1. © Livestock & Meat Commission for Northern Ireland 2015 Energy balance and weight management

2. Learning outcomes Students should be able to: identify valuable sources of nutrients and explain the functions of each nutrient; explain the effects on health of deficiency and excess of each nutrient. © Livestock & Meat Commission for Northern Ireland 2015

3. Energy balance Your weight depends on the balance between how much energy you consume from food and drinks, and how much energy you use up by being active. When you eat or drink more energy than you use up, you put on weight. If you consume less energy from your diet than you expend, you lose weight. If you eat and drink the same amount of energy as you use up, you are in energy balance and your weight remains the same. © Livestock & Meat Commission for Northern Ireland 2015

4. Body mass index (BMI) The most widely used method of classifying obesity is body mass index (BMI). BMI is a measure of whether someone is a healthy weight for their height. BMI is weight in kilograms (kg) divided by height in metres (m) squared. a BMI between 18.5 and 25 is defined as healthy. a BMI of over 25 is defined as overweight. a BMI of over 30 is defined as obese. Note: The above applies to adults only. Assessing the BMI of children is more complicated than for adults because a child’s BMI changes as they mature. © Livestock & Meat Commission for Northern Ireland 2015

5. Overweight and obesity The 2013/2014 Health Survey Northern Ireland found that 61% of adults were either overweight (37%) or obese (24%). 25% of children in Northern Ireland were classed as overweight or obese. Health Survey Northern Ireland: First Results 2013/14 © Livestock & Meat Commission for Northern Ireland 2015

6. Losing weight sensibly Sensible weight loss should be seen as an overall lifestyle change which involves eating a healthy balanced diet and doing plenty of physical activity. Individuals trying to lose weight should try to lose weight gradually, about 1-2 lbs (approximately 0.5-1.0 kg) a week. This way, the weight is more likely to stay off. This rate of weight loss is based on using up 600 calories per day more than is consumed in food and drink. © Livestock & Meat Commission for Northern Ireland 2015

7. Losing weight sensibly The amount of weight lost depends on how much weight the individual needs to lose, how active they are and whether they are male or female. Pregnant women and children should seek medical advice before considering losing weight. © Livestock & Meat Commission for Northern Ireland 2015

8. Top tips for healthy weight loss What tips can you think of to help somebody reduce their calorie intake? Read the nutrition information on labels – look for lower calorie and lower energy options. Switch to reduced fat versions of dairy foods, e.g. skimmed, 1% or semi skimmed milk, reduced fat cheese. Decrease the amount of high fat foods being consumed, e.g. fried food, cakes, biscuits, desserts. © Livestock & Meat Commission for Northern Ireland 2015

9. Top tips for healthy weight loss Don’t skip meals as this will make you feel tired, over-hungry and could give you headaches. People who have more chaotic eating habits often end up eating more overall throughout the day. Boil, steam, grill, poach or microwave food rather than frying or roasting. © Livestock & Meat Commission for Northern Ireland 2015

10. Unnecessary dieting There are some cultural pressures for people to be inappropriately slim, e.g. fashion, extreme interest in celebrities. Many people try to lose weight even though they may be within the normal weight range for their height or only slightly plump (which is not a risk to health). Unnecessary dieting is not advised as frequent dieting and over concern about body weight takes the enjoyment out of eating and may encourage eating disorders or an unhealthy obsession with food. Some specific diets and ‘yo-yo’ dieting and becoming underweight can all be damaging to health. © Livestock & Meat Commission for Northern Ireland 2015

11. Physical activity and weight loss Being physically active helps maintain a healthy weight as well as reduce the risk of certain diseases (e.g. heart disease, stroke, type 2 diabetes). Physical activity increases the amount of energy being used, increases muscles (lean tissue mass), helps maintain metabolic rate and maintain weight loss. Physical activity also reduces the risk of weight loss reaching a plateau level, which is often seen when people are trying to lose weight. © Livestock & Meat Commission for Northern Ireland 2015

12. Physical activity and weight loss For individuals who are overweight or obese, achieving a healthy weight is likely to require a greater amount of activity than the 150 minutes of physical activity per week recommended for adults (together with dietary changes to reduce calorie intake). Those who are overweight or obese, should first aim to gradually build up to 150 minutes of moderate intensity activity per week. This will provide substantial health benefits even in the absence of an initial reduction in weight. © Livestock & Meat Commission for Northern Ireland 2015

13. Physical activity and weight loss Estimate the amount of energy (calories) used by carrying out 30 minutes of the following activities. Vacuum cleaning -105 Brisk walking -150 Running (10minute/mile) - 300 Cycling -180 © Livestock & Meat Commission for Northern Ireland 2015

14. Top tips for healthy weight loss What tips can you think of to help somebody get more active? Take the stairs instead of the lift! Arrange to get active with a friend and motivate each other! Walk or cycle instead of the bus/car! © Livestock & Meat Commission for Northern Ireland 2015

15. Top tips for healthy weight loss Reduce the amount of time spent sitting (e.g. watching TV, on the computer) and try to spend leisure time more actively! Find a type of physical activity you enjoy, e.g. classes in the gym, a team sport, dancing, playing football with friends! © Livestock & Meat Commission for Northern Ireland 2015

16. Acknowledgement For further information, go to: www.food4life.org.uk © LMC 2015