as 1300 to 2000 calories per day:

Can I Increase It? Yes, some of the factors are genes, age, and gender related, however, this is the area where changing the type of foods, intervals, medications & supplements can raise your metabolism significantly. HCG may act at this level to increase metabolism. Dr. Simeons reported an increase of 30%.

2. Digestion of food: 10% of Daily Calories ~ 140-200 calories/day:

This is the energy needed to digest, metabolize, store and process food.

Amount of energy: not much variation

Can I Increase it? YES, by selecting better foods and drinks, changing eating times and eating intervals.

3. Daily Activities: 15-30% ~150 to 300 calories/day

This is the energy people use for daily activities. People with sedentary jobs expend only a few hundred calories. People with strenuous jobs may burn up to 1000 a day. This is also called NEAT (short for Non-Exercise Activity Thermogenesis). This is not the energy expenditure with planned exercise.

Amount of energy: extremely variable

Can I Increase it? YES, very easy to move around more, take stairs instead of elevator, park further from office or school. Even just walking 10 minutes 3 to 4 times a day adds hundreds of calories.

4. Planned Exercise: 0 to unlimited/day.

This is the traditional “exercise” component. It is not the exercise that occurs with activities of daily living, but the energy expended by walking or jogging around the neighborhood, playing sports, going to the gym.

Amount of energy: Can be “0” to unlimited

Can I Increase It? Of course, just do some simple exercises as outline in chapter 11.