關於 what is energy cost in exercise ，我們在網路上蒐集到這些相關的討論、資訊與評價

ไปอ่านดูนะใครเริ่มต้นฟิตหุ่นปี 2018 นี้
เป็นประโยชน์และแนวทางกับคนเพิ่งเริ่มมากๆ

แผนการเริ่มต้นลดน้ำหนักในเวลา 3 เดือน
(เจ้สรุปมาให้แล้วนะตามสัญญาหาเวลาอ่านเอาเอง)

(ถ้าอยากลดขำๆไม่จริงจังไม่ต้องอ่านข้ามไปเลยเสียเวลา
เขียนเยอะเกินโควตา 7 บรรทัด แถมมีตัวเลข แต่ถ้าจะเอาจริงนี่ก็เป็นคือวิธีที่จะไปสู่เป้าหมาย) 🎯

เอาล่ะเจ้จะมาไกด์ไลน์ให้สำหรับคนอยากลดน้ำหนักนะ
ระยะเวลาที่เราตั้งเป้าคือ 3 เดือน ( 1 ม.ค. – 31 มี.ค. )
เลยมา 2-3 วันนิดหน่อยไม่เป็นไร

🥊ค่อยๆอ่านทีละ PART ทำความเข้าใจช้าๆ🥊

====================
#PART1

✅ สิ่งที่เราควรจะรู้ก่อนอย่างแรกเลย 3 อย่าง คือ

1.ร่างกายของเราต้องการพลังงานพื้นฐาน
เพื่อหายใจ การทำงานของอวัยวะในร่างกาย หรือเรียกสั้นๆว่า ค่า BMR
(ไม่ควรจะกินต่ำกว่าค่า BMR ป้องกันเรื่องระบบเผาผลาญต่ำเป็นสาเหตุให้กินน้อยลงแต่ไขมันไม่ลด หรือ ลดยากมาก)

2.ร่างกายของเราต้องการพลังงานที่ใช้ทำกิจกรรมในแต่ละวัน (รวมออกกำลังกาย ก็คือค่า BMR + การออกกำลังกาย)
เราจะได้รู้ว่าแท้จริงแล้วเราออกกำลังกายแล้วควรกินเท่าไร กินได้เท่าไรถึงจะลด หรือ นิ่ง หรือ เพิ่ม

3.ต้องทำให้ร่างกายติดลบพลังงาน สัปดาห์ละ 3500-7700 แคลอรี่ (เพื่อเอาไขมันออก 0.5-1 kg)
พลังงานที่เราต้องเผาผลาญไขมัน 1 kg = 7700 แคลอรี่โดยประมาณ

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#PART2

✅ เมื่อรู้ 3 ข้อด้านบนแล้วก็มาแปลงหน่วยกัน
จากนั้นเข้าไปหาค่า BMR และ TDEE ตามลิ้งค์ข้างล่าง หรือจะหาใน google เอาเองก็ได้

http://www.bt-50.com/app.php?app=calculate_bmr_tdee

***ถ้าหักลบ TDEE แล้วต่ำกว่า BMR***
นั่นหมายความว่าคุณออกกำลังกายน้อยเกินไป
ควรจะเพิ่มวันออกกำลังกายให้มากขึ้นไม่ใช่
ไม่ควรลดแคลอรี่จากอาหารลงป้องกันร่างกายไม่ให้เข้าสู่โหมตประหยัดพลังงาน (เผาผลาญต่ำ)
ทำให้ร่างกายหวงไขมันสะสม
ไม่ปล่อยออกมาใช้เพราะขาดสารอาหาร

====================
#PART3
✅ ยกตัวอย่างให้ดู

นางสาว A
สูง 160
หนัก 60
อายุ 20
ออกกำลังกาย 1-3 ครั้งต่อสัปดาห์ (ปานกลาง) <- ค่านี้จะเป็นตัวบอกว่า TDEE คุณมากหรือน้อย
เมื่อกดคำนวณออกมาแล้วได้

BMR = 1410 (อย่ากินต่ำกว่านี้ นี่คือพื้นฐานที่ร่างกายต้องการจริงๆห้ามมโนว่ากินมากกว่า 1000 แคลแล้วจะอ้วน

