Dinner UnhealthyHealthy A total ~ 1700 kcal (80 % of RDI)A total of 290 kcal (15 % of RDI)
What is YOUR choice? ~ 25 kcal = ~ 25 kcal (125 grams)
Socialising Unhealthy Healthy One of each ≈ total of 600 kcal Fruit juices Vegetable juices Flavored water If alcohol: Pure alcohol (less tonic, milk etc.) White wine, light beer Piña colada ~ 600 kcal Margarita ~ 700 kcal
Control your portions For stable weight / little exercise Good ideas
How do you do it? Organise your shoppingBuy a lunch box Make it easy for yourself! Always bring a healthy snack with you!
The cost of burning excess calories 1 MET (metabolic equivalent) = 1 kcal/kg/hour Sitting / reading = 1,3 MET Normal walking = 3 MET Moderate swimming = 5,3 MET Heavy resistance training = 6 MET Vigouros spinning = 8,5 MET Running 10 km/t = 9,8 MET Example 1: Normal walking, 60 kg => 3 * 60 kg = 180 kcal / hour Example 2: Running 10 km/t => 9,8 * 70 kg = 686 kcal / hour
What this also means… 100 g of milk choclate Equals ≈ 540 kcal If your weight is 60 kg, you need to walk for almost 3 hours to burn it off Or if your weight is 70 kg, you need to run quite fast for 45 min. to burn it off
Your consent to our cookies if you continue to use this website.