Nutrition and Weight Management

Energy Balance

Energy Balance

3500 kcal = 1 pound of fat Positive Energy Balance

– food intake exceeds expenditure (RMR + activity)

Negative Energy Balance– expenditure exceeds food intake

Calculations for Optimal BW

1. Determine % fat 2. Calculate Fat Weight

– BW * %fat ÷ 100 3. Calculate Fat-Free Weight

– BW - FW 4. Calculate Desirable Weight

– FFW ÷ (1- (desired %fat ÷ 100))

Calculations

5. Calculate amount of weight that needs to be lost– BW - Desirable Weight

6. Calculate kcal deficit– 3500 kcal per pound of weight needed to be

lost 7. Assuming loss of 1 pound (3500 kcals)

per week, calculate # weeks to reach goal

Body Fat Standards

» MenWomen

At risk <5% <8% Below Average 6-14 9-22 Average 15 23 Above Average 16-24 24-31 At risk >25 >32

Basal Metabolic Rate

BMR = a measure of the minimal amount of energy needed to maintain basic and essential physiological functions

Varies according to age, gender, body composition, and body size

Estimating BMR

Body Surface Area BW, Ht, Age Equation FFM Quick Estimate - BW

BMR

BW x 24.2 for males BW x 22 for females

BMR Age Reduction

22-35 5% 36-55 8% 56-75 13%

BMR + Activity Level

» Gender MenWomen

Sedentary 15 15 Lightly Active 40 35 Moderately Active 50 45 Very Active 85 70 Exceptionally Active110 100

Weight Management

Lifestyle Changes– Daily Activity

• structured aerobic activity• increase in recreational activities• park the car as far away as possible• take the stairs• throw away your power tools/remote control

Lifestyle

Follow Dietary Guidelines– variety– fruits and vegetables– low in saturated fat/cholesterol– low sugar– low sodium– alcohol in moderation

Weight Loss Guidelines

Lose no more than 0.5 to 1.0 kg (1 to 2 lb) per week.

Reduce caloric intake to 200 to 500 kcal less than daily energy expenditure

Eat at least 1200 kcal/day Kcal Reduction not to exceed

1000kcal/day Eat 3 meals a day

Weight Loss Guidelines

Combine proper diet with exercise. Use moderate resistance and

endurance training (Lose fat not muscle)

Go for duration rather than intensity

Excessive weight loss???

Dehydration Chronic fatigue Disordered eating and eating disorders Menstrual dysfunction Bone mineral disorders Excessive Exercising

Assessment of Diet

Old-fashioned method Software Web Sites

– dawp.anet.com ****– www.nutribase.com– www.cyberdiet.com

Assessment of Diet

Caloric intake vs. needs % CHO, fat, protein Saturated fat Cholesterol Sodium

Assessment of Diet

Vitamins/Minerals Meal breakdown (time of day) Portion Sizes Low-fat does not mean Low-calorie

Fat Loss

Aerobic Activities <70% of max >30 min At least 3days/week 8weeks in length or forever