Use of energy （calories） by the body falls into two categories．The first is energy used for essential bodily functions —digestion, heart beat, breathing —and BMR （新陈代谢）．In an average-sized adult, BMR requires about 1400 calories per day．

　　The second category is energy used for physical activity —standing, walking and all other movements．Together with the BMR, it makes up total calorie use, which should be balanced by food intake for weight to remain stable．

　　For years now, we have known that dieting—especially severe dieting （400 calories per day, for instance） —decreases BMR．This is tlie body's defense system to keep energy when food supply is reduced．Unfortunately, it tends to weaken the diet's effects by enabling the body to "get by" on fewer calories．For this reason, I believe that severe dieting is not a good way to lose weight, and all dieting should be seen as a temporary measure．

　　In addition to helping weight loss and continued weight control, regular exercise has many other features to recommend it．While weight loss by dieting alone results in some loss of muscle as well as fat, weight loss by exercise and moderate dieting leads to an increased proportion of muscle mass．The regular exerciser has good heart function too．

　　Regular exercise helps to raise blood levels of high-density lipoprotein （HDL） and increased exercise leads to increased food intake and thus to increased intake of critical nutrients．

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