Weight loss and exercise
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The document discusses obesity, weight loss, exercise, and weight gain. It defines obesity metrics and provides US obesity statistics. Weight loss occurs through caloric imbalance where energy expenditure exceeds energy intake. Exercise alone is less effective for weight loss than diet alone but is important for maintaining lost weight. Weight gain results from sustained caloric surplus where intake exceeds expenditure. Genetics also influence body type and predisposition to gain or lose weight.
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Sample Calculations applyingAMDR goals from Chapter 1.docx
Sample Calculations applying
AMDR goals from Chapter 1
Calculations
Scenario
• Subject consumed 100 g carb? 80 g protein,
and 100 g fat per day
• Is the subject within the ÄMDR goals for each
macronutrient?
Why or why not?
Calculations
• Subject consumed 100 g Carb, 80 g protein,
and 100 g fat per day
100 g carb x 4 kcal/g 400 kcals carb
80 g protein x 4 kcal/g 320 kcals pro
100 g fat x 9 kcal/g 900 kcals fat
• Total kcal = 400+320±900 = 1620 kcals
Now determine the % kcal from each
Step Il
• (400 kcals carb/1620 kcals)x 100 = kcals
from carb
• The AMDR is 45-65%
• She is well below the AMDR
• Repeat the steps
using the AMDR goals for fat
and protein as well
IPle Calculations
Scenario
• Jenny needs 2000 kcal+e( day
• Calculate the min and ma\grams of carb
needed per day based on 'the AMDR goals
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additional practice
Calculation Basics
• 2000 kcals
CHO 45-65% of kcals
— 2000*0.45 = 900 kcals from CHO
900 kcals from CHO / 4 kcal; perg = 225g CHO per
day (minimum)
Use 65% to get the Value
PRO 10-35% of kcals
FAT 20-35% of
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Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations.
Profile Info
Personal: Female 25 yrs
Day(s): 2017 Jan 12, Jan 13, Jan 14 (All)
Activity Level: Low Active
BMI: 24.8
Weight Change: Lose 2 lb per week
ft 3 in 140 lb
5
(Strive for an Active activity level.) Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Nutrient Value
DRI Goal Percent 0 50 100 150
Basic Components
Calories
975.18
1,148.40
85 %
Calories from Fat
336.64
321.55
105 %
Calories from SatFat
101.34
103.36
98 %
Protein (g)
53.58
50.80*
105 %
Carbohydrates (g)
109.31
157.91
69 %
Sugar (g)
51.63
Dietary Fiber (g)
9.97
16.08
62 %
Soluble Fiber (g)
0.61
InSoluble Fiber (g)
0.44
Fat (g)
37.40
35.73
105
%
Saturated Fat (g)
11.26
11.48
98 %
Trans Fat (g)
0.31
Mono Fat (g)
12.54
12.76
98 %
Poly Fat (g)
8.42
11.48
73 %
Cholesterol (mg)
159.35
300.00
53 %
Water (g)
519.31
2,700.00
19 %
Vitamins
Vitamin A - RAE (mcg)
431.87
700.00
62 %
Vitamin B1 - Thiamin (mg)
0.42
1.10
38 %
Vitamin B2 - Riboflavin (mg)
0.50
1.10
45 %
Vitamin B3 - Niacin (mg)
14.25
14.00
102 %
Vitamin B6 (mg)
0.90
1.30
70 %
Vitamin B12 (mcg)
4.85
2.40
202 %
Vitamin C (mg)
63.60
75.00
85 %
Vitamin D - mcg (mcg)
8.35
15.00
56 %
Vitamin E - Alpha
1.92
15.00
13 %
Folate (mcg)
169.53
400.00
42 %
Minerals
Calcium (mg)
523.93
1,000.00
52 %
Iron (mg)
7.74
18.00
43 %
Magnesium (mg)
90.62
310.00
29 %
Phosphorus (mg) 576.74 700.00 82 %
Potassium (mg)
1,252.23
4,700.00
27 %
Sodium (mg)
1,339.61
2,300.00
58 %
Zinc (mg)
3.86
8.00
48 %
Other
Omega-3 (g)
0.86
Omega-6 (g)
4.01
Alcohol (g)
0.00
Caffeine (mg)
14.30
* Protein is not adjusted for endurance/strength athletes at an Active.
