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Nutrition and Weight Management

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

grady-cummings
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Nutrition and Weight Management

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  1. Nutrition and Weight Management Energy Balance

  2. Energy Balance • 3500 kcal = 1 pound of fat • Positive Energy Balance • food intake exceeds expenditure (RMR + activity) • Negative Energy Balance • expenditure exceeds food intake

  3. 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))

  4. 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

  5. Body Fat Standards • Men Women • At risk <5% <8% • Below Average 6-14 9-22 • Average 15 23 • Above Average 16-24 24-31 • At risk >25 >32

  6. 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

  7. Estimating BMR • Body Surface Area • BW, Ht, Age Equation • FFM • Quick Estimate - BW

  8. BMR • BW x 24.2 for males • BW x 22 for females

  9. BMR Age Reduction • 22-35 5% • 36-55 8% • 56-75 13%

  10. BMR + Activity Level • Gender Men Women • Sedentary 15 15 • Lightly Active 40 35 • Moderately Active 50 45 • Very Active 85 70 • Exceptionally Active 110 100

  11. 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

  12. Lifestyle • Follow Dietary Guidelines • variety • fruits and vegetables • low in saturated fat/cholesterol • low sugar • low sodium • alcohol in moderation

  13. 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

  14. Weight Loss Guidelines • Combine proper diet with exercise. • Use moderate resistance and endurance training (Lose fat not muscle) • Go for duration rather than intensity

  15. Excessive weight loss??? • Dehydration • Chronic fatigue • Disordered eating and eating disorders • Menstrual dysfunction • Bone mineral disorders • Excessive Exercising

  16. Assessment of Diet • Old-fashioned method • Software • Web Sites • dawp.anet.com **** • www.nutribase.com • www.cyberdiet.com

  17. Assessment of Diet • Caloric intake vs. needs • % CHO, fat, protein • Saturated fat • Cholesterol • Sodium

  18. Assessment of Diet • Vitamins/Minerals • Meal breakdown (time of day) • Portion Sizes • Low-fat does not mean Low-calorie

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

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