{"id":183,"date":"2026-06-01T09:00:00","date_gmt":"2026-06-01T00:00:00","guid":{"rendered":"https:\/\/believehani.com\/blog\/?p=183"},"modified":"2026-08-03T17:48:31","modified_gmt":"2026-08-03T08:48:31","slug":"%ec%8b%a0%ec%b2%9c%ec%97%ad%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ec%9a%b4%eb%8f%99-%ec%97%b4%ec%8b%ac%ed%9e%88-%ed%96%88%eb%8a%94%eb%8d%b0-%ec%99%9c-%ec%82%b4%ec%9d%b4-%ec%95%88-%eb%b9%a0%ec%a7%88","status":"publish","type":"post","link":"https:\/\/believehani.com\/blog\/%ec%8b%a0%ec%b2%9c%ec%97%ad%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ec%9a%b4%eb%8f%99-%ec%97%b4%ec%8b%ac%ed%9e%88-%ed%96%88%eb%8a%94%eb%8d%b0-%ec%99%9c-%ec%82%b4%ec%9d%b4-%ec%95%88-%eb%b9%a0%ec%a7%88","title":{"rendered":"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?"},"content":{"rendered":"<figure class=\"wp-block-image\">\n<img decoding=\"async\" src=\"https:\/\/wp.believehani.com\/wp-content\/uploads\/2026\/08\/224303040054-0.webp\" alt=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" \/><\/figure>\n<blockquote class=\"wp-block-quote\">\n<p><i><b>\ud5ec\uc2a4\uc7a5 3\ub2ec \ub2e4\ub154\ub294\ub370 \uc65c \ub098\ub9cc \uadf8\ub300\ub85c\uc57c\u2026<\/b><\/i><\/p>\n<\/blockquote>\n<p><b><\/b><\/p>\n<p>30~50\ub300\ub77c\uba74 \ud55c \ubc88\ucbe4 \uc774\ub7f0 \uacbd\ud5d8 \uc788\uc73c\uc2dc\uc8e0?<\/p>\n<p>\uc0c8\ud574 \uacb0\uc2ec\uc73c\ub85c \ud5ec\uc2a4\uc7a5 \ub4f1\ub85d, PT\uae4c\uc9c0 \ubc1b\uc73c\uba74\uc11c \uc5f4\uc2ec\ud788 \ud588\ub294\ub370\u2026 \uccb4\uc911\uacc4 \uc22b\uc790\ub294 \uafc8\uca4d\ub3c4 \uc548 \ud558\uace0. \uc624\ud788\ub824 \uc6b4\ub3d9\ud558\uace0 \ub098\uba74 \ub354 \ubc30\uace0\ud30c\uc11c \ub354 \uba39\uac8c \ub418\ub294 \uadf8 \uc545\uc21c\ud658.<\/p>\n<p>\uc0ac\uc2e4 \uc774\uac74 <b>\uc758\uc9c0\uc758 \ubb38\uc81c\uac00 \uc544\ub2d9\ub2c8\ub2e4.<\/b><\/p>\n<p><b><\/b><\/p>\n<p><b><\/b><\/p>\n<p><b>\uc6b4\ub3d9\uc774 \ub2e4\uc774\uc5b4\ud2b8\uc5d0 \uae30\uc5ec\ud558\ub294 \ube44\uc911, <\/b><b>\ub2e8 10%<\/b><\/p>\n<p>\ucda9\uaca9\uc801\uc774\uc9c0\ub9cc \uc0ac\uc2e4\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc6b0\ub9ac \ubab8\uc774 \ud558\ub8e8\uc5d0 \uc4f0\ub294 \uc5d0\ub108\uc9c0\ub97c \ub72f\uc5b4\ubcf4\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4.