nutrition
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OptimalBodyWeight_LACounty.pdf
Obtaining and Maintaining
Optimal Body Weight
Presented by:
Kris Wallace Wellness Council of Arizona
National Partnership for Wellness
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Body Composition
• Hydrostatic Buoyancy Weight Test
• Skin fold calipers
• Electrical Impedance
• Body Mass Index – Take your weight (lbs) and divide by height (in). Take the result of that calculation and divide it by height again. Then multiply that number by 703. Round to the nearest decimal place.
BMI = [weight / (height x height)] x 703
• CT Scan
• Bod Pod (Air Displacement)
Basal Metabolic Rate
• The amount of calories/day that your body
requires for normal bodily functions
(excluding activity factors), such as
breathing, beating of the heart, digesting
food, or life itself.
Calories and Pounds
• A calorie is a unit of measure for energy
• A pound is a unit of measure for mass, or weight
• 1 pound = 3500 calories
• Total Daily Energy Expenditure is the total number of calories that your body expends in 24 hours, including all activities—also known as your maintenance level
The Harris Benedict Formula
• This formula calculates the basal metabolic rate (BMR), factoring in height, weight, age, and sex, which is more accurate than determining calorie needs based on bodyweight alone. The equation:
Men: 66 + (13.7 x Weight in kg) + (5 x Height in cm) – (6.8 x Age in years)
Women: 655 + (9.6 x Weight in kg) + (1.8 x Height in cm) – (4.7 x Age in years)
*Pounds into Kilograms: Divide the number of pounds by 2.2046, or multiply by 0.4536
*Inches to Centimeters: Multiply the number of inches by 2.54
• To maintain your current weight, you simply need to multiply your BMR by your Activity Multiplier:
1. Sedentary = BMR x 1.2 (little or no exercise, desk job)
2. Lightly active = BMR x 1.375 (light exercise/sports, 1-3 days/wk)
3. Moderately active = BMR x 1.55 (moderate exercise/sports, 3-5 days/wk)
4. Very Active = BMR x 1.725 (hard exercise/sports, 6-7 days/wk)
5. Extra Active = BMR x 1.9 (hard, daily exercise/sports & physical job or 2x/day training, i.e. marathon, contest, etc.)
The Harris Benedict Formula
Example:
To determine BMR:
• You are female
• You are 30 years old
• You are 5’6” tall (167.6 cm)
• You weigh 120 lbs. (54.5 kilos)
• Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day
To determine Total Daily Energy Expenditure (TDEE), multiply the BMR by the Activity Multiplier:
• Your BMR is 1339 calories/day
• Your activity level is moderately active
• Your activity factor is 1.55
• Your TDEE = 1.55 X 1339 = 2075 calories/day
Maintaining, Losing, and
Gaining Weight
• It’s all a matter of caloric input and output:
– To maintain your weight, you should remain at your daily caloric maintenance level
– To lose weight, you need to reduce your calories slightly below your maintenance level or keep your calories the same and increase your activity above your current level
– To gain weight, you need to increase your calories above your maintenance level
Losing Weight
• If you are eating more calories than you expend,
you simply will not lose weight
• A negative calorie balance is essential to lose body
weight
• Being properly hydrated is important to obtaining
and maintaining a healthy body weight
Losing Weight
• Cutting 3500 calories/week (500 calories/day) can lead to the loss of 1 pound/week
• This can be done through diet, exercise, or preferably a combination of both
*Since the BMR equations do not factor in activity levels, the focus is more on reducing total daily calorie intake.
How Low is Too Low?
• Cutting calories too much slows down the metabolic rate and can lead to loss of lean mass
• The most common guideline for calorie deficits for fat loss is to reduce calories by at least 500 but not more than 1000 below your maintenance level
• The American College of Sports Medicine recommends calorie levels never drop below 1200 per day for women or 1800 per day for men
• Reducing calories by 15-20% below TDEE is a good place to start
Examples:
1.
• Your weight is 120 lbs.
• Your TDEE is 2033 calories
• Your calorie deficit to lose weight is 500 calories
• Your optimal caloric intake for weight loss is 2033 – 500 = 1533 calories/day
2.
