1. The energy balancing act
Chapter 12

2. 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

3. 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

4. Energy Output (Calories Out)

5. 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.

6. 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 pound person
Energy Costs for Various Physical Activities (chart page 297)
Calories Used for Activities (24 Hour Log- Assignment)

7. 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

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

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

10. 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

11. Evaluate Your Weight Activity C, Chapter 12
Use your textbook (pages ) 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)

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