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- 2. Obesity Overweight: BMI = 25.0 - 29.99 Obesity BMI ≥ 30 Body fat > 25% for men Body fat > 30% for women Americans: Overweight: 32% Obese: 34%
- 4. Obesity Genetic factors 25% of the transmissible variance for fat mass and percent body fat Cultural factors (30%) Individual choices (45%)
- 5. Calorie A measure of HEAT (1 calorie = heat required to raise 1 gram of water by 1 degree Celcius in temperature) Heat, or Calorie, represents Energy
- 6. Weight Loss Caloric balance or imbalance Energy In > Energy Out = Weight Gain Energy In < Energy Out = Weight Loss Examples Energy In: Big Mac 540 kcal Energy Out: Run 40 minutes
- 7. Energy Out Caloric expenditure 1. Resting Metabolic Rate = 60-75% 2. Thermic effect of food = 10% 3. Physical activity = 15-30% of daily caloric expenditure Example 3000 calories in one day RMR = 1,800-2250 kcal TEF = 300 kcal PA = 450-900 kcal
- 8. Energy In Fat = 9 calories per gram Alcohol = 7 calories per gram Carbohydrate = 4 calories per gram Protein = 4 calories per gram
- 9. Weight Loss Reduce ‘Energy In’ and/or Increase ‘Energy Out’... …500-1000 fewer calories per day (3,500-7,000 fewer calories per week) Recommendations: 1-2 lbs of weight loss per week
- 12. Rapid Weight Loss / Low Calorie Diets = weight loss greater than 1-2 pounds per week. Where does the weight loss come from? Water loss, Muscle loss, etc. Metabolic rate?
- 13. Caloric Intake and Resting Metabolic Rate
- 14. Metabolic Rate Resting Metabolic Rate is VO2 measured at rest ave. resting VO2 = 3.5 ml/kg/min Estimated RMR = 1 kcal/kg/hour For a 183 pound person, RMR = 2000 kcals. 60-75% of daily caloric expenditure
- 15. Metabolic Rate Genetics Gender Fat-free mass Dieting Hormones (e.g. Thyroid hormones, etc) Over eating (thermogenesis) Medications/Drugs
- 17. Physical Activity and Body Fat
- 18. Exercise and Weight Loss Exercise alone less effective than diet alone Duration: > 2000 calories/wk EXAMPLES OF KCAL expenditure 0.77 kcal / kg / mile for walking 1.53 kcal / kg/ mile for running
- 19. Exercise and Weight Loss Exercise may be most critical to help maintain weight loss Exercise helps to maintain muscle mass and metabolic rate
- 20. Exercise and Weight Loss Aerobic exercise v Resistance exercise WORKOUT CALORIES resting metabolic rate Aerobic Exercise: Duration versus Intensity
- 22. Exercise and Fat Metabolism Is low-intensity exercise best for burning fat? [A Closer Look 4.3] 40%fat 60%fat ~20%fat 300totalkcals 600totalkcals 900totalkcals
- 23. Successful Weight Loss diet and exercise Diet: limited caloric intake (source of calories is unimportant) Exercise: increase physical activity
- 24. Genetics Body Type / Somatotype Weight Gain
- 25. Caloric intake greater than caloric expenditure. 25-30 calories per pound of body weight to gain weight (20 calories per pound to maintain weight) ...or... 500-1000 extra calories per day. Weight Gain
- 26. Weight Gain Caloric distribution Carbohydrates - 60 to 70% of total calories Protein - 10 to 15% of total calories Fat - remainder of total calories.
- 27. Weight Gain Example for 200 pounds. Carbohydrates: energy for anabolism (~3000 kcals) Protein: amino acids for anabolism (~1200 kcals) Fat: can’t avoid it (~800 kcals) PSM
- 28. Recovery/Rest Eccentric muscle contractions damage muscle proteins. Proteins are replaced for the next 48 hours or more. Adequate rest and recovery period are critical for complete muscle repair and growth Weight Gain