1. Finding a Balance
At the end of this lecture, participants should be able to:
understand the interaction between the energy or calories that they take in to the energy or calories that they expend and the impact that has on body mass.
cite examples of trends that have lead to an increase in calorie consumption.
cite examples of trends that have lead to a decrease in calories expenditure.
correlate the type and duration of physical activity needed to burn certain amounts of calories.
Maintaining a healthy weight is a balancing act. To be successful you have to look at both sides of the equation.
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2. Intake and Output Energy is measured in calories.
Intake: caloric intake = what we eat
Output: caloric expenditure = how active we are and how much energy it takes to run our body
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3. Energy Model Body Mass Stable Energy In Energy Out
When what we eat (the number of calories we take in from food and drink) is the same as the number of calories we burn (by being physically active and by using energy to keep our body going), our body mass or body weight stays the same. We hold our weight steady.
Energy In
Energy Out
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4. Energy Model Body Mass Increases Energy In Energy Out
If we take in more calories or more food without increasing our physical activity or the amount of energy our body needs to run, our body weight will increase.
Energy In
Energy Out
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5. Energy Model Body Mass Increases Energy In Energy Out
On the other side of the equation, if we decrease our physical activity or need less energy for our bodies to run and continue to eat the same amount of calories, then our body mass will also increase!
When we are young and growing, it takes more energy for our bodies to run. People who are muscular use more energy to keep their bodies going. As we get older and/or less muscular we use less energy. This supports the trend that people get heavier as they get older, even though they haven’t changed the amount of calories or food that they eat.
Energy In
Energy Out
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6. Body Mass Increases Energy In Energy Out
Many people, young and old, have weight management issues because not only are we increasing the amount of food/calories we take in but we are also moving less! Here’s the ultimate example – You can buy a Krispy Kreme doughnut 24 hours a day! And if you go to Krispy Kreme’s when the “Hot Doughnuts Now” sign is flashing you get two doughnuts for the price of one! And further, you don’t even have to expend the 25 calories to walk into the store and place your order. You can pull around to the drive through and use your finger to press the power button for your automatic window!
On the “Energy In” side – high fat, energy dense foods, palatable, low cost, easily available food, and large portion sizes – this can be summed up in four words: McDonalds Extra value Meal Deal.
On the Energy Out side’ there’s a decrease in activities of daily living. Are you someone who sits in your car and waits for a really good parking space so you don’t have to walk far? It’s ok to admit it – a lot of people do it! (Feel free as the instructor to add other examples!) There’s an increase in sedentary behaviors! When I was younger there were 3 TV channels. We did our homework and then we went outside to play! And we didn’t come in until it was dinner time. We saw about an hour of TV before we went to bed. My kids could watch TV 24 hours a day – 7 days a week if I let them. There’s over 100 stations – cartoons everyday – all day! And then there’s the computer! And game boys! And Nintendo! Childhood obesity is heavily correlated with the amount of time spent in front of a screen (TV or computer). Finally – 40 years ago, people didn’t make a living sitting down. With improvements in technology – we’ve lost opportunities for physical activity!
Work
related
physical
activity
High fat
energy
dense
foods
Large
portion
sizes
Activity
of daily
living
Palatable
low-cost
easily
available
foods
Sedentary
behaviors
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7. Holding weight stable and allowing child to grow into his/her body
To successfully manage weight we must address both sides of the equation!
Body
Mass
Stable
Each of you may be at a different point. That’s between you, your mom and dad, and your doctor. Some of you need to hold your weight steady and grow into your body – stretch everything out. To do that, you need to monitor how much energy you are taking in and burn that off with physical activity.
Energy In
Energy Out
Holding weight stable and allowing child to grow into his/her body
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8. To decrease weight, decrease intake and increase output.
To successfully manage weight we must address both sides of the equation!
Body
Mass
Decreases
To be successful you must address both sides of the equation. If your goal is actually weight loss, you need to
EAT LESS AND MOVE MORE!
Energy In
Energy Out
To decrease weight, decrease intake and increase output.
This document is intended for the exclusive use of Growing Up Fit certified personnel and contains information that is copyrighted. All personnel must obtain permission to copy this information. Dissemination of this document is prohibited.

