Metabolism and Ideal Weight

Why has there been an increase in eating disorders? What can we do to stop the trend in eating disorders?

What are some healthy reasons to control your weight? How can you control your weight in a healthy way?

Define Metabolism Metabolism is the chemical reactions that occur in the body to break down food and build new materials. Why do we need food? The body breaks down food so it can be used for energy and other purposes?

What is a calorie? Energy content of food How many calories should I eat? The amount of calories you should consume is determined by 2 factors: 1. Basal metabolism rate (BMR) 2. Level of activity

Basal Metabolic Rate (BMR) The amount of energy it takes to keep your body functioning normally when you are at rest. Differs from individual to individual High Fitness level = faster BMR Men vs. women Age

Energy Balance Equation You can maintain your current body weight if you balance the number of calories you eat with the number of calories you burn.

Calculating your Caloric Needs 1. Calculating BMR Calories Females: body weight (pounds) x 10 Males: Body weight (pounds) x Calculating Activity Levels Activity Level%BMR CaloriesMultiply By Inactive30.30 Average Activity50.50 Strenuous Activity75.75

3. Calculating Calories Needed to Digest Food (BMR Calories + Activity Calories) (0.1) = Digestion Calories 4. Total Calories needed = Step

Body Composition Your body is made of several kinds of tissue, fat & lean mass (muscle) Fat: Essential Fat & Storage Essential Fat Men 3% Women 10% - 12%

How is body fat measured? Under water weighing Skin-fold calipers Bioelectrical impedance Can you be overweight and still be healthy? Do height/weight charts tell you how healthy you are?

3500 Calories = 1 lb of fat Increasing your intake by 500 calories a day one 20 ounce soda In 7 days you will gain 1 lb of fat Decreasing your intake by 500 calories One 20 ounce soda In 7 days you will lose 1 lb of fat What if you also exercise to burn an extra 500 calories? Jog, bike, or swim for about 30 minutes

Lose weight sensibly Establish weight goal based on excess body fat not body weight Combine diet and exercise: most effective At lease 20 minutes to burn fat, not carbohydrates Plan to lose no more than 4 lbs a month Drink plenty of water (at least 64 ounces) Body is about 70% water Develop eating habits for a lifetime Never skip meals (slows metabolism) Eat smaller meals more often

Fad Diets A weight-loss plan that promises unrealistic results. Quick fix, but unrealistic Take advantage of peoples emotions Can be dangerous to your health Weight lost generally returns when you go back to your old eating habits. Metabolism slows down