Fit Fresh Cuisine Presents:

Think of yourself as a Car…..

Your Fuel SourceEnergy Carbohydrate4 kcal/ g Protein4 kcal/ g Fat9 kcal/g

Metabolism:  Amount of calories burned over a period of time Higher Metabolism= More Calories Burned Lower Metabolism= Less Calories Burned

ATP : Does it all Mechanical Work- Muscle Contraction Chemical Work- Systems in the body

Just how many ATP’s…. SourceEnergyATP’s Carbohydrate4 calories/ g30 Protein4 calories/ gSmall Fat9 calories/ g108

Basal Metabolic Rate  The calories that you burn throughout the day

Factors affecting BMR  Age  Gender  Muscle Mass  Stress  Diet

BMR

Lifestyle

BMR+ Lifestyle

Goes into Storage

Glycogen Fat Cells

Adipocytes  Arise from Stem Cells  More stem cells will be converted to Fat Cells if you need them (i.e. to store extra energy).

Fat Cell: Adipocyte  Regulated by hormones  Effective Storage Compact yet high energy  Protects body against high blood sugar levels

A note about Diabetes……  This signaling system doesn’t work.  So blood sugar is left to float around in the body Causes Nerve Damage Affects all body systems

Fat Storage  Women- You are so good at this! Store 6-11% more than Men Estrogen decreases ability to “burn energy” To prepare for fertility

Breakdown of Fat  Adipocytes will open up and release when they get a signal.  “GLUCOSE is GONE!”

Glucagon  Hormone  Releases the stores of Energy Opens Fat Cells Sends Fat into Blood Stream  Body takes over, to burn fat up to make…..

Training  Teaching your body to use Fat as a fuel source.  The more you train, your body is able to use fat as a higher percentage of its fuel source.

Exercise  Increases Metabolism Hormonal Fatty Acid Release Excess Post Exercise Oxygen Consumption Builds Muscle Mass 1 lb. Difference = 7 lb in one year!!!!! One Pound of:Burns Muscle50-70 kcal/ day Fat2 kcal/day

To Burn off 1 Lb of Fat  Means you need to burn 3500 kcal  Or eat 3500 kcal less  500 kcal less each day, would loose 1 lb/week

Create a Calorie Deficit Burn more than you eat

Time your meals  Want your bigger meal in the beginning of the day  Use food to FUEL activities of the day

Dietary Induced Thermo genesis  Energy body uses to digest what you eat Protein Carbohydrates, Fats Problem with Empty Snacks