SP /17. Healthy Weight Maintenance Calories-in, Calories-out

Transcription

1 SP /17 Healthy Weight Maintenance Calories-in, Calories-out

2 The information contained in this presentation is for general educational purposes only. Individuals viewing this presentation should follow the medical advice of their provider and should not deviate from prescribed medications or treatment plans unless directed so by their provider.

3 Defining Calories A calorie is a unit of heat measurement. One calorie is the amount of heat needed to increase the temperature of a kilogram of water a single degree. In nutritional terms, calories are used to express the potential of food to create heat energy. Calories are ENERGY that fuel our bodies. Source:

4 We get energy from the food we eat and more specifically, there are four sources that provide energy. 1g of fat* = 9 calories Defining Energy 1g of carbohydrates = 4 calories 1g of protein = 4 calories 1g of alcohol = 7 calories *Notice that fat is the largest source of calories. Source:

5 Defining Metabolic Rate Metabolic rate represents the number of calories needed to fuel ventilation, blood circulation and temperature regulation. Metabolic rate is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy required to keep your body functioning. Source:

6 Basal vs. Resting Metabolic Rate Basal Metabolic Rate (BMR) Also known as Basal Energy Expenditure or BEE. Measurements typically are taken in darkened room after waking up from eight hours of sleep, 12 hours of fasting and the subject resting in a reclined position. Resting Metabolic Rate (RMR) Also known as Resting Energy Expenditure or REE. Measurements are typically taken under less restricted conditions and do not require that the subject spend the night sleeping in the test facility prior to testing. Source:

7 Basal vs. Resting Metabolic Rate So are BMR and RMR the same? Mostly, except that BMR is going to be a slightly more accurate reading due to the strict testing environment to determine the results. Both play a role in the process of weight loss and weight maintenance. Source:

8 Calorie Needs An average adult needs 1,400 to 2,000 calories a day. 1,000 to 1,400 calories to fuel key organs like the brain, heart and lungs. 400 to 600 additional calories to have enough energy to live your day and be active. Source:

9 Estimated Calorie Needs There are many formulas to estimate your calorie needs. The formula on the following slides are based off of a health body weight (HBW) = Body Mass Index (BMI) of 18.5 to Underweight: BMI is less than 18.5 Normal weight: BMI is 18.5 to 24.9 Overweight: BMI is 25 to 29.9 Obese: BMI is 30 or more Don t know your BMI? Use an online BMI calculator. Source:

10 Estimated Calorie Needs To just meet your BMR = HBW x 10 Example: 145 lbs. x 10 = 1,450 calories To meet your BMR and be active A sedentary lifestyle (you sit all day) = HBW x 13 Light activity (you walk often) = HBW x 15 Moderate activity (you exercise one hour, four to five times per week) = HBW x 17 Heavy activity (you are very active, daily) = HBW x 20 Source:

11 Estimated Calorie Needs The following chart provides an estimate on how many calories you need per day to maintain your current weight. Height HBW* BMR Light Activity Moderate Activity Heavy Activity Source:

12 Calories and Weight Gain Weight gain is caused by excess calories. Excess calories are stored in fat cells as a reserve supply of energy. Fat is the most effective energy storage unit your body has. When you continue to eat more calories than you burn, your cells continue to build up those energy reserves in the form of fat. Source:

13 Pear and Apple Fat Storage Pear-shaped individuals store fat on their hips and thighs, just below the surface of the skin. Apple-shaped individuals store fat around their midsection and chest, surrounding their internal organs. Apple-shaped are at a higher risk for heart disease, type 2 diabetes and strokes. Source:

14 Calories and Weight Gain For example. One pound = 3,500 calories Let s say your body needs 2,000 calories a day, to maintain its current weight. Every day you consume 2,500 calories, an additional 500 calories a day. In one week, you would gain one pound. One day of overindulging does not cause instant weight gain. But daily overindulging does. Source:

15 What Does Calories-in vs. Calories-out Mean?

16 Calories-in, Calories-out There are two concepts built around the idea of calories-in vs. calories-out. 1. The types of foods you eat aren't important, because only the calorie count of foods is the key to weight management. 2. How many calories you must use, compared to how many you consume, to prevent weight gain and instead lead to weight loss or weight maintenance.

17 Calories-in, Calories-out The first concept leads to the idea that a calorie is a calorie, the idea that all calories are created equal, no matter what foods they come from. Knowing that there is more to food than just calories, this concept is often frowned upon. Sources:

18 Calories-in, Calories-out Compare the nutrient content of 200 calories of Doritos versus 200 calories of baby carrots. Doritos Baby Carrots (41 grams / 1.44 oz) (570 grams / 1.25 lbs) Calories: 200 Fat: 11g Carbohydrates: 23g Dietary Fiber: 1g Additional nutrients: Vitamin A: 3% Source: Calories: 200 Fat: 1g Potassium: 1,351 mg Carbohydrates: 47g Dietary Fiber: 17g Additional nutrients: Vitamin A: 1,572% Vitamin C: 25% Calcium: 18% Iron: 28%

19 Calories-in, Calories-out Another way to think about calories-in, calories-out. More in than out = weight gain Less in* more out = weight loss Balancing in and out = weight maintenance *Not over-indulging, staying within the healthy range for yourself

20 Calories-in, Calories-out If you decide to go for that 350 calorie donut in the morning, be prepared to work a little harder to lose or maintain, and not gain. To just burn off that donut and maintain balance, a person who weighs 150 pounds would have to do the following. Swim for about 35 minutes Walk for 54 minutes Attend an hour-long yoga class If you want to lose weight, you would need to focus on working harder to burn off even more. Source:

21 Summary Your body is a complex machine and does not see a calorie as just a calorie. When looking at nutrition, always remember that your body isn t just focusing on the calorie count, it s also looking at the type of calories and the other nutritional value involved.