TDEE 1938 ตีกลมๆก็ 1940 นี่คือพลังงานรวมการออกกำลังกาย 1-3 ครั้งต่อสัปดาห์ (ถ้ากิน 1940 แคลอรี่ต่อวันน้ำหนักคุณก็จะคงที่)

เมื่อเรารู้แล้วว่าพลังงานที่เราต้องการในแต่ละวัน
TDEE = 1938 / BMR = 1410
ถ้าจะเริ่มลดน้ำหนักลดไขมัน ค่า TDEE – 300 ถึง 500
ถ้าจะเริ่มน้ำหนักและกล้ามเนื้อ ค่า TDEE + 500

====================
#PART4

✅ ในกรณีที่ยกตัวอย่าง TDEE = 1940 ถ้ามาถึงลบ 500 เลย จะเหลือแค่ 1440 ซึ่งใกล้ค่า BMR แล้ว
เพราะฉะนั้นให้เริ่มต้นที่ลบ 100-200 แคลดูก่อนอย่าเพิ่งหักโหม เพราะถ้าลดแคลโหดแรกๆหลังๆจะไม่เหลือแคลให้ตัดเพราะมันใกล้เคียงค่า BMR แล้ว สาเหตุที่บางคนกินน้อยออกกำลังกายหนักแล้วไขมันไม่ลด
เพราะว่ากินต่ำกว่าค่า BMR อีก
ค่อยๆเพิ่มการติดลบแคลอรี่ทีละ 100-200 ต่อ 1-2 สัปดาห์

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#PART5

✅ มาๆต่อกำลังเขียนมันส์ๆจากตัวอย่าง

TDEE = 1940 เจ้จะเริ่มหักที่ 300 แคล ก็จะเหลือ 1640
เท่ากับว่า เราติดลบแคลจากการกิน 300 แคล
เราก็ออกกำลังกายอีกเช่น ออกกำลังกาย 500 แคล
ก็เท่ากับว่า เราจะติดลบพลังงานวันละ 800 แคลอรี่

ถ้านำ 800 ไปคูณ 7 (วัน)

800 x 7 = 5600 เราจะติดลบพลังงานราวๆ 5600 แคลอรี่
ซึ่งอีกประมาณ 2100 แคลอรี่ก็จะเผาผลาญไขมันลดลง 1 กิโล

====================
#FinalPART

✅ สรุปก็คือถ้าทำตามนี้ก็จะลดประมาณ
สัปดาห์ละเกือบ 1 กิโล ซึ่งระยะ 3 เดือน
หรือประมาณ 12 สัปดาห์
เพราะฉะนั้นก็ให้ตั้งไปเลยว่า
จะลดประมาณ 3-12 กิโลกรัม (เดือนละ 1 กิโลคือขั้นต่ำสุด)

ซึ่งแนะนำให้ลดแบบนี้จะปลอดภัย
การลดสัปดาห์ละ 1 กิโลกรัมจะค่อนข้างดี
ต่อสุขภาพ ไม่ต้องออกกำลังหักโหม หรืออดอาหาร

✅ การไดเอทลดน้ำหนัก
จำเป็นจะต้องมีระยะเวลาที่แน่นอน
มีกำหนดเริ่มและจบ เพื่อพักฟื้นร่างกาย
และระบบเผาผลาญให้กลับมาทำงานดี
บางคนลดน้ำหนักมาต่อเนื่องเกิน 5-6 เดือน
จนแทบไม่ลดในระยะหลัง ให้คุณพักฟื้น
ค่อยๆกินกลับไปให้เท่า ค่า TDEE ตอนยังไม่หักลบ
จะช่วยฟื้นระบบเผาผลาญกลับมา
ทำแบบนี้ซัก 1-2 เดือน แล้วจึงเริ่มไดเอทใหม่

✅ วันนี้เจ้มาแบบจัดเต็มด้วยสาระ
หวังว่าจะมีคนอ่านมาถึงตรงนี้
แล้วเอาไปทำตามกันนะ
อยากเห็นพวกเธอผอมลง
อยากถูกต้องและสุขภาพดี

เพราะรักหรอกจึงบอกวิธีผอม 💋🤟
เจ้ไงจะใครล่ะ
Weight Loss Start plan in 3 months
(sister has concluded it for you. As promised, find time to read it yourself)

(if you want to lose weight for fun, no serious, no need to read. Skip it. Waste
Write too many quota 7 lines and numbers. But if you want to be serious, this is how to reach the goal) 🎯

Well, sister will guide line for those who want to lose weight.
The duration we aim is 3 MONTHS (1 M. July - 31 there is. July (sighs))
I have come for 2-3 days. It's okay.

