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  3. Dieting Dieting is one of those things that is completely integrated into American culture. On any given day, a huge portion

Dieting Dieting is one of those things that is completely integrated into American culture. On any given day, a huge portion

admin2010-10-14  104
问题                       Dieting
    Dieting is one of those things that is completely integrated into American culture. On any given day, a huge portion of the U.S. population is "on a diet" and "counting calories" in one way or another.
Your Body’s Efficiency
    Have you ever wondered why, for so many people, weight gain seems to be a fact of life? It’s because the human body is way too efficient! It just does not take that much energy to maintain the human body at rest; and when exercising, the human body is amazingly frugal when it comes to turning food into motion.
    At rest, the human body burns only about 12 calories per pound of body weight per day(26 calories per kilogram). That means that if you weigh 150 pounds(68 kg), your body uses only about:
    150 X 12 = 1,800 calories per day
    Twelve calories per pound per day is a rough estimate.
    Those 1,800 calories are used to do everything you need to stay alive:
    They keep your heart beating and lungs breathing.
    They keep your internal organs operating properly.
    They keep your brain running.
    They keep your body warm.
    In motion, the human body also uses energy very efficiently. For example, a person running a marathon(26 miles or 42 km)burns only about 2,60Ocalories. In other words, you burn only about 100 calories per mile(about 62 calories per km)when you are running.
Taking Calories In
    The 1,800 calories that a typical person at rest needs per day is just not that many. Convenient food often takes the lead in our daily diets. In a typical day someone might consume some thing like this:
    You might have two Pop-Tarts(r)for breakfast,
    then hit Pizza Hut for lunch,
    grab some Snack Well’s and a cola for a snack,
    head for McDonald’s for dinner
    and top it off with some potato chips while watching TV.
    You can see how the number of calories coming in can easily reach 3,000, 4,000 or 5,000 per day without any effort at all. That’s the problem.
    Your body, it turns out, is extremely efficient at capturing and storing excess calories. Whenever your body finds that it has excess calories on hand, it converts them to fat and saves them for a rainy day. It only takes 3,500 excess calories to create 1 pound of new fat on your body.
The Idea Behind Dieting
    To lose I pound of fat, what you have to do is burn off 3,500 calories. That is, over a period of time, you have to consume 3,500 calories less than your body needs. There are several ways you can Create that deficit. If you assume that you weigh 150 pounds and that your body at rest needs 1,800 calories per day(150 ~ 12 = 1,800)to live.
    The only way to lose fat is to consume fewer calories per day than your body needs. For every 3,500 calories that your body takes from its fat reserves, you lose i pound(0.45 kg)of body fat. You can create the deficit either by monitoring and restricting your intake of calories, or by exercising, or both.
    The idea behind most diet is simply to help you somehow lower the number of calories that you consume each day. That’s all they do.
Why Diets Tend Not to Work
    The reason why most diets tend not to work for very long is because they are not sustain able. A person gains weight because he or she consumes more calories per day than needed. The diet creates a temporary deficit. When the diet ends, the person goes back to normal eating and the weight comes back. What is needed instead is a sustainable diet m a food consumption and exercise plan -- that lets you live a normal life and eat normal foods in a normal way.
Building a Sustainable Diet
    Building a. sustainable diet and exercise plan is the key to maintaining a consistent weight. This is not easy for many people. As described in the previous sections, the landscape is literally covered with calories, and exercise takes time and energy, Calorie Counter
    The first step to building a sustainable diet is to start counting the calories that you consume in a day so that you become conscious of two things:
    You need to understand exactly how many calories you are eating on a "normal" day.
    You need to realize where each calorie comes from -- you need to build a calorie data base in your brain so that you know, whenever you eat something, just how many calories it is supplying.
    The second step is to figure out how many calories you need in a day. You can use the "12 calories per pound" rule.
    Pick your "ideal weight" -- the weight that you would like to maintain.. Then calculate how many calories a day you can consume to maintain that weight.
    The third step is to compare the two numbers--You may be startled by the difference between the "number of calories you need" and "the number of calories that you take in" in a day.
    The fourth step is to figure out how to bring the two numbers in line. You have to watch and count everything you eat and drink every day and stick to your daily limit.
The fifth step might be to add exercise to the mix so that you can raise the number of calories you can consume per day. Burning 250 or 500 calories per day through exercise can make a big difference.
Cutting Calories
    In an effort to reduce the number of calories you take in per day, here are several strategies that you might find effective:
    Be conscious of every calorie you consume, and keep a daily journal. Stick an index card in your pocket each day and write down everything you eat and drink.
    Eliminate all calories that come in through drinking. In other words, drink water.
    Eliminate white sugar.
    Similarly, try eliminating all fried foods.
    Try to replace high-density foods with low-density foods.
    Try wearing form-fitting clothes instead of sweats. The tight clothing acts as a subliminal(下意识的)reminder of what you are trying to accomplish. If you follow these guidelines and, through diet and exercise, keep the number of calories you consume below the number of calories needed, you will lose fat and maintain a consistent weight.
Fitting in Exercise
    Exercise is one tool you have to control your weight because exercise is a way to increase the number of calories that you burn in a day. One way to make the most of exercise is to integrate some form of exercise into your daily routine. Here are several examples:
    Try to find some type of exercise that you enjoy(or at least can tolerate)and do it every day for 30 minutes, 60 minutes or more.
    Try to fit micro-exercises into your daily life.
    Put a set of weights at your desk and use them three or four times during the day, as you think or talk on the phone.
    Find an exercise partner.
    Try to exercise every day.
If you want to maintain a consistent weight, you must make ______.
选项
答案a sustainable diet and exercise plan
解析 本句是一个条件句，要求填出保持体形的方法，定位在Building a Sustainable Diet 小标题下Building a sustainable diet and exercise plan is the key to maintaining a consistent weight．动词build与make起相同作用，key的意思又等同于must。
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