Body Weight Management PATRIOT HS

Questions that people ask : How do I lose weight? How many calories do I need? Why does my weight stay the same when I exercise or change my diet? I want abs, so do I just do crunches?

Do you know what your doing?

So once again it starts with what you put into your body!!

What are calories?  By definition a calorie is the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.  The important word to take away from this definition is ENERGY.  Calories are ENERGY that fuel our bodies  How many calories do you get from carbs, protein, and fats?  So what is a Calorie? So what is a Calorie?

So what is Metabolism Closer Look at metabolism. Closer Look at metabolism.  This minimum number of calories is called your resting metabolic rate (RMR) or Basal Metabolism …what you need just to keep you alive  Varies greatly depending on heredity, age, sex, weight, and muscle mass.  In order to have enough energy to live your day and be active you need more energy than what’s required from your resting metabolic rate (RMR).  Young people have a higher metabolism because their bodies are growing and developing.  As you get older, your metabolism slows down.

So how do I lose weight or maintain a healthy weight?  Must first understand body composition. Who weighs more?

Overweight vs Underweight?  We must move away from these terms and start thinking of body composition and body fat.  Body Composition: All the tissues that make up your body.  Body Fat: the ratio of body fat vs. lean body tissues: muscle bone, skin etc.  On average a person will range from 15 to 25 percent body fat.  Females have genetically more body fat than males  Females should stay between 11 to 25 percent body fat, while males should stay between 6 to 20 percent body fat.  Being over 35 percent for females and 30 for males are classified as being obese  Body fat test can be performed to find your percentage

So which one do you want?

Weight Management  Remember it starts with your DIET: You are truly what you eat.  You must fuel your body with the right amount nutrients each day if you want results and balance it with exercise.  If you starve yourself, your body will actually store body fat, and burn lean body tissue. The result is weight loss, but is it the weight you wanted to lose?  Remember that a scale is not the only weight measure success.  IF you lift weights and develop muscle you will actually gain weight.  Losing.5 to 1 pound a week is the safest approach.

The secret is out!!!!  If you exceed the number of calories your body requires each day you will eventually gain weight.  It takes an excess of 3500 calories to gain 1 lb. of fat.  Example: if your body needs 2500 calories a day to maintain its current weight and every day you consume 3000 (one 20 oz Mocha Frappe could add 500 calories) in one week you would gain 1 lb.  3500/7=500 each day lower your calories by 500 to lose weight!!!!  You can do this by exercising or by cutting down on what you eat, or a combination of both.  Dr Miller GW Weight Loss Centerhttps://youtu.be/WbGKrpMEJR4 Centerhttps://youtu.be/WbGKrpMEJR4

So how about gaining weight?  You would want to use the same formula as losing weight. Increase your calories.  If you are exercising you must take that into consideration of what you are burning.  Remember by increasing muscle you are increasing weight.  For most people this is the approach you want to take in gaining weight.

You have a Choice!