Healthy lifestyle and unhealthy eating habits among teenagers

HOW TO BURN CALORIES? Wiktoria Stefańska Zuzanna Surówka Class Ic

Basic rules of healthy eating 1. Variety 2. Moderation 3. Balance

Rule nr 1: Variety • eat colorfully • avoid monotony • don’t eat the same food for 2 days • use different methods of preparing food • while doing shopping visit all deparments at the grocer’s • use different types of pasta, rice, bread and groats • eat seasonally • use food of high quality and home-made preserves

Rule nr 2: Moderation • don’t force yourself to eat everything what is on the plate • thank for the food when somebody serves and you are not hungry • eat when you are hungry • don’t overeat, leave the space for the desert • don’t starve before holidays to eat later more • all types of food are allowed in a diet

Rule nr 3 Balance • eat every day the healthiest products: fruit, vegetables, groats, olive oil • rarely eat less healthy food: meat , pasta • very seldom eat unhealthy food: chips, chocolate cake, hamburgers • half of the plate should be vegetables and fruit • eat homely-made dishes • drink mostly water

HEALTHY SUBSTITUTES cream yoghurt mayonnaise White bread pork mustard wholemeal bread poultry

Kilocalory (kcal)- the amount of thermal energy that - by burning foods with a certain energy value - should be delivered to the body. People need these calories for: - heartbeat and lungs work (breathing) - functioning of internal organs - brain work - keeping the body warm

• Calories are best burned during exercise and a proper diet. The basis for effective fat burning is a well-balanced diet.

• Burning depends on our sex, age, weight and the time and pace at which we perform the activity • Awareness of how much we burn calories during intense physical exercise is a strong motivation to act, especially if our goal is to lose unnecessary kilograms. Intense physical exercise is the best way to accelerate metabolism and energy consumption derived from adipose tissue • How many calories we burn during exercise depends not only on its intensity, but also on the weight of the exerciser, as well as on the time of training.

• Running (fast - 5 min/km) - 780 kcal/h • Fast walking (7 km/h) - 293 kcal/h • Walking - 228 kcal/h • Swimming - 468 kcal/h • Dancing - 366 kcal/h • Aerobik - 300 kcal/h • Boks - 558 kcal/h • Bowling - 204 kcal/h • Horse riding - 258 kcal/h • Skating- 426 kcal/h • Skiing - 438 kcal/h • Playing basketball - 504 kcal/h

• You can also burn calories without intensive exercise at the gym. All you need to do is reach for the vacuum cleaner, mop or glass spray. Even when performing activities such as text messaging, kissing or chewing a chewing gum, we burn unnecessary calories • • • Ironing – 140 kcal/h Walking up the stairs- 948 kcal/h Vacuuming - 135 kcal/h Sex - 200 - 600 kcal hand wash - 150 kcal cleaning the floor -213 kcal Kissing - 11 kcal/h Texting - 40 kcal/h Working in the garden – 350 kcal/h Shower – 466 kcal/h Chatting – 269 kcal/h

• The human body burns calories when you are asleep. In addition, sleep is a very important element of the weight loss process. Sleepy people not only burned fewer calories during sleep, but also have an increased appetite, which is not conducive to weight loss. During the sleep we burn 70 kcal/h.

ISOTONIC DRINK • 2 glasses of water (500 ml), • 1, 5 spoon of honey, • A pinch of salt, • Juice from half a lemon