Slowly reading part by one. Understand slowly. 🥊

====================
#PART1

✅ WHAT WE SHOULD KNOW FIRST 3 things are

1. Our bodies need basic energy
To breathe the function of body organs aka bmr value
(should not eat lower than BMR. Prevent Low metabolism. It causes less eating, but fat doesn't lose weight or lose weight.)

2. Our bodies need energy that we use daily activities. (including exercise is BMR + exercise)
So we will know how much we actually exercise. How much we should eat to eat to lose weight or keep calm or add.

3. Need to make your body negative energy 3500-7700 calories per week (to remove 0.5-1 kg of fat)
Energy we need to burn 1 kg of fat = 7700 calories estimated

====================
#PART2

✅ WHEN YOU KNOW THE TOP 3 items, let's convert the unit.
Then go find bmr and tdee. Follow the link below or you can find it on Google for yourself.

http://www.bt-50.com/app.php?app=calculate_bmr_tdee

*** IF IT'S CUDDLE DELETE TDEE AND LOWER THAN BMR ***
That means you do too little exercise
Should add more workout days not
Should not reduce calories from food. Prevent your body from getting into energy saving (low metabolism)
Make your body care about fat accumulated
I won't let you use it because I am malnou

====================
#PART3
✅ for example to watch

Miss a
Height 160
Heavy 60
Age 20
Exercise 1-3 times per week (moderate) <- this value will say tdee you more or less
When the calculated is out

BMR = 1410 (don't eat lower than this. This is the basics that your body really wants. Don't imagine that you eat more than 1000 calories and you will be

Tdee 1938 hit, it'S 1940 this is a total energy 1-3 times a week. (if you eat 1940 calories per day, your weight will be stable)

When we already know the energy we need each day
Tdee = 1938 / Mar = 1410
If you want to start losing weight, reduce fat, Tdee-300 to 500
If you want to start weight and muscle, Tdee + 500

====================
#PART4

✅ in case for example, tdee = 1940 if you arrive, delete 500, there will be only 1440 left. It's almost bmr.
Therefore, let's start with deleting 100-200 calories. Don't be too hard. Because if you lose weight, there will be no calories left to cut because it's close to BMR. The reason someone eats less. Exercise hard and fat doesn't lose weight.
Because I eat lower than bmr cost
Gradually increase calorie negativity 100-200 per 1-2 weeks

====================
#PART5

✅ Let's continue. I'm writing fun from the sample.

Tdee = 1940 sister will start breaking at 300 calories. There will be 1640 left.
It's equal that I'm negative from eating 300 calories.
We also exercise again such as working out 500 calories.
It's equal that we will be negative. Energy 800 calories a day.

If you bring 800 to multiply 7 (day)

800 x 7 = 5600 we will be negative energy around 5600 calories
Which is about 2100 calories to burn 1 Kilograms of fat.

====================
#FinalPART

✅ in conclusion, if you follow this, you will lose weight.
Almost 1 kilos a week which is 3 months.
Or about 12 weeks
So let's set it up
I will lose about 3-12 kg (1 kg per month is the minimum)

Which is recommended to reduce like this to be safe.
Losing 1 KG a week will be pretty good
For Health, no need to exercise, hard or diet.

✅ Diet diet
Required a certain period of time
Scheduled to start and end for body recovery.
And metabolism back to work well
Some people have lost weight continuously for more than 5-6 months.
So that I haven't lost weight lately for you to recovery.
Slowly eating back as much as tdee when it wasn't cuddle delete it.
Will regain metabolism back
Did this for 1-2 months then started a new diet.

