Healthy Weight Management

Weight Management Requires a healthy balance…

Calories In… Teen Girls Girls getting about one hour per day of activity, need 2,000 daily calories. Those who are less active need slightly fewer calories. Teen Boys Depending on their size and activity levels, most teen boys need between 2,200 and 2,400 calories per day. Reduce the number on the low end of the range by 100 to 200 calories for teen boys who are sedentary. Active Teens Athletes need additional calories to use as fuel for power and endurance. Too few calories can actually break down, rather than build muscles. Active teen girls should eat between 2,200 to 3,000 calories per day, while boys need 3,000 to 4,000 calories. What does 2000 calories look like?

Where do all the calories come from? Beverages…..

Where do all the calories come from?

Calories Out… Basal Metabolism (BMR) Refers to the energy required by the body for the functioning of the vital organs, including the heart, lungs, liver, kidneys, nervous system, muscles and skin. Basal metabolism does not include energy required by the digestive system and is measured after fasting for at least 12 hours. Between 50 percent and 70 percent of the total energy expended per day is utilized for the functioning of the vital organs.

Factors Impacting BMR Age- BMR decreases at a rate of 2% per decade Sex- Males have a higher BMR than females do to higher amounts of muscle mass Height & Weight- the more body mass the more cells requiring energy Muscle mass- muscle cells utilize more energy Pituitary/Thyroid Function- hormones produced by the thyroid can speed and slow metabolism

Calories Out… Active Metabolic Rate (AMR) The number of calories you burn in a day Includes your BMR Includes ALL additional daily activities (including sleep and Exercise)

Factors Impacting AMR BMR Activity Level- increases the AMR Frequency of activity Intensity of activity Time performing the activity Type of activity (cardio, weight training, yoga)

Sleep and Metabolism What Happens to the Body When There is a Lack of Sleep? When your body does not receive enough sleep, the result is an increased appetite. Not enough sleep causes difficulty in metabolizing carbohydrates. This leads to high blood sugar levels, which then causes an increase in insulin. The increase in insulin is a signal to the body to store unused energy as fat. People who continue to have sleep deprivation have increased chances of diabetes, hypertension, obesity, and memory loss. Basically, the body ages faster.

Cortisol and Metabolism Positive and Negative Effects Cortisol is a hormone released in response to stress Short-term effects of higher levels of cortisol are positive, like heightened mental functions, a burst of energy and lowered pain sensitivity. The effects of prolonged secretion of cortisol, however, include an increase in abdominal fat, impaired mental function, an increase in blood pressure and a decrease in muscle tissue.