Presentation on theme: "Strategies for Success in Weight Management"— Presentation transcript:
1 Metabolism Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight ManagementBy: James J. Messina, Ph.D.
2 What is your metabolism Metabolism is the process of energy expenditureCalories are units of energy that our body burns in many waysOur body uses energy to perform each & every function: breathing, rejuvenating of cells, digesting of food, brain functioningEvery unit of energy “consumed” “ingested” “digested from food we eat” and NOT SPENT is stored as BODY FAT!
3 What is your metabolism 3 components of metabolismBasal metabolic rateActivityDigestion
4 Basal Metabolic RateBMR = number of calories would need daily simply to stay alive if were totally inactive, in bed, awake for 16 hours & slept for 8 hoursHarris-Benedict Equation:Women: 661+(4.38 x weight in pounds)+(4.38 x height in inches)-(4.7 x age)=BMRMen: 67+(6.24 x weight in pounds)+(12.7 x height in inches)- (6.9 x age)=BMR
5 Activity Level and Metabolism Activity can account for 20-30% of metabolismSedentary = Multiplier 1.15 x BMRLight activity (Normal Every day activities) = Multiplier 1.3 x BMRModerately Active(exercise 3-4 x’s week) = Multiplier 1.4 x BMRVery Active (exercise more than 4 x’s week) = Multiplier 1.5 x BMRExtremely Active (exercise 6-7 x’s week) = Multiplier 1.6 x BMR
6 Activity Level and Metabolism If you change Light activity (Normal Every day activities) to Moderately Active(exercise 3-4 x’s week) daily caloric burning goes up 7.7%If you change Light activity (Normal Every day activities) to Very Active (exercise more than 4 x’s week) daily caloric burning goes up 23%If you change Light activity (Normal Every day activities) to Extremely Active (exercise 6-7 x’s week) daily caloric burning goes up 38.5%
7 Body Weight and Metabolism Higher body weight the higher the Basal Metabolic RateTherefore overweight persons require more calories daily to maintain overweight status than a thinner personOvereating therefore increases metabolismIf overweight you must consistently overeat to maintain your metabolism and keep your weight on & if you stop overeating you will lose weight
8 Digestion’s Part in Metabolism Digestion is 7-13% of your metabolismOvereating speeds up metabolismOur bodies have to work harder to digest the food we take in when we overeatOur bodies metabolism have to work harder to digest that which will make us heavierOverweight people overeat so much that they override the body’s natural defense mechanism of the increased digestion rate
9 Basal Metabolic Rate Example Use the Harris-Benedict Calculator atwww. businessplanforthebody.comAt 56 and 5’10 and 210 lbs my BMR forResting = 1879Sedentary (multiplier 1.15)=2162Lightly Active (x 1.3) (normal daily activities)= 2444Moderately Active (x 1.4)(exercise 2-3 x’s a week) = 2632Very Active (x 1.5) (exercise 3-4 x’s a week) = 3008Extremely Active (x 1.6) (6-7 x’s a week) = 3384
10 What are you eatingCarbohydrates –fruits and vegetables are good carbohydrates, don’t eliminate them and burn as quick as fats doProteins – most complex and most difficult to digest or burn, stays in stomach longer than other two, feel fuller longer when consumedFats – carbohydrates and fats are burned about the same rate, protein definitely burns the slowest
11 Carbohydrates All starches and sugars Main source of energy for body Each gram = 4 caloriesMost foods contain carbohydratesSugar: sucrose=white & brown sugars; lactose in milk & fructose in fruits & vegsStarches: complex carbohydrates in beans, breads, cereals, pasta, potatoes
12 Protein The body’s building material for muscle, skin, bone, & hair Made up of chains of amino acidsEach gram = 4 caloriesUsed to make antibodies, disease fighting chemicals and hormones like insulin which are messengers in bodyProteins include: meat, fish, poultry, dairy products, eggs, legumes, & nuts
13 Fat – 3 Categories of Fat Saturates: “bad” fat Monosaturated fat Polyunsaturated fatEach gram of fat provides 9 caloriesFat packs lots of energyIf not expended will become body fat
14 When are you eating? Time between meals is significant Space your food throughout the day to keep your metabolic rate upDo not put your body in a starvation mode by only eating once or twice in 24 hour period
15 Variables affecting Metabolism Genes: only 25% of body weight is determined by genesPredisposition and predetermined are not the same, predisposition gives you freedom of choiceThyroid function problems: slow down results in weight gain, 11 million Americans have it.Lean muscle tissue require more calories to stay strong it is created through strength & resistance training