✅ today, sister came in full of sense.
Hope someone reads here
Let's do it.
Wanna see you guys get thinner
Want to be right and healthy

Because I love you, I tell you how to be slim. 💋🤟
Sister, who else can it be?Translated

Just sharing....
https://www.facebook.com/OrchanAsia/posts/1556391971115806

Kuala Lumpur, 18 November 2017: Appeton, one of Malaysia’s top pharmaceutical brands, launched its repackaged ‘A-Z Vitamin C’ range today, alongside Deputy Minister of Science, Technology and Innovation, YB Datuk Wira Dr. Abu Bakar Mohamad Diah, and its brand ambassador, Datuk Dr. Sheikh Muszaphar, at 1 Utama Shopping Centre amidst a throng of Saturday morning shoppers.

Having been around for more 30 years, Appeton has always championed kids. It understands that kids truly are the future; however, they first need to be protected to stay healthy, to unleash their true potential. It also believes that kids need to be encouraged, inspired and nurtured from a young age – to think outside of the proverbial box.

When the brand decided that it was time for its ‘A-Z Vitamin C’ range to undergo a facelift, they naturally did what most brands do – conduct an in-depth research. Not surprisingly, it found that most parents – their core demographics – still want their kids to be doctors or lawyers despite the multitude of options offered by tertiary institutes locally, or around the world. In their opinion, these two professions are the pinnacle of pride, professionalism and prestige.

Based on the results, the brand decided to incorporate caricatures of these two noble professions, alongside that of an astronaut to highlight to kids that they can, and should always, dream bigger. ‘Being a doctor or lawyer is a great achievement – but why stop there? Kids can aspire to be doctors or lawyers who are also astronauts. They just need to be encouraged to not confine themselves to the status quo,’ says Cheah Ming Loong, Chief Operating Officer of Kotra Pharma.

It is this ‘big idea’ that led Appeton to collaborate with Malaysia’s first astronaut, Datuk Dr. Sheikh Muszaphar. As the first, and as of now, only Malaysian astronaut to fly into space, Datuk Dr. Sheikh Muszaphar is the perfect spokesperson for Appeton’s A-Z Vitamin C Dream Big Campaign – he’s worked hard to become a doctor, without giving up on his dream of becoming an astronaut.

As an orthopaedic surgeon, Datuk Dr. Sheikh Muszaphar understands the importance between being healthy and staying protected, to achieve goals that one sets for oneself. As a young kid, he was always fascinated with space travel. He was lucky that his parents were encouraging of his dream from the get-go; they nurtured and supported him along the way, and made sure that he was healthy, and stayed protected throughout his childhood.

‘Datuk Dr. Sheikh Muszaphar is a trailblazer who has inspired many with his drive, determination and constant innovation, without alienating his core beliefs. We wanted to tap into his backstory, as much as his achievements, to drive the message through to our core customers, which is how the collaboration came about,’ added Cheah.

As part of Appeton’s Dream Big Campaign, Datuk Dr. Sheikh Muszaphar and his two daughters, are featured in Appeton’s ‘Dream Big’ television commercials and billboards along selected highways around Malaysia. A cut-out of him in spacesuit, will also greet consumers at major pharmacies around the country.

The launch event saw parents and children participate in stage games, numerous quizzes, sand art, arts and craft, and alphabet puzzles. They even managed to have their photos taken with the intrepid astronaut-turned-businessman, alongside his lovely daughters, Sophea Isabella (6 years old) and Sophea Natasha (4 years old).

Speaking to reporters at the event, Datuk Dr. Sheikh Muszaphar said, ‘I have been aware of the Appeton brand for as long as I could remember. They’re known for championing kid’s health; and as a doctor, health is the core of my profession, and is therefore, close to my heart.

As kids, we always think we are invincible – that nothing can happen to us. But we do fall sick sometimes and catch colds, flu, and other common ailments. What I realised, from a very young age, was that when we take care of ourselves, be it through exercise, food, or other things, we allow ourselves to have a lot more fun. Our energy levels are up, and we can keep striving to do the things we enjoy.

As a father to two young daughters, and now, twin boys, I try my best to make sure that my kids stay healthy and protected, so that they can go out and discover what the world has to offer. Therefore, when Appeton approached me about this campaign, I saw the synergy right away and said yes. Let’s face it, all parents want the best for their children – I hope that my involvement in in Appeton’s Dream Big Campaign will inspire children to ‘Dream Big’, and remind parents to keep them healthy and protected, so that they can reach for the stars.’

