Energy In – Energy OutBody Mass Index

Obesity

Energy in – Energy out

Calorie (aka. ______________)◦ Amount of ____________ needed to __________ the

temperature of 1 _________ of pure water by 1C

______ calories = 1 kilocalorie (kcal) or 1 Calorie◦ Note: There is a difference between Calorie

(capital C) and calorie (lowercase c)

Foods __________ in Calories can produce lots of _____________

What is a “Calorie”?

_______________ Calories you consume in _______________ of _______________, store approximately 1 _______________ of body fat◦ i.e. Consume extra 500 Calories for 7 days = 1

pound of fat in a month = 4 pounds of fat

Regardless of food intake (protein, carbohydrates, fat), body will convert _______________ into _______________

Fact about Calories

_______________ of excess Calories from carbohydrates sources are lost in their _______________ to fat◦ i.e. Consume extra 1000 Calories of carbohydrate,

750 Calories will be stored as fat

Number of _______________ necessary to maintain one’s current body _______________ is known as _______________ caloric need.◦ Examples include basal metabolic rate, calories for

activity, & thermic effect of food

Fact about Calories

What happens inside the body when you eat too much or too little food?

When _______________ food _______________ is consumed than is needed, _______________ fat enters the fat cells for _______________

When energy supplies run _______________, stored fat is _______________

Energy

Energy in foods and beverages is the only _______________ to the “_______________ ______” side of the energy balance _______________

Must first become familiar with the amounts of energy in foods and beverages

Recommendations for energy intake _______________ from individual to individual

Energy

Change in energy stores = energy in – energy out

Amount of _______________ energy stored by our body represents the _______________ between the amount _______________ in and the amount _______________

Consume more than expend = weight ______ Expend more than consume = weight _______

Energy Equation

No easy method exists for determining the energy an individual spends and therefore needs

One way to _______________ energy needs is to _______________ your food intake and body _______________ over a period of time (activities during this time are typical)

Energy Out

_______________ amount of energy the body requires to _______________ on all _______________ functions (sum total of all the involuntary activities that are necessary to sustain life, including heartbeat & circulation, respiration, temperature maintenance, nervous system activity, hormone secretion, etc. )

_______________ component of the average person’s daily energy _______________

Basal Metabolism (BM)

Age, sex, weight, lean _______________ mass, and general level of _______________ fitness _______________ one’s metabolic rate

_______________ energy to _______________ the body’s work that goes on all the time without our conscious _______________

Basal Metabolism (BM)

_______________ from person to person _______________ at which body uses

_______________ to support its basal metabolism

You _______________ speed up your BMR◦ Can increase with voluntary activities Lean

tissue is more metabolically active than fat tissue, as a way to speed up your BMR to the maximum possible rate is to make endurance and strength building activities a daily habit so that your body composition becomes as lean as possible

Basal Metabolic Rate (BMR)

Enough to cover your energy expenditures

Step 1: Convert pounds to kilograms_______ lbs ÷ 2.2 lbs/kg = _______ kg

Step 2: multiply weight in kg by BMR factor (BMR factor: 1.0 Calorie per kg of body weight/her for men or 0.9 for women [men have more muscle {metabolically active tissue} than women do)_______ kg x _______ kg/hr = _______ Calories/hr

How many Calories do I need?

Step 3: Multiply the calories in one hour by hours in day_______ Calories/hr x 24 hrs/day = _______

Calories/day

I need to consume approximately _______ Calories each day.

How many Calories do I need?

• Resting metabolic rate (RMR) – measure metabolic rate under less rigorous conditions

Harris-Benedict Equation◦ Determine resting metabolic rate◦ ** Someone with more muscle mass will have a

higher resting metabolic rate than someone with less muscle mass**

Resting metabolic rate

**This is just an estimation**

Males RMR◦ 66.5 + (5xH)+(13.7xW)-(6.8xA)

Females RMR◦ 665 + (1.9xH)+(9.5xW)-(4.7xA)

** H = height in cm; W = weight in kg; A = age

Resting Metabolic Rate

Take your RMR value & multiply by one of the following:

◦ Relatively sedentary (no regular exercise routine) – multiply RMR by 1.4

◦ Exercises moderately (min 3 days/week) – multiply RMR by 1.6

◦ Highly active (moderate – high activity min 4 days/week) – multiply RMR by 1.8

From RMR to daily caloric needs

About 5 – 10 % of a meals _______________ value is used up in stepped-up _______________ in the five or so hours _______________ the meal

The _______________ needed to _______________ , _______________ , transport, and store the food one consumes

Thermic effect of food

Body Mass Index

The body mass index (BMI) is a _______________ of weight-to-height. It is not a _______________ measure of body fat but it is an _______________ of _______________ risk associated with being under- and overweight.

Research conducted with large groups of people have shown that the _______________ can be classified into _______________ associated with health risk.

Facts about BMI

BMI values most _______________ in assessing degrees of _______________ and are less useful for _______________ non-obese people’s body fat

_______________ of using the BMI◦ Fail to indicate how much of the _______________ is

fat ◦ _______________ fat is located

Facts about BMI

Classification BMI category (kg/m2)

Risk of developing health problems

Underweight < 18.5 IncreasedNormal weight 18.5 – 24.9 LeastOverweight 25 – 29.9 IncreasedObese class I 30 – 34.9 HighObese class II 35 – 39.9 Very highObese class III > 40 Extremely high

Facts about BMI

BMI is the ratio of a person’s _______________ in kilograms to the _______________ of his or her _______________ in metres.

BMI = body weight (kg) ÷ height² (m)

BMI equation

The WC measurement is an _______________ of health risk associated with _______________ obesity.

A WC measurement of _______________ (40 in.) or more for _______________, and _______________ (35 in.) or more for women, is associated with an _______________ risk of developing health problems such as _____________________, coronary heart disease and high _______________ _______________.

Waist Circumference (WC)

_______________ -shaped ◦ People store body fat around the _______________ and

chest, surrounding _______________ organs, such as the heart

◦ _______________ risk for _______________ disease, stroke, diabetes, high blood pressure and gall bladder disease

_______________ -shaped ◦ People store _______________ on the _______________

and thighs, just below the surface of the skin◦ Not necessarily a risk to their health

Apple or pear?

The BMI and WC may _______________ or _______________ health risks in certain adults, such as:◦ Highly _______________ adults

◦ Adults who have a very _______________ body build

◦ Young adults who have not _______________ full growth

◦ Adults _______________ 65 years of age.

BMI & WC