吃多少才能避免饥饿模式？

大部分的热量平均人钻ns each day comes from their basal metabolic rate, also known as resting metabolism. Endurance athletes are the exception to this rule because they burn many calories during training and competition. Your basal metabolic rate is the sum of calories that are used up carrying out cellular functions in your body, such as the creation of hormones, new blood cells and neurotransmitters.

To obtain a precise calculation of your basal metabolism, you will need to make an appointment with a dietitian or other health professional offering indirect calorimetry. The indirect calorimeter measures the volume of air and oxygen you move in and out of your body for about 10 to 15 minutes to calculate the daily calories necessary to support your body at rest. These tests typically cost between $75 and $250. If you are not able to take advantage of an indirect calorimetry test, you can estimate your resting metabolism with a simple formula. For men, use [10 x (weight in kg)] + [6.25 x (height in cm)] - [5 x (age in years)] + 5. For women, use [10 x (weight in kg)] + [6.25 x ( height in cm)] - [5 x (age in years)] – 161.

基础代谢只是你每日热量需求的一部分。为了全面了解情况，你需要估计你的身体每天消耗的热量，包括休息时的新陈代谢和你的日常活动和锻炼。你减掉的每一磅体重需要3500卡路里的热量。因为医生和营养师建议你每周减掉不超过1到2磅，所以确保你每天的热量不足不超过500到1000卡路里是很重要的。取决于你的活跃程度，这可能意味着即使你摄入了足够的热量来满足你的基础代谢，你也可能吃得不够健康减肥。吃少于你的总卡路里使用量和高于你的基础代谢率是最安全和最有效的减肥方法，副作用最小。

为了估计你每天实际消耗的卡路里数量，你将把你的基础代谢乘以一个活动因子。选择一个与你的实际生活方式密切相关的活动因素，而不是你所向往的生活方式。如果你平时不锻炼，而你的工作主要是坐着，那么你的基础代谢乘以1.2。如果你每周做一到三次轻度运动、园艺或运动，乘以1.375。如果你每周做三到五次适度的运动，园艺或运动，乘以1.55。如果你每周有六到七天的高强度运动或运动，乘以1.725。如果你非常活跃，除了有一份体力活外，还要做艰苦的运动或运动，乘以1.9。如果你处在两个活动因子之间，你可以乘以介于两者之间的一个数。