<\/p>\n<figure class=\"wp-block-image\">\n<img decoding=\"async\" src=\"https:\/\/wp.believehani.com\/wp-content\/uploads\/2026\/08\/224303040054-1.webp\" alt=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" \/><\/figure>\n<p>\ud5ec\uc2a4\uc7a5\uc5d0\uc11c 1\uc2dc\uac04 \ub540 \ud758\ub824\ub3c4 \uc804\uccb4 \uc5d0\ub108\uc9c0 \uc18c\ube44\uc758 \uace0\uc791 10%\uc785\ub2c8\ub2e4.<\/p>\n<p><b><\/b><\/p>\n<p><b>\ub9cc \ubcf4 \uac78\uc5b4\ub3c4 \ucf5c\ub77c \ud55c \ubcd1 \uc218\uc900<\/b><\/p>\n<p>68kg \uc131\uc778\uc774 \ud558\ub8e8 1\ub9cc \ubcf4\ub97c \uac78\uc73c\uba74 \uc57d <b>250kcal<\/b> \uc18c\ube44\ub429\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub7f0\ub370 \ud3b8\uc758\uc810 \ucf5c\ub77c 600ml \ud55c \ubcd1\uc774 <b>250~280kcal<\/b>\uc608\uc694.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><i>&#8220;\ud558\ub8e8 \uc885\uc77c \uac78\uc5c8\ub294\ub370 \ucf5c\ub77c \ud55c \ubcd1\uc774\ub77c\uace0?&#8221;<\/i><\/p>\n<\/blockquote>\n<p>\ub124, \uadf8\uac8c \ud604\uc2e4\uc785\ub2c8\ub2e4. \uc6b4\ub3d9 \ud6c4 &#8220;\uc624\ub298 \uc5f4\uc2ec\ud788 \ud588\uc73c\ub2c8\uae4c&#8221; \ud558\uace0 \uce58\ud0a8 \ud55c \uc870\uac01 \ub354 \uc9d1\uc73c\uba74? <u>\uadf8\ub0a0\uc758 \uc6b4\ub3d9 \ud6a8\uacfc\ub294 \uc0ac\ub77c\uc9d1\ub2c8\ub2e4.<\/u><\/p>\n<hr \/>\n<p><b>\ubab8\uc740 \uc0dd\uac01\ubcf4\ub2e4 \ud6e8\uc52c \uc601\ub9ac\ud569\ub2c8\ub2e4<\/b><\/p>\n<p>\uc544\ud504\ub9ac\uce74\uc758 \ud558\ub4dc\uc790\uc871\uc740 \ub9e4\uc77c 12~14km\ub97c \uac78\uc73c\uba70 \uc0b4\uc544\uac11\ub2c8\ub2e4. \uadf8\ub7f0\ub370 \uc5f0\uad6c\ub85c \uce21\uc815\ud574\ubcf4\ub2c8 \ucd1d \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9\uc774 \uc8fc\ub85c \uc549\uc544 \uc0dd\ud65c\ud558\ub294 \ubbf8\uad6d\uc778\uacfc \ud070 \ucc28\uc774\uac00 \uc5c6\uc5c8\uc5b4\uc694.<\/p>\n<p>\uc6b0\ub9ac \ubab8\uc740 \uc6b4\ub3d9\ub7c9\uc774 \ub298\uba74 <b>\ub2e4\ub978 \uacf3\uc5d0\uc11c \uc5d0\ub108\uc9c0\ub97c \uc544\uaef4\uc11c<\/b> \uc804\uccb4 \ucd1d\ub7c9\uc744 \ub9de\ucdb0\ubc84\ub9bd\ub2c8\ub2e4. \ubab8\uc774 \uc6cc\ub099 \uc0dd\uc874\uc5d0 \ucd5c\uc801\ud654\ub418\uc5b4 \uc788\uac70\ub4e0\uc694.<\/p>\n<p>30~50\ub300\uc77c\uc218\ub85d \uc774 \uc801\uc751\uc774 \ub354 \ube60\ub974\uac8c \uc635\ub2c8\ub2e4. &#8220;\uc608\uc804\uc5d4 \uc870\uae08\ub9cc \uc6b4\ub3d9\ud574\ub3c4 \ube60\uc84c\ub294\ub370\u2026&#8221; \ud558\uc2dc\ub294 \ubd84\ub4e4, \ubc14\ub85c \uc774 \uc774\uc720\uc785\ub2c8\ub2e4.<\/p>\n<p><b>1\ub9cc \ubcf4\uc758 \uc2e4\uc81c \ud6a8\uacfc\ub294 \ucf5c\ub77c \ud55c \ubcd1\uc785\ub2c8\ub2e4.