Nutrition and Weight Management Energy Balance

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

Calculations for Optimal BW n 1. Determine % fat n 2. Calculate Fat Weight –BW * %fat ÷ 100 n 3. Calculate Fat-Free Weight –BW - FW n 4. Calculate Desirable Weight –FFW ÷ (1- (desired %fat ÷ 100))

Calculations n 5. Calculate amount of weight that needs to be lost –BW - Desirable Weight n 6. Calculate kcal deficit –3500 kcal per pound of weight needed to be lost n 7. Assuming loss of 1 pound (3500 kcals) per week, calculate # weeks to reach goal

Body Fat Standards »MenWomen n At risk<5%<8% n Below Average n Average1523 n Above Average n At risk>25>32

Basal Metabolic Rate n BMR = a measure of the minimal amount of energy needed to maintain basic and essential physiological functions n Varies according to age, gender, body composition, and body size

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

BMR n BW x 24.2 for males n BW x 22 for females

BMR Age Reduction n % n % n %

BMR + Activity Level »GenderMenWomen n Sedentary1515 n Lightly Active4035 n Moderately Active5045 n Very Active8570 n Exceptionally Active110100

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

Weight Loss Guidelines n Lose no more than 0.5 to 1.0 kg (1 to 2 lb) per week. n Reduce caloric intake to 200 to 500 kcal less than daily energy expenditure n Eat at least 1200 kcal/day n Kcal Reduction not to exceed 1000kcal/day n Eat 3 meals a day

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

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

Assessment of Diet n Old-fashioned method n Software n Web Sites –dawp.anet.com **** – –

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

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

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