The energy balancing act Chapter 12

Energy Energy is the ability to do work Understanding energy balance is the key to weight management Balancing energy involves equating the amount of energy you take in (FOOD) with the amount of energy you use (PHYSICAL ACTIVITY) The energy in foods is measured in calories The energy balance equation could be expressed as: Calories In = Calories Out Calories In/ Energy Input Calories Out/ Energy Output

Energy Input (Calories In) Consists of the foods you consume What are the 3 nutrients that provide your body with energy? Carbs, Fats, and Protein Track your calorie consumption for a minimum of 3 days to get an average daily calorie consumption Fitbit Daily Food Plan (MyPlate.gov) Other apps or tracking software

Energy Output (Calories Out)

Basal Metabolism (60-65%) Basal Metabolism The amount of energy required to support the operation of all internal body systems, except digestion Breathing, circulating blood, maintaining nerve activity, secreting hormones, maintaining body temperature, and making new cells Keeps your body alive when it is at rest Basal Metabolic Rate The rate at which the body uses energy for basal metabolism. It depends on: Body Structure Body Composition Gender Body temperature Thyroxine Age Diet Growth BMR can be changed by increasing muscle tissue in the body. A regular exercise program helps develop muscle tissue and increase BMR.

Physical Activity (25-35%) Energy output varies on body size The larger the body size, the greater the amount of energy needed to make muscles work Example: a 180 pound person burns more calories while walking than a 120 pound person Energy Costs for Various Physical Activities (chart page 297) Calories Used for Activities (24 Hour Log- Assignment)

Thermic Effect of Food (5-10%) The energy required to complete the process of digestion, absorption, and metabolism. Think of this as the energy required to extract the energy from food May depend slightly on the types and amounts of foods eaten

Energy Imbalance Calories Excess Food in (calories consumed) is more than the energy out (calories used). Weight will be gained. Energy Out Food In

Energy Imbalance Calorie Deficit Energy Out (calories used) is more than the food in (calories consumed). Weight will be lost. Food In Energy Out

Determining Healthy Weight There are health risks associated with too little and too much body fat Body weight refers to the total mass of an individual measured in pounds or kilograms Healthy body weight is a body weight specific to gender, height, and body frame size and is associated with health and longevity Methods for determining healthy weight: Mathematical equation of height and weight Take measurements of your body fat Measure body composition Asses body fat distribution patterns

Evaluate Your Weight Activity C, Chapter 12 Use your textbook (pages 300-304) to answer the questions after following directions to find the following: Body Mass Index ( scale, tape measure) Body Composition (tape measure) Location of Body Fat (string, tape measure)

Alternatives to BMI (article) Body Adiposity Index (BAI) Waist Circumference Measurement Waist to hip ratio Hydrostatic Weighing Body Fat Measuring