Weight Management. Lesson. By Carone Fitness

Transcription

1 Lesson Weight Management By Carone Fitness Weight management does not mean dieting. Weight management refers to the balance of calories consumed and energy expended in order to maintain or improve one s weight. 1

2 Balance of Energy To be able to accurately manage your weight, you must first understand the balance of energy. The energy found in food is typically measured in calories. The balance of energy is simple. If you consistently burn more calories than you eat, you will lose weight. If you consistently consume more calories than you expend, you will gain weight. If you consistently consume and expend about the same amount of calories, you will maintain weight. Daily Caloric Needs How do you know how many calories you burn on a daily basis? To figure out calories expended on a daily basis, you need to know three things. 1.Calories burned at rest (BMR) 2.Calories burned from activity 3.Calories burned from digesting food 2

3 Basal Metabolic Rate 1. Basal Metabolic Rate (BMR) Your body expends a certain amount of calories each day just to maintain its normal function even while at rest. This is known as your metabolism or your basal metabolic rate. Your BMR can be estimated with the following formulas: For Females body weight in pounds X 10 For Males body weight in pounds X 11 Activity Calories 2. Calories from Physical Activity Additional daily calories are also required based on one s BMR and level of activity: Inactive: BMR X 0.30 Moderately active: BMR X 0.50 Extremely active: BMR X

4 Food Digestion 3. Food Digestion Calories Because it takes energy to digest food, you can also count these calories in the overall total your body needs on a daily basis. Food digestion calories can be approximated by taking 10% of your combined BMR calories and activity calories. Digestion calories = (BMR calories + activity calories) X 0.1 Total Calories Now put it all together. Total Caloric Intake = BMR + Activity Calories + Digestion Calories This is the total number of calories needed to maintain your current weight. Keep in mind that it will shift daily as your level of activity increases or decreases. 4

5 Example Let s try an example. Jane weighs 130 pounds and has a moderate activity level. BMR= 130 x 10 = 1300 Activity = 1300 x 0.50 = 650 Digestion = ( ) x 0.1 = = 2145 calories Jane needs 2145 calories on a daily basis in order to maintain her current weight. Example Here s one more example. Tom weighs 150 pounds and is very active. BMR= 150 x 11 = 1650 Activity = 1650 x 0.75 = 1238 Digestion = ( ) x 0.1 = = 3177 calories Tom needs 3177 calories per day in order to maintain his current weight. 5

6 Energy Balance Gaining, Losing, and Maintaining Weight Now that you know what your caloric needs are, it is easy to figure out how to gain, lose, or maintain weight. As stated previously: If you consistently burn more calories than you eat, you will lose weight. If you consistently consume more calories than you expend, you will gain weight. If you consistently consume and expend about the same amount of calories, you will maintain weight. Energy Balance One pound equals 3,500 calories. Changing your diet and exercise routine by 500 calories a day can make a difference of + or one pound. To maintain your weight: eat the appropriate daily caloric intake as figured previously To gain weight: maintain your exercise regimen and eat an additional 500 calories per day in order to gain 1 pound per week. Be sure you are eating healthy foods, not sweets and fats. To lose weight: eat less and burn more calories through exercise so that your total equals 500 calories less per day in order to lose 1 pound per week. 6

7 Weight Loss Weight Loss If your goal is weight loss, be sure to do it safely and appropriately. Appropriate weight loss should not exceed 1.5 to 2 pounds per week. Losing more than that in a week can be dangerous. Weight Loss Never starve yourself in order to lose weight. Not only is it extremely unhealthy, but it can actually have reverse affects. If your body feels like it is starving, it will start to store more fat as a defense mechanism. 7

8 Weight Loss Remember, muscle weighs more than fat, so as you start to exercise more, don t be alarmed if you don t lose weight initially. Also, as stated earlier in the course, body composition, or the percentage of fat to muscle mass, is more important than pounds. If you are concerned about losing weight, you may want to take a body fat test and track your fat percentage rather than pounds alone. Presented By Carone Fitness 8