Weight Management Chapter 11 Lessons 1.

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Presentation transcript:

Weight Management Chapter 11 Lessons 1

How Body Uses Energy Metabolism – the process by which the body breaks down substances & gets energy from food Energy needed is determined by 2 things Activity level Basal Metabolism Rate (BMR): amount of energy needed to keep body functioning at rest Energy Balance: amount of food energy taken in is equal to amount of energy used E.B. Formula: (TEST) BMR+energy for activity (24hrs)+energy to digest food = Total energy body needs

Calculating Your Calorie Needs 1. Calculating BMR calories Females Body weight (pounds) x 10 = BMR calories Males Body weight (pounds) x 11 = BMR calories 2. Calculating Activity Level Calories Activity level %BMR calories Multiply by Inactive 30 .30 Average activity 50 .50 Very active 75 .75 3. Calculating Calories Needed To Digest Food (BMR calories + activity calories) (0.1) = Digestion calories 4. Total calories needed = Step 1 + 2 + 3

Calculating Your Caloric Needs (Do for self) Ms. V as an example Step 1 130 x 10 = 1300 (BMR calorie needs) Step 2 1300 x 0.5 = 650 (Activity calorie needs) Step 3 (1300+650) (0.1) = 195 (Digestion calorie needs) Step 4 1300 + 650 + 195 = 2145

FYI On Calories Extra calories are stored as fat Some body fat is essential Young women 20-30% Young men 12-20% 3,500 calories = 1 pound of body fat

Overweight vs. Obese Overweight: heavier than the standard weight range for your height Health problems: heart disease, high blood pressure, cancers, type 2 diabetes, sleeping problems Obese: having excess body fat Reason: Lack of exercise & changing diets

Managing Weight Loss Lose fat not muscle Choose nutrient-dense food ½-1 lb/week 1 lb/wk = eat 500 fewer calories/day OR burn 500 more calories/day Choose nutrient-dense food Watch portion sizes Eat fewer foods that are high in fats & added sugars Enjoy your favorite foods in moderation Be active & tone muscles Stay hydrated