{"id":2278,"date":"2021-02-04T08:00:00","date_gmt":"2021-02-04T08:00:00","guid":{"rendered":"http:\/\/mydocsay.com\/?p=2278"},"modified":"2021-02-03T07:31:59","modified_gmt":"2021-02-03T07:31:59","slug":"energy-expenditure","status":"publish","type":"post","link":"https:\/\/mydocsay.com\/en\/energy-expenditure\/","title":{"rendered":"Losing weight is like investing?"},"content":{"rendered":"

Gaining weight is like saving, it comes from "increasing income and reducing expenditure". Eating is to increase income, and reducing energy consumption is to reduce expenditure; therefore, if you want to lose weight, you need to reverse it. I have sorted out a lot of knowledge about diet control before, this time I will discuss the knowledge about energy consumption!<\/p>\n\n\n\n

If the daily energy consumption of the human body is set to 100%, there are approximately70% comes from basal energy metabolism<\/strong>, This part of the energy is used to maintain body temperature, constant ion gradient, cardiopulmonary function, gastrointestinal secretion and other body metabolic functions; in addition, there are10% comes from diet<\/strong>, Which is often heard of the thermogenesis effect of food; and finally there is20% comes from normal daily activities and sports<\/strong><\/strong>.<\/p>\n\n\n\n

Daily total energy expenditure is highly correlated with basal energy expenditure and body free mass. The difference in body free mass explains the difference in individual energy expenditure that can be observed at about 80%. The following will discuss several factors that mainly affect the body's energy metabolism:<\/p>\n\n\n\n

\n\n\n\n

Brown adipose tissue<\/strong><\/h2>\n\n\n\n

Adipose tissue is currently divided into two categories:White adipose tissue, WAT<\/strong>),Brown adipose tissue (BAT)<\/strong>). WAT exists throughout the body and is mainly used to store excess energy; BAT is located above the neck and the collarbone (here, BAT belongs to another type: "Beige" adipose tissue), and its main function is to consume energy through heat generation, and BAT is active Degree is negatively correlated with BMI and body fat.<\/p>\n\n\n\n

In the past, it was believed that the activity of BAT began to rise from childhood, reached its peak in adolescence (about 13 years of age), and disappeared until adulthood; however, recent studies have found that BAT activity is still observed in adults.The current research on BAT is still in its infancy<\/strong>It is initially found that low temperature, thyroid hormones, and certain specific chemicals can stimulate the activity of BAT, which needs to be explained by more experimental results.<\/p>\n\n\n\n

\n\n\n\n

diet<\/strong><\/h2>\n\n\n\n

Studies have shown that the ratio of the main nutrient sources in the diet affects energy metabolism, but does not affect fat storage\u2500 Food intake with a high protein ratio can increase resting energy expenditure and lean body mass<\/strong>The heat production effect of food is one of the important influencing factors.<\/p>\n\n\n\n

On average, the thermogenesis effect of food on the main nutrients is as follows: Protein 20~30%, carbohydrate 5~10%, lipid 1~3%<\/strong>; This represents how much of the energy will be consumed and not stored after taking this kind of food, so it can be known that protein is a better source of nutrition for people who lose weight. However, it cannot be a pure protein diet. The previous article mentioned that too much protein may cause kidney and bone side effects, soIt is recommended to increase protein intake appropriately<\/strong>. The following figure is a summary of the results of various studies on the heat production effect of food:<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

The four numbers in the third row represent the ratio of each nutrient in the diet, C = carbohydrate, P = protein, F = lipid, A = alcohol, and DIT (dietary induced thermogenesis) in the last row is the thermogenesis effect of food . It can be foundThe average food thermogenesis effect caused by most diets is <10%<\/strong>If you want to achieve a higher heat production effect, you can refer to the nutrient ratio given in the study [6]:Carbohydrate 60%, protein 30%, lipid 10%, can achieve the heat production effect of about 14.6%<\/strong>!<\/p>\n\n\n\n

\n\n\n\n

Daily activities and sports<\/strong><\/h2>\n\n\n\n

The calorie expenditure produced by daily activities and exercise accounts for 20% of the total consumption, but in fact, some spontaneous physical activities (such as restlessness, body reactions when nervous...) also consume a large part of the energy.<\/p>","protected":false},"excerpt":{"rendered":"

It turns out that weight loss is like investment, so we must understand the principles of increasing income and reducing expenditure? ! Experts take you to lay down the basic skills of weight loss!<\/p>","protected":false},"author":1,"featured_media":2279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[11],"tags":[49,47,48,46,51],"class_list":["post-2278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrilife","tag-49","tag-47","tag-48","tag-46","tag-51"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=1062%2C1600&ssl=1","uagb_featured_image_src":{"full":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=1062%2C1600&ssl=1",1062,1600,false],"thumbnail":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=150%2C150&ssl=1",150,150,true],"medium":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=199%2C300&ssl=1",199,300,true],"medium_large":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=768%2C1157&ssl=1",768,1157,true],"large":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=680%2C1024&ssl=1",680,1024,true],"1536x1536":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=1020%2C1536&ssl=1",1020,1536,true],"2048x2048":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=1062%2C1600&ssl=1",1062,1600,true],"trp-custom-language-flag":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=8%2C12&ssl=1",8,12,true],"penci-single-full":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=1062%2C1600&ssl=1",1062,1600,true],"penci-slider-full-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=1062%2C800&ssl=1",1062,800,true],"penci-full-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=1062%2C1600&ssl=1",1062,1600,true],"penci-slider-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=1062%2C663&ssl=1",1062,663,true],"penci-magazine-slider":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=780%2C516&ssl=1",780,516,true],"penci-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=585%2C390&ssl=1",585,390,true],"penci-masonry-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?fit=585%2C881&ssl=1",585,881,true],"penci-thumb-square":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=585%2C585&ssl=1",585,585,true],"penci-thumb-vertical":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=480%2C650&ssl=1",480,650,true],"penci-thumb-small":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%87%83%E7%87%92%E8%84%82%E8%82%AA.jpg?resize=263%2C175&ssl=1",263,175,true]},"uagb_author_info":{"display_name":"MyDocSay.com","author_link":"https:\/\/mydocsay.com\/en\/author\/mydocsay888gmail-com\/"},"uagb_comment_info":4,"uagb_excerpt":"\u539f\u4f86\u6e1b\u91cd\u5c31\u50cf\u6295\u8cc7\uff0c\u4e5f\u8981\u61c2\u5f97\u958b\u6e90\u7bc0\u6d41\u7684\u9053\u7406\uff1f\uff01\u5c08\u5bb6\u5e36\u4f60\u6253\u4e0b\u6e1b\u91cd\u57fa\u672c\u529f\uff01","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts\/2278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/comments?post=2278"}],"version-history":[{"count":0,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts\/2278\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/media\/2279"}],"wp:attachment":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/media?parent=2278"}],"wp:term":[{"taxonom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