In today’s healthcare business environment, with continuous increase in competition and accelerating change, Appeton remains firm in its quest of fulfilling demands for quality healthcare products at competitive cost. Applying a unique combination of industry expertise and solutions with the right concept, Appeton strives to bring the best in quality to all those it comes in contact with.

Appeton’s ‘A-Z Vitamin C’ range can be found at major pharmacies and Chinese medical halls around the country. For more information about Appeton, please visit www.appeton.com


-END-

No, you don't always have to eat salad to lose weight! Here's a 4-Week Soup Cleansing Diet to help you towards your weight loss goal and to maintain a healthy weight long term. Be sure to watch this video through!

Here's the 28-Day SOUP CLEANSING MEAL PLAN
http://joannasoh.com/foods/meal-plans-1/4-week-soup-cleanse-to-lose-weight

Here's the 28-Day VEGAN SOUP CLEANSING MEAL PLAN
http://joannasoh.com/foods/meal-plans-1/4-week-vegan-soup-cleanse-to-lose-weight

Be sure to download the meal plan, print it off and start the month STRONG!

♥ SUBSCRIBE for new videos every Monday, Wednesday & Friday: https://www.youtube.com/user/joannasohofficial Tag me @JoannaSohOfficial #JSohRecipe LIKE, SHARE this video.
♥ Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

_________

Here are the video links mentioned in the video above:
EAT SOUP & STAY SLIM
https://youtu.be/SvmqURW-swg

3 VEGAN SLIMMING SOUPS
https://youtu.be/61HoJtjm8fk

4 NO-COOK CHILLED SOUPS
https://youtu.be/Qye2YHbxKi8

_________

For the next 28 days, I want you to:
1) Include at least 2 servings of soups everyday. You can either have it for breakfast, lunch or dinner.
2) Choose only low-calorie vegetable or broth based soupS. For instance chunky vegetables, pureed vegetables, clear chicken or beef broth.
3) Avoid cream-based soups especially those loaded with heavy cream, cheese and pasta.
4) Avoid instant can or powdered soup. Those soups tend to be high in calories, fat and sodium, which defeats the whole purpose of adding soups into your diet.
5) If possible, go for homemade soups. If you want to use ready soup stocks for convenience, then opt for the low sodium or low fat variety.

_________

Here are 10 reasons why you should include soups into your diet:
1) It’s very nutritious
You’re basically getting a good balance of protein, carbs and healthy fat all in one bowl. This gives you energy and keep you going for the entire day!

2) You feel full quicker and longer
The combination of water and solids in soup fills you up quicker and longer because it expands the stomach.

3) Reduce total caloric intake
Because soup can fill you up for very few calories, eating soup on a daily basis means that you’re more likely to eat less, crave less, which can help to further reduce your total daily calorie intake and lead to weight loss or to maintain a healthy weight.

4) Increase your water intake
The basis of soup is basically water. So eating soup will contribute to your daily water intake and keep you hydrated.

5) Meet your 5-a-day
If you hate eating your veggies, pureed vegetable soup is the easiest ways to add more vegetables into your diet without feeling like you’re forced to eat your veggies.

6) Great for digestion
The high water content of the vegetables in soup promotes healthy digestion by flushing out toxins in the body. If you suffer from water retention, bloating or constipation, try adding soups into your diet.

7) It’s easy!
Anybody can whip up a good bowl of soup. Even if you can’t cook, it’s almost impossible to mess up. It’s a one-pot dish, you can keep adding more of something into the pot until it turns out fine.

8) You can make-ahead
Whether chilled or warm soups, you can make-ahead in large batches. Keep them chilled in the fridge, or freeze them up and reheat when ready to eat. They’ll last for many weeks and it’s so convenient.

9) It’s affordable
Vegetables, broths and water are cheap. You can easily cook a large pot of soup at a very low cost to feed the entire family to keep them full and healthy!

10) It’s comforting
No matter what cultural background you’re from, a bowl of soup is ALWAYS comforting. It is also very nourishing, restorative, light and very easily digested, especially when we’re ill.

__________

HER Network is NOT sponsored. It is an online network I started bringing together strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out.

Her Network is an extension of my current YouTube channel: https://www.youtube.com/user/joannasohofficial SUBSCRIBE for exciting content every Monday, Wednesday and Friday.

