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Eat more, Play more—Weight Less
In the United States, 20 to 40 percent of the adult population have a “weight problem”. To many people, the cause seems obvious: we eat too much. But scientific evidence does little to support this idea.
Several modern studies have shown that fatter people do not eat more on average than thinner people and that slim people are more active than fat people.
I believe that this shows overweight people can become relatively slim gradually via a progressive program of regular exercise. The key is regular, enjoyable activity.
Use of energy(calories) by the body falls into two categories. The first is energy used for essential bodily functions—digestion, heart beat, breathing—and BMR(新陳代謝). In an average-sized adult, BMR requires about 1400 calories per day.
The second category is energy used for physical activity—standing, walking and all other movements. Together with the BMR, it makes up total calorie use, which should be balanced by food intake for weight to remain stable.
For years now, we have known that dieting—especially severe dieting(400 calories per day, for instance)—decreases BMR. This is the body's defense system to keep energy when food supply is reduced. Unfortunately, it tends to weaken the diet's effects by enabling the body to “get by” on fewer calories. For this reason, I believe that severe dieting is not a good way to lose weight, and all dieting should be seen as a temporary measure.
In addition to helping weight loss and continued weight control, regular exercise has many other features to recommend it. While weight loss by dieting alone results in some loss of muscle as well as fat, weight loss by exercise and moderate dieting leads to an increased proportion（均衡）of muscle mass. The regular exerciser has good heart function too.
Regular exercise helps to raise blood levels of high－density lipoprotein(HDL) and increased exercise leads to increased food intake and thus to increased intake of critical nutrients (營養(yǎng)).
The benefits of eating more because of an increase in physical activity are not widely appreciated. Many people in this country, by actual measurement, have remarkably low calorie intake. Often the amount is so low (1 200 to 1 800 calories a day) that nutritionists worry about the adequacy(足夠的)of their vitamin and mineral intake. And too little food, with inadequate fiber content, leads in the old population to chronic constipation(長期便秘)．
To sum up, most Americans still get too little regular exercise, and it is within this group that almost all obesity is found. Severe dieting should not be used as it is unpleasant and tends to be self-defeating. Moderate dieting combined with regular exercise is much more effective and enjoyable. The choice is yours: life on the sofa, nibbling celery or the active, healthy-eating, healthful way.
Title
| Eat more, Play more—Weight Less
|
Causes of weight problems
| ●It's commonly believed that adults' weight problems are due to (1)______ too much, but little scientific evidence (2)______ this idea.
●Studies show that fat people eat less and are (3)______ active than slim people.
|
(4)______of eating enough
| ●Energy used for essential bodily functions, BMR, and (5)______ activity should be balanced by food intake for weight to remain stable
●Food intake offers (6)______ vitamin and mineral intake and prevents the old from chronic constipation.
|
Ways of weight loss
| ●Dieting alone—a temporary measure
●Tending to weaken the diet's effects
●(7)______in some loss of muscle as well as fat
●Exercising (8)______ — a recommended way
●Having good heart function
●Helping to raise blood levels of HDL
●Attaining critical nutrients
|
(9)______
| ●Doing little exercise has much to do with obesity.
●Severe dieting should be (10)______.
●Moderate dieting as well as regular exercise is much more effective and enjoyable.
|
