A must-see if you eat too much! How much exercise can I consume calories?

If you eat or drink what you like, you will feel happy. On the other hand, many people may eat too much and start exercising because they are worried about their stomach and weight. In this article, we will introduce the "calorie intake and calorie consumption" that everyone wants to know how much walking or running can consume what they eat.

Let's know the calorie intake

There are two types of calories: "calories ingested" consumed in meals, etc., and "calories consumed" consumed by maintaining the body and exercising. First of all, let's know the amount of energy required for daily life = calorie intake. The table below is an excerpt from the Ministry of Health, Labour and Welfare's "Japanese dietary intake standard (2020 version) of calorie intake per day.

※What is Physical Activity Level?

1. Spend most of your life sitting.
2. It is a sitting-centered job, but I work in the workplace, work in the workplace, work, shopping, housework, light sports, etc.
3. People who have a lot of work standing and moving. Or they have active exercise habits such as sports.

If the above calories and calories consumed are equal, there is basically no increase or decrease in weight, but if the calories consumed are over, you will gain weight.

By the way, we humans consume a lot of energy through basal metabolism. Specifically, adult men are about 1,500 calories and women are about 1,100 calories. Therefore, after comparing the above calorie intake with the calories consumed by basal metabolism, it seems good to think about how much you should overtake and how much exercise you should exercise.

Next, let's take a look at how many calories the food around us is. Please note that it depends on the volume, so please use it as a guide for one person only.

First of all, the staple food system is roughly calories.

• Regular serving of rice 270 calories
• 1 piece of bread (cut 6 pieces) 160 kilocalories
• Sandwich 315 calories
• Curry rice 850 calories
• Omurice 850 calories
• Meat sauce spaghetti 615 calories
• Soy sauce ramen 470 calories
• Sushi (8 kan) 590 calories

As you could imagine, it’s a lot of calories. After all, it seems better to be conscious of the eighth minute of the stomach.

Next is the gourmet of the sea in Kochi.

• Bonito takitaki (about 6 slices) 155 kilocalories

• alfonsino stewed fillet (80g) 179 kcal

• Kamaage Shirasu (small plate) 115 calories

Oh! It's healthy and healthy!

Finally, drink and dessert menu.

• Beer (350ml) 142 calories
• Tea 0 calories
• Coffee 6 calories
• Cafe ole 60 calories

• Potato Chips (60g per bag) 332 calories
• Chocolate (1 piece) 279 calories
• Donuts (1 piece) 224 calories

Speaking of Kochi...

• Millet biscuits (120g per bag) 542 kcal　

• Potato Kenpo (105g per bag) 509 kilocalories

You can see that dessert has a lot of calories.

Let's know the calories consumed

Move your body to consume too much of what you eat! So let's take a look at how much calories you can consume when you actually exercise.

For example, if you walk slowly for an hour and a half?

Please visit this site

Tourism is a sport! How many steps are you going to visit? "Noichi Animal Park"

Tourism is a sport! How many steps are you going to visit? "Makino Botanical Garden"

If a person of about 50 kg walks about 7 km over an hour and a half on a relatively flat road, about 276 calories could be consumed. If you compare it with the calories of the food introduced, you can cover about one piece of chocolate. I ate too much candy! In such a case, it would be a good idea to walk consciously. Let's take a look at other things.

Running (1 hour, 10km)

A 50 kg person is 515 calories. A 70 kg person is 720 calories

That means that if you run a full marathon 42.195km, you will consume about 3,000 kilocalories.

Jogging (1 hour)

A 50 kg person is 368 calories. A 70 kg person is 515 calories

Mountain climbing (1 hour)

A 50 kg person is 341 calories. A 70 kg person is 478 calories

I found that if you move your body, you can consume calories firmly.

Of course, exercise has a lot of good sides besides calorie consumption. One of them is having muscles in the body. As a result, the amount of basal metabolism increases, and it is said that it becomes a body that is hard to fat. Therefore, it is important to continue exercising and think about the effects on the mind and body in the long run, rather than just worrying about the amount of exercise and the amount of calories consumed per day alone.

By the way, it is good news for those who feel guilty about beer after exercise. In a paper published overseas in 2019, it was announced that a moderate amount of beer drinking about one bottle of 350 ml can had no significant effect on training (* References). But be careful not to drink too much. Alcohol has the effect of inhibiting muscle growth, so be sure to keep a moderate amount.

※References
「Beer or Ethanol Effects on the Body Composition Response to High-Intensity Interval Training. The BEER-HIIT Study」

In addition, we have compiled the ranking of calories consumed by exercise and sports, so please take a look at it together.

Top 10 calories consumed by exercise and sports

Finally

In this article, we will tell you if you can consume too much by exercise. If you are not used to exercise, you can start with light exercise such as walking or jogging. Choose a sport that can be continued without difficulty, a sport that suits your life, and continue. Also, there are many fun activities in Kochi Prefecture where you can move your body, so please try it.

Finally, this time I talked about calorie intake and calories consumed, but it is forbidden to overeat too much. Eat a balanced diet and stay healthy every day.