We aim to offer you meaningful content that will continue to add value in your life. The videos will range from health & fitness, food, lifestyle, beauty, fashion, travel, life guide, parenting, and more.
__________

Stay Connected & Follow us!
Joanna Soh:
http://joannasoh.com/
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__________

前一陣子因為假期待在家，又做了不少餅乾，加上聚餐吃的大餐，發現自己真的肥了...(然後發現肥都是先肥腿、瘦都是先瘦胸部，還真的不公平...Orz)

但因為還是很容易嘴饞，也想玩烘焙，於是就做了這個健康的 堅果燕麥棒，有大量堅果提供營養，堅果是好的脂肪，吃了也讓人較無罪惡感，又可以解嘴饞~:9

Due to lack of exercise and big meals in the past few weeks, I found that I was getting some extra fat on my thigh. (oh no...)
However, my sweet tooth cannot be changed overnight, and I still like baking and making desserts/snacks as well, so I decide to make a snack that is oil-free, no extra sugar, healthy, and guilt-less─ my granola bar.


PS. Blog圖文是使用手持調理棒，若是使用攪拌棒要中途稍微搖一下， 讓杯裡的堅果與果乾位置交替。

✗ 支持我的創作 Petreon - http://bit.ly/patreon-barrelleaf
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https://www.barrelleaf.com/energy-bars/

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影片中的 IN THIS VIDEO

• 食物處理機 - https://goo.gl/9M5Ugp
• 食物調理機 - http://amzn.to/2EYbmhf
• 調理杯 - http://amzn.to/2Cc07jb

• Food processor - https://amzn.to/2tuRcrI
• Blender - http://amzn.to/2EYbmhf
• Blender Container - http://amzn.to/2Cc07jb

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你可能也感興趣 YOU MIGHT ALSO BE INTERESTED

• 蔓越莓黑巧克力燕麥脆榖片- https://www.barrelleaf.com/cranberry-chocolate-granola/
• 營養堅果燕麥棒 - https://www.barrelleaf.com/energy-bars/
• 全素抹茶燕麥穀片- https://www.barrelleaf.com/matcha-granola/

• Cranberry Chocolate Granola - https://www.barrelleaf.com/cranberry-chocolate-granola/
• Healthy Energy Granola Bars - https://www.barrelleaf.com/energy-bars/
• Vegan Matcha Granola (Gluten-Free) - https://www.barrelleaf.com/matcha-granola/

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到其它地方找我 CONNECT WITH ME

• Blog - https://www.barrelleaf.com/
• Facebook - https://www.facebook.com/barrelleafstoastnotebook
• Instagram - https://www.instagram.com/barrelleaf
• Pinterest - https://www.pinterest.com/barrelleaf/

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可能對你有幫助 HELPFUL LINKS

• 食譜度量標準 + 常見問答集 FAQ - https://www.barrelleaf.com/recipe-measurement/
• 我的器具與食材 - https://www.barrelleaf.com/shop/
• iHerb 購物初體驗︱經驗&開箱 - https://www.barrelleaf.com/iherb-first-buy/
• iHerb 購物95折 折扣碼「MOK5777」- http://www.iherb.com/?rcode=MOK5777

• Recipe Mesurement + FAQ - https://www.barrelleaf.com/recipe-measurement/
• My Tool & Ingredients - https://www.barrelleaf.com/shop/
• My iHerb Haul- https://www.barrelleaf.com/iherb-first-buy/
• iHerb 5% Off Code「MOK5777」- http://www.iherb.com/?rcode=MOK5777

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如果你喜歡這個影片，請給我一個讚，鼓勵是我動力!
也歡迎訂閱我的頻道，之後會有更多的影片喔! 謝謝 :)

If you like this video, please give me a thumbs up & subscribe for more videos coming up!
You could also leave comments below to share your thoughts or what kind of recipe/video that you want to see.
Thank you all.

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自然飲食小廚房 Healthy Clean Kitchen
https://www.facebook.com/groups/1224348334357692/

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連絡我 CONTACT
• 合作相關 - nora@barrelleaf.com
• 其它問題 - https://www.facebook.com/messages/t/barrelleafstoastnotebook

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