Weight Control & Calculating Calorie Intake Health Mrs. Farver

Why Do You Eat?  Hunger: The body’s physical response to the need for food.  Appetite: A desire, rather than a need to eat certain types of food.

What Foods Do You Choose?  Factors that affect food choices: Smell and taste of the food Mood Family traditions and ethnic background Social occasions Religious traditions Health concerns Advertising Cost and availability

Food Provides Energy  Carbohydrates, Fats, and Proteins are the energy-giving nutrients.  This energy they give are called CALORIES.

Calories in breakfast The right breakfast keeps you going: –When you wake up in the morning you usually haven’t eaten for hours – if you skip breakfast, you haven’t eaten for 16 hours! Your brain needs glucose to function properly. –The ideal breakfast includes some carbs, fat, and protein because it “keeps you going” longer. (ex: yogurt, cereal, and fruit)

How Much Energy (Calories) Do You Need?  Depends on how much energy you’re using. We need energy even if we’re not real active.  Most of the food and energy our bodies need are for basic functions such as breathing, circulating blood, and growing.

BASAL METABOLIC RATE  First of all, what is metabolism? Metabolism is the amount of energy (calories) your body burns to maintain itself  Basal Metabolic Rate: The minimum amount of energy needed to keep you alive when you are rested, fasting stage, such as right when you wake up in the morning. The amount of energy that is used for BMR is different for each person

Number of Calories the Body Utilizes at Rest (Basal Metabolic Rate, BMR)  Females: Body Weight in lbs. x 10 = Basal Metabolic Rate.  Males: Body Weight in lbs. x 11 = Basal Metabolic Rate.

So... Then how much energy do I need to do daily activities  REMEMBER: BMR does not include the extra energy you need and use for activities beyond basic functions (breathing, circulation, etc)  The more active you are – the more energy you need.  The less active you are – the less energy you need.

Calculating Daily Calories for Activity Only  INACTIVE PERSON: Multiply.3 x BMR = calories for physical Activity  MODERATELY ACTIVE Multiply.4 x BMR = calories for physical activity  ACTIVE: Multiply.5 x BMR = calories for physical activity

Total calories needed per day  BMR plus  Activity calories equals  Total daily calories

Let’s Practice! Statistics Female 130 lbs 65 inches tall Moderately Active Calories Used Per Day  BMR = ________X_________  Activity Calories = _______X_______  Total Calories = _______+_________

Why Are So Many Americans Overweight?  2 reasons: 1 – Lack of physical activity (often due to modern conveniences) 2 – Our diet, we eat more than we need to, and choose foods high in sugar and fat  PORTION DISTORTION

Why Do You Weigh What You Weigh?  Energy intake and expenditure  Heredity: Control of your energy balance, body size, and body shape

What is a Healthy Weight for Me?  There is more to a healthy body weight than just what the scale reads.  Healthy weights are different for different people…so, weight recommendations are given in a range.  When your weight is within the healthy weight range, your risk of getting diseases from having too much or too little body fat is low.

What is a Healthy Weight for Me? Continued  Body Composition: A measure of the proportion of body fat to lean muscle mass and bone. –Everyone is different depending on gender, age, body type, and heredity Body Mass Index (BMI) – see chart on next slide –Determines an estimate of the percent of body fat in one’s body and generalizes if a person is of a normal weight or under or overweight. –BMI = (weight /height 2 ) x 703

Let’s Practice  Statistics Male 165 lbs 69 inches tall Active  BMI = (____/____ 2 )x703 Make sure you follow the proper order of operations for basic math –Square the height first –Then do the division –Then do the multiplication

(Body Mass Index)BMI

A Healthy Weight Management Plan  Once you determine your ideal weight, you can set up a healthy weight management plan.

HERE IS THE KEY! EASY AND SIMPLE  CALORIES IN versus CALORIES OUT To maintain weight: –Equal calories in, equal calories out To lose weight: –Less calories in, more calories out To gain weight: –More calories in, less calories out

How to lose weight…  1 pound = 3,500 calories  Healthy weight loss is to lose 1 pound a week. Why?  How do I lose 1 pound a week. Well, it all depends on calories in vs. calories out. Therefore, if I want to lose 1 pound in a week, how many calories less would I have to take in OR how many calories would I have to expend in a day? What about gaining a pound a week?

Weight loss (cont.)  The best way to do this: Reduce calorie intake by 250 calories and expend 250 calories through physical activity each day. – = 500 a day –500 x 7 days a week = 3,500 calories –3,500 calories = 1 pound

Muscle weighs more than fat  Muscle weighs more than fat, BUT muscle uses much more energy than fat. Therefore, you want to maintain or increase muscle mass and lose fat instead. Because muscle uses more energy for your body to maintain it – your metabolism increases, making weight lose easier.

Tips for losing weight  Reduce portion sizes  Substitute poor foods with healthier choices Example: Instead of double-scoop ice cream, choose an ice pop, frozen yogurt, or sherbet  Get moving! Ride bike or walk to school rather than drive, etc.

Dangerous Weight-Loss Practices  Fad diets: A diet that requires major changes in your eating habits and promises quick results. Often based on incorrect information. Often cut out much needed nutrient foods. If a diet says you need to cut out 1 or more of the 6 major nutrients, it is bogus. Difficult to follow and keep up because the body craves the nutrients it needs. Examples: –Atkins, South Beach Diet, Cabbage Soup diet, Grapefruit diet.

Dangerous Weight-Loss Practices continued  Diet Pills: Many attempts have been made to create a diet pill that causes easy and safe weight-loss – IT DOESN’T EXIST! The pills out there now are often not FDA approved Doctor can prescribe pills that aid weight-loss but only when combined with diet and exercise modification.

Dangerous Weight-Loss Practices continued  Surgery: A drastic method of reducing body weight. Gastric Bypass: –Procedure that changes the structure of the digestive tract by bypassing part of the stomach and sometimes the intestine. Very risky and only recommended for adults who weight-related health risks are more serious than the risk of surgery itself.

THE BIG PICTURE  Remember the only safe and reliable way to manage your weight is to balance your food intake with your exercise.  It is a lifestyle change – that’s why quick and rapid weight-loss does not work and can’t be maintained over time.