<\/b><\/p>\n<p><b><\/b><\/p>\n<figure class=\"wp-block-image\">\n<img decoding=\"async\" src=\"https:\/\/wp.believehani.com\/wp-content\/uploads\/2026\/08\/224303040054-2.webp\" alt=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" \/><\/figure>\n<p><b><\/b><\/p>\n<p><b>\uc704\uc758 \ud45c, \uc774\ud574\ud558\uc168\ub098\uc694? \uc774\uac8c \ubc14\ub85c \uc2dd\ub2e8 \uad50\uc815 \uc5c6\uc774 \uc6b4\ub3d9\ub9cc\uc73c\ub85c\ub294 \uc0b4\uc744 \ube7c\uae30 \uc5b4\ub824\uc6b4 \uc774\uc720\uc785\ub2c8\ub2e4.<\/b><\/p>\n<blockquote class=\"wp-block-quote\">\n<p><i><b>&#8220;\uadf8\ub7fc \uc6b4\ub3d9\uc740 \ud544\uc694 \uc5c6\ub294 \uac74\uac00\uc694? &#8220;<\/b><\/i><i><b><\/b><\/i><\/p>\n<p><i><b>\uc808\ub300 \uc544\ub2d9\ub2c8\ub2e4!<\/b><\/i><\/p>\n<\/blockquote>\n<p>1989\ub144 \ubcf4\uc2a4\ud134 \uacbd\ucc30\uad00 160\uba85\uc744 3\ub144\uac04 \ucd94\uc801\ud55c \uc5f0\uad6c \uacb0\uacfc\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p><b><\/b><\/p>\n<p><b>&#8211; \uc2dd\ub2e8 + \uc6b4\ub3d9 \ubcd1\ud589 \uadf8\ub8f9<\/b> \u2192 \uac10\ub7c9\ud55c \uccb4\uc911\uc744 \uadf8\ub300\ub85c \uc720\uc9c0<\/p>\n<p><b>&#8211; \uc2dd\ub2e8\ub9cc \ubc14\uafbc \uadf8\ub8f9<\/b> \u2192 \uc0b4\uc740 \ube60\uc84c\uc9c0\ub9cc 3\ub144 \ud6c4 \ub300\ubd80\ubd84 \uc6d0\ub798 \ubab8\ubb34\uac8c\ub85c \ub3cc\uc544\uc634<\/p>\n<p>\uc6b4\ub3d9\uc758 \uc9c4\uc9dc \uc5ed\ud560\uc740 <b>\ube7c\ub294 \uac83<\/b>\uc774 \uc544\ub2c8\ub77c <b>\uc9c0\ud0a4\ub294 \uac83<\/b>\uc785\ub2c8\ub2e4.<\/p>\n<p>\uc694\uc694 \uc5c6\uc774 \uc720\uc9c0\ud558\uace0 \uc2f6\ub2e4\uba74, \uc6b4\ub3d9\uc740 \uc120\ud0dd\uc774 \uc544\ub2cc \ud544\uc218\uc785\ub2c8\ub2e4.<\/p>\n<hr \/>\n<p><b>\uc815\ub9ac\ud558\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4<\/b><\/p>\n<blockquote class=\"wp-block-quote\">\n<p><b>\uc0b4\uc744 \ube84 \ub54c \u2192 \uc2dd\ub2e8 \uad50\uc815\uc774 \ud575\uc2ec<\/b> <b>\ube80 \uc0b4\uc744 \uc9c0\ud0ac \ub54c \u2192 \uc6b4\ub3d9\uc774 \ud544\uc218<\/b><\/p>\n<\/blockquote>\n<figure class=\"wp-block-image\">\n<img decoding=\"async\" src=\"https:\/\/wp.believehani.com\/wp-content\/uploads\/2026\/08\/224303040054-3.webp\" alt=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" \/><\/figure>\n<p>40\ub300\uc5d0 \uc6b4\ub3d9\ub9cc \uc5f4\uc2ec\ud788 \ud558\ub294 \uac74, \uad6c\uba4d \ub09c \uc695\uc870\uc5d0 \ubb3c \ucc44\uc6b0\ub294 \uac83\uacfc \uac19\uc2b5\ub2c8\ub2e4. \uba3c\uc800 \uad6c\uba4d(\uc2dd\ub2e8)\uc744 \ub9c9\uc544\uc57c \uc6b4\ub3d9(\ubb3c)\uc774 \uc313\uc785\ub2c8\ub2e4.