【文章內(nèi)容簡(jiǎn)介】 d these changes after the training period:The more the men ran, the greater their loss of body more they ran, the greater their increase in food , those who ran the most ate the most, yet lost the greatest amount of body fat!I believe that this illustrates the evolution of moderately overweight people to relatively slim individuals via a progressive program of regular crucial ingredient is regular, enjoyable of energy(calories)by the body falls into two first is energy used for essential bodily functions—digestion, heart beat, breathing—and is known as the basal metabolic rate, or an averagesized adult, BMR requires about 1400 calories per 體驗(yàn)請(qǐng)申請(qǐng)：The second category is energy used for physical activity—standing, walking and all other with the BMR, it makes up total calorie use, which should be balanced by food intake for weight to remain inactive person might add only 300 calories a day to his BMR, for an average total of a marathon runner might add 2300, for a total of endurance athletes in training, 4000to 5000calorie intakes are not can see from such figures that the sedentary person has a BMRdominated total calorie expenditure, so that anything he does to increase his BMR will help burn fat, whereas anything he does to decrease his BMR will pound his overweight years now, we have known that dieting—especially severe dieting(400 calories per day, for instance)—decreases is the body39。s defense mechanism to conserve energy when food supply is , it tends to undermine the diet39。s effects by enabling the body to “get by” on fewer this reason, I believe that severe dieting should be used sparingly, and all dieting should be seen as a temporary fascinating concept that has emerged in recent years has been the apparent effect of vigorous exercise in temporarily increasing jogger returning from a fivemile run may have a higher this effect probably lasts only a few hours, the jogger who runs every day should maintain an increased can see, then, that the sedentary, overweight person who diets severely without exercise decreases his BMR。does not increase calorie expenditure。has an initially rapid rate of weight loss that soon bees disappointingly slow。and does not enjoy the the other hand, the sedentary, overweight person who diets moderately and adopts a slowly progressive exercise program tends to increase his BMR。increases calorie expenditure。has a moderate rate of weight loss that does not slow down after a few weeks。and often enjoys the addition to facilitating weight loss and continued weight control, regular exercise has many other features to remend 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 of muscle regular exerciser has good heart function is physically fit and can perform betterthan the unfit dieter when it es to hiking, furniture moving, even making 體驗(yàn)請(qǐng)申請(qǐng)：Regular exercise helps to raise blood levels of highdensity lipoprotein(HDL), the “good” cholesterol(膽固醇)that may work to prevent coronary heart disease, while it reduces levels of lowdensity lipoprotein(LDL), the “bad” the results of a tenyear study on 3806 middleaged men were announced in January 1984 by the National Heart, Lung, and Blood Institute, we can say that lowering LDL levels will definitely reduce the number of heart attacks and save also slow mineral loss from bones, and improves one39。s mental study of 17,000 Harvard alumni(男校友)from 1962 to 1978 provided the first substantial evidence that physical activity maintained through adulthood leads to longer benefits of eating more because of an increase in physical activity are not widely people in this country, by actual measurement, have remarkably low calorie the amount is so low(1200 to 1800 calories a day)that nutritionists worry about the adequacy of their vitamin and mineral too little food, with inadequate fiber content, leads in the older sedentary population to chronic constipation(長(zhǎng)期便秘).Increased exercise leads to increased food intake and thus to increased intake of critical robust eating is no is the way we were designed to function, the plement to an active are some interesting social consequences of a move toward more exercise, with robust people like eating and can learn(as most runners have)that uninhibited social eating is more enjoyable than a sedentary life acpanied by cautious sum up: Most Americans still get too little regular exercise, and it is within this group that almost all obesity(肥胖)is dieting is not a good way to lose is unpleasant and tends to be dieting bined with regular exercise is much more effective and , the overweight person bees transformed into a slim person—more active, fitter, with a reduced risk of chronic disease and earlier death, and often able to eat substantially more than when choice is yours: life on the sofa, nibbling celeryor the active, robusteating, healthful to several studies, overweight people, many of whom think they eat too ? 198 ?much, generally eat less than thinner 體驗(yàn)請(qǐng)申請(qǐng)： you want to keep your weight stable, you should get a balance between food intake and sensible path to slimness and good health is an enjoyable bination of regular exercise and robust dieting will never have a good effect because there is no increase of calorie person who regularly jogs eats a lot, burns many calories, and loses much should be accepted that eating