9. Energy Balance
The goal is to find the right level of food intake and physical activity that maintains a healthy weight that is right for you.
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10. Calories are a measurement of energy.
Calories come from the food we eat
Carbohydrates, fats, and protein contain different amounts of calories
Some people count carbs, others count fats.
A calorie is a calorie is a calorie.
A calorie is a calorie is calorie. If you eat more than you need, it will be stored as fat.
Fat is stored as fat.
Carbs get converted to fat and are stored.
Proteins get converted to fatty acids and are stored.
When you limit your fat or you limit your carbs, you tend to limit your total calories. It is the is reduction in overall calories that accounts for weight loss.
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11. 2 oranges or 3 Chips Ahoy cookies
30 minutes of walking
2 oranges or 3 Chips Ahoy cookies
Ask one of the children to read the label for Chips Ahoy cookies. Ask what is a serving and how many calories are in it. Show two oranges – same amount of calories as the cookies. Each contain about 150 calories. Which would you rather have? You do have a choice. The orange packed with nutrients and phytochemicals and fiber. Your body is saying “THANK YOU!!!”. Or 3 Chips Ahoy cookies. Tastes good but no nutritional value. The choice is yours! Regardless – you have to work it off. If you want the cookies - it’s going to take you about 30 minutes of walking to work them off. You can have it but you have to earn it. And sometimes you have to ask yourself if it is worth it? .
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12. Let’s do the math! 30 Minutes of 1 bottle of Sprite
Volleyball = 90 cal
Aerobics = 270 cal
Cycling = 190 cal
Tennis = 210 cal
Swimming = 240 cal
Touch football = 260 cal
Running = 300 cal
Walking = 200 cal
1 bottle of Sprite
1 Nacho Lunchable
Hostess snack
Go item by item. Have someone read how many calories are in a serving. Then have them read how many servings are in the container. In the case of the soda, there is actually 2 and ½ servings in each bottle; yet most kids drink the whole bottle for a whopping 250 calories. To work that off, you would need to swim continuously for 30 minutes or do 30 minutes of aerobics or cycle for about 45 minutes.
Have the participants figure out how much activity or combinations of activities they would have to do to work those calories off.
1 crispy apple is about 70 calories and it’s filled with fiber which makes you fill full as well as provides nutrients and phytochemicals.
1 crispy NYS apple
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13. 1 Super-Sized Quarter Pounder Meal Deal
7 hours of volleyball
3 Aerobic classes
3½ hours of biking
3½ hours of tennis
Run or walk 13 miles
14 hours of sitting
There are about 1400 calories in a Super Sized Quarterpounder Meal Deal at McDonalds. That’s almost your entire calorie allotment for the day! Review the activity and duration to work off this amount of calories.
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14. More to say…
Schedule regular time for physical activity – it is as important as reading to your children every day.
Go outside!
Take turns selecting an activity.
Cross train – add variety
Establish a fitness goal and keep track of progress.
Reward yourself!
Turn off the TV and throw away the gameboy.
Plan active family adventures that do not center around a food experience.
Even a little bit of exercise is better than none at all.
Promote non-competitive activities that make the child feel successful.
A dog is man’s best friend.
Exercise with others.
Exercise should be FUN!!!
These items are fairly self explanatory. Just highlight some of the most important. Here’s some suggestions:
Make time to exercise everyday.
Reward yourself but with a non-edible treat.
Establish a fitness goal and keep track of it. Keep a journal.
Turn off the TV and throw away the Gameboy. Less is better! Screen time (TV, computer, hand held games) should be limited to 2 hours or less.
Plan family activities that center around movement experiences. Ask families for ideas – sledding, hiking, walk to the library…
Even a little bit of exercise if better than none at all. Work it out in 10 minute increments 3x over the course of a day.
Promote non-competitive physical activity – It’s not about winning it’s about sweating and doing something you enjoy.
This document is intended for the exclusive use of Growing Up Fit certified personnel and contains information that is copyrighted. All personnel must obtain permission to copy this information. Dissemination of this document is prohibited.