• Your calorie deficit to lose weight is 20% of TDEE (0.20 x 2033 = 406 calories)
• Your optimal caloric intake for weight loss is 2033 – 406 = 1627 calories/day
Gaining Weight
• To gain body weight and become more muscular, you must consume more calories than you burn in a day
• A positive calorie balance is necessary for weight gain
• Provided you are participating in a weight training program of a sufficient intensity, frequency, and volume, the additional protein calories will be used to create new muscle tissue
Gaining Weight
• A general guideline for a starting point for weight gain is to add 300-500 calories per day onto your TDEE
• An alternate method is to add an additional 15- 20% onto your TDEE
• Gradually increase your caloric intake—a sudden increase in calories can lead to fat gain rather than lean mass
Example:
• Your weight is 120 lbs.
• Your TDEE is 2033
• Your additional caloric requirement for
weight gain is + 15-20% = 305-406 calories
• Your optimal caloric intake for weight gain
is 2033 + 305-406 = 2338-2439 calories
How Long Will it Take?
• If you set a goal and have a plan, you can
determine how long it will take to reach that
goal
Some Scenarios…
• You are female
• You are 30 years old
• You weigh 140 lbs
• You are 5’6” tall (66 inches)
• You have set a goal to reach 130 lbs
• You have decided to cut your calories by 500/day
• You exercise 1 hour a day, your activity factor is 1.55
Step 1: Find your BMR
655 + (9.6 x 63.5) + (1.8 x 167.6) – (4.7 x 30) =
655 + 609.6 + 301.68 – 141 = 1425 calories/day
Step 2: Find your TDEE
1425 x 1.55 = 2208 calories/day
Step 3: Deduct your caloric deficit
2208 – 500 = 1708 calories/day
By deducting 500 calories/day, you will lose 1
pound every 7 days.
To reach your goal weight of 130 lbs, you need
to lose 10 pounds
7days/pound x 10 pounds = 70 days to reach
your goal!
• You are male
• You are 25 years old
• You weigh 190 lbs
• You are 6’0” tall (72 inches)
• You have set a goal to reach
175 lbs
• You have decided to cut
your calories by 500/day
• You exercise 1 hour a day,
your activity factor is 1.55
Step 1: Find your BMR
66 + (13.7 x 86.18) + (5 x 182.88) – (6.8 x 25)
66 + 1181 + 914.4 – 170 = 1991 calories/day
Step 2: Find your TDEE
1991 x 1.55 = 3086 calories/day
Step 3: Deduct your caloric deficit
3086 – 500 = 2586 calories/day
By deducting 500 calories/day, you will lose 1
pound every 7 days
To reach your goal weight of 175 lbs, you need
to lose 15 pounds
7days/pound x 15 pounds = 105 days to reach
your goal!
Exercise
• Weight loss – accentuate cardiovascular fitness, strength training will help
• Weight gain – accentuate strength training, cardiovascular is still important
The approximate Number of Calories that an average 150 –
pound person burns per hour at various activities
Exercise Calories Burned per hour
Sleeping………………………………80
Driving a car…………………………168
Walking 3 mph ………………………250
Swimming .5mph……………………...300
Volleyball…………………………….350
Running 6 mph……………………….600
Biking (5 ½ mph)…………………….210
Gardening……………………………..220
Golf……………………………………250
Aerobics……………………………….445
Jogging………………………………...585
Walking 4.5mph……………………….436
• Setting Long- Range Goals
• Setting Working Goals
• Keeping a Planner
• The Payoff
Setting Fitness Goals
Healthy Weight-loss Tips
• Start your day with a good breakfast!
• Take a multi-vitamin/mineral at least once a day.
• Drink plenty of water
• Eat more raw fruits and vegetables.
• Decrease consumption of starches and simple sugars
• Eat less dinner
• Eat well at least 5 days each week, eat fairly well the other
2 days, eat what you really want 1 dinner each week, eat a
light dessert no more than twice per week.
• Snack on fruit, yogurt, pretzels, trail mix, cold veggies,
unbuttered popcorn, baked chips, crackers, etc.
• Eat mindfully!
Obtaining and Maintaining
Optimal Body Weight
Q & A