<\/p>\n<p><b><\/b><\/p>\n<p>30~50\ub300\ub294 \ubc14\uc05c \uc77c\uc0c1\uc5d0 \ubb34\ub9ac\ud55c \uc6b4\ub3d9\ubcf4\ub2e4, <b>\uc2dd\ub2e8\uc744 \uba3c\uc800 \uc7a1\uace0 \uc9c0\uc18d \uac00\ub2a5\ud55c \uc6b4\ub3d9 \uc2b5\uad00<\/b>\uc744 \ub9cc\ub4dc\ub294 \uac8c \ud6e8\uc52c \ud604\uc2e4\uc801\uc774\uace0 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<hr \/>\n<p><b>\ube4c\ub9ac\ube0c\ud55c\uc758\uc6d0 \uc2e0\ucc9c\uc5ed<\/b>\uc5d0\uc11c\ub294 \ud55c\ubc29\uc7ac\ud65c\uc758\ud559\uacfc \uc804\ubb38\uc758\uac00 \uc5ec\ub7ec\ubd84\uc758 \ub2e4\uc774\uc5b4\ud2b8\ub97c \ubc00\ucc29\uad00\ub9ac\ud569\ub2c8\ub2e4.<\/p>\n<p>\ub2e4\uc774\uc5b4\ud2b8\ud658\ub9cc \ucc98\ubc29\ubc1b\ub294 \uac83\uc774 \uc544\ub2c8\ub77c \ud56d\uc0c1 \uc800\ud76c\uac00 \ud568\uaed8 \ub2e4\uc774\uc5b4\ud2b8\ub97c \ud558\uace0 \uc788\ub294 \ubc00\ucc29\uad00\ub9ac\ud615 \ub2e4\uc774\uc5b4\ud2b8 \ud504\ub85c\uadf8\ub7a8\uc785\ub2c8\ub2e4.<\/p>\n<figure class=\"wp-block-image\">\n<img decoding=\"async\" src=\"https:\/\/wp.believehani.com\/wp-content\/uploads\/2026\/08\/224303040054-4.webp\" alt=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" \/><\/figure>\n<p>&lt;\ucc38\uace0 \uc790\ub8cc&gt;<\/p>\n<p>Pontzer H et al. &#8220;Hunter-gatherer energetics and human obesity.&#8221; PLoS ONE 7(7): e40503. 2012. \u2014 \ud558\ub4dc\uc790\uc871 \uc5d0\ub108\uc9c0 \uc18c\ube44\ub7c9, \ucd1d \uc5d0\ub108\uc9c0\uc18c\ube44\ub7c9 \ube44\uad50 \uc5f0\uad6c<\/p>\n<p>Pontzer H et al. &#8220;Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans.&#8221; Current Biology. 2016. \u2014 \uc5d0\ub108\uc9c0 \uc81c\ud55c \ubaa8\ub378(Constrained Energy Expenditure)<\/p>\n<p>Pavlou KN et al. &#8220;Physical activity as a supplement to a weight-loss dietary regimen.&#8221; Am J Clin Nutr. 1989. \u2014 \ubcf4\uc2a4\ud134 \uacbd\ucc30\uad00 160\uba85 \ub300\uc0c1 3\ub144 \ucd94\uc801 \uc5f0\uad6c, \uc6b4\ub3d9 \ubcd1\ud589 \uc2dc \uccb4\uc911 \uc720\uc9c0 \ud6a8\uacfc<\/p>\n<figure class=\"wp-block-image\">\n<img decoding=\"async\" src=\"https:\/\/wp.believehani.com\/wp-content\/uploads\/2026\/08\/224303040054-5.webp\" alt=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\ud5ec\uc2a4\uc7a5 3\ub2ec \ub2e4\ub154\ub294\ub370 \uc65c \ub098\ub9cc \uadf8\ub300\ub85c\uc57c\u2026 30~50\ub300\ub77c\uba74 \ud55c \ubc88\ucbe4 \uc774\ub7f0 \uacbd\ud5d8 \uc788\uc73c\uc2dc\uc8e0? \uc0c8\ud574 \uacb0\uc2ec\uc73c\ub85c \ud5ec\uc2a4\uc7a5 \ub4f1\ub85d, PT\uae4c\uc9c0 \ubc1b\uc73c\uba74\uc11c \uc5f4\uc2ec\ud788 \ud588\ub294\ub370\u2026 \uccb4\uc911\uacc4 \uc22b\uc790\ub294 \uafc8\uca4d\ub3c4 \uc548 \ud558\uace0. \uc624\ud788\ub824 \uc6b4\ub3d9\ud558\uace0 \ub098\uba74 \ub354 \ubc30\uace0\ud30c\uc11c \ub354 \uba39\uac8c \ub418\ub294 \uadf8 \uc545\uc21c\ud658. \uc0ac\uc2e4 \uc774\uac74 \uc758\uc9c0\uc758 \ubb38\uc81c\uac00 \uc544\ub2d9\ub2c8\ub2e4. \uc6b4\ub3d9\uc774 \ub2e4\uc774\uc5b4\ud2b8\uc5d0 \uae30\uc5ec\ud558\ub294 \ube44\uc911, \ub2e8 10% \ucda9\uaca9\uc801\uc774\uc9c0\ub9cc \uc0ac\uc2e4\uc785\ub2c8\ub2e4. \uc6b0\ub9ac \ubab8\uc774 \ud558\ub8e8\uc5d0 \uc4f0\ub294 \uc5d0\ub108\uc9c0\ub97c \ub72f\uc5b4\ubcf4\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4. &#8230; <a title=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\" class=\"read-more\" href=\"https:\/\/believehani.com\/blog\/%ec%8b%a0%ec%b2%9c%ec%97%ad%eb%8b%a4%ec%9d%b4%ec%96%b4%ed%8a%b8-%ec%9a%b4%eb%8f%99-%ec%97%b4%ec%8b%ac%ed%9e%88-%ed%96%88%eb%8a%94%eb%8d%b0-%ec%99%9c-%ec%82%b4%ec%9d%b4-%ec%95%88-%eb%b9%a0%ec%a7%88\" aria-label=\"\uc2e0\ucc9c\uc5ed\ub2e4\uc774\uc5b4\ud2b8 \uc6b4\ub3d9 \uc5f4\uc2ec\ud788 \ud588\ub294\ub370 \uc65c \uc0b4\uc774 \uc548 \ube60\uc9c8\uae4c?\uc5d0 \ub300\ud574 \ub354 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uc138\uc694\">\ub354 \uc77d\uae30<\/a><\/p>\n","protected":false},"author":1,"featured_media":177,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-183","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet"],"_links":{"self":[{"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/posts\/183","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/comments?post=183"}],"version-history":[{"count":1,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/posts\/183\/revisions"}],"predecessor-version":[{"id":425,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/posts\/183\/revisions\/425"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/media\/177"}],"wp:attachment":[{"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/media?parent=183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/categories?post=183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/believehani.com\/blog\/wp-json\/wp\/v2\/tags?post=183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}