1. Weight Management
Chapter 11
Lessons 1

2. 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

3. 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
Average activity
Very active
3. Calculating Calories Needed To Digest Food
(BMR calories + activity calories) (0.1) = Digestion calories
4. Total calories needed = Step

4. 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
( ) (0.1) = 195 (Digestion calorie needs)
Step 4
= 2145

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

6. 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

7. 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