In general, most people think that in order to lose or gain weight all they need to do is cut back or increase the quantity of food they eat. Managing weight in a healthy manner involves much more. It requires the incorporation of Behavior Modifications, Nutritional Education, and understanding of how the body needs to metabolize carbohydrates, fats and protein proportionally.Basal Metabolic Rate or BMR
The minimum energy (calories) required to sustain life processes in the resting state. The BMR (which includes Resting Metabolic Rate, RMR) usually accounts for approximately 60-75% of your daily energy expenditure. Obviously, it "costs" a lot of energy to maintain cardiac function, neural function and repair the body's cells and structures, even in the absence of physical activity. The BMR rate is directly related to fat-free body mass: muscle is metabolically active tissue, the more muscle mass you have the more calories you burn!
You might be surprised to learn that most adult women have a BMR of at least 1,2oo kcal/day and men 1,500. In many cases, the values for both genders are several hundred kcal/day higher. These values are the absolute minimum daily dietary intake requirements in weight-management attempts. There is no question that significantly reducing calorie intake will lead to an initial weight loss. However, it is proven that within a relatively short period (2-3 weeks) the body adjusts its BMR downward in response to the decreased calorie intake . As the BMR decreases, the effect of drastic dieting on creating a negative energy balance is attenuated, slowing or even halting further weight loss.
BMR Formula
Weight _________ Height (inches) ________ Age ________
Women:
1) ________ (weight) x 4.3 = ___________________
2) ________ (height/inches) x 4.3 = ____________
3) Add #1+2 together = ____________
4) Sum of #3 ________ + 655 = _______________
5) ________ (age) x 4.7 = ___________
6)Subtract #5 from 4 = ___________ (BMR)
Daily Caloric Intake Needs
5) _____________ (Basal Metabolic Rate)
X _____________ (Activity Levels: 1.8 pro; 1.4 typical; 1.2 sedentary)
6) _____________ Daily Intake
Weight Loss
To optimize body fat weight loss, you should exercise more and eat fewer calories. A reasonable weight loss goal is 1 - 2 pounds per week, however, improving body composition (i.e., gaining muscle and losing fat) may result in weight maintenance but a change in lean to fat ratios.
To achieve weight loss, decrease your food intake by 500 calories per day. (However, do not consume less than 1200 calories per day!)
_______Daily Intake - 500 = _____________ For Weight Loss
Weight Gain
To gain the right type of weight (lean muscle mass), you should engage in a weight training regime and eat an additional 350 calories per day. At a rate of 2,500 calories per pound of muscle mass, you must increase your food intake and add additional calories to cover the "cost" of weight training at a rate of 200 calories for each (1) hour of weight training.
________Daily Intake + 350 = _____________
200 x ______ (# of hours training) = _________
Add together ___________ For Weight Gain
*Include an extra 300 calories (pregnancy), 500 calories (breastfeeding).
The Calorie Breakdown
The formal definition of a calorie is the amount of energy expended in raising the temperature of one gram of water to one degree Celsius. So calories are merely a way of measuring the potential heat in foods we eat. Proteins, carbohydrates and fats are 3 nutrients that provide calories the body needs to sustain life. Many people believe protein and carbohydrates are "good" calories and fat calories are "bad". In reality, they all serve a vital purpose in our diet but they are not all created equal.
- 1 gram protein = 4 calories
- 1 gram carbohydrate = 4 calories
- 1 gram fat = 9 calories
- 1 gram of alcohol = 7 calories (alcohol is not considered a nutrient since it doesn't contribute to the growth and repair of body tissue)
Protein is the body's major building material. each protein molecule is made up of subunits called amino acids. 20 different amino acids are found in the body, 11 of which it is able to manufacture on its own. The remaining 9 are considered essential and must be consumed through our diet. Meat, fish, poultry and dairy products contain all the essential amino acids and are therefore considered complete proteins. Vegetables, grains and nuts do not provide all the essential amino acids by themselves; however, these incomplete protein foods can be combined to get all of the essential amino acids.
Carbohydrates are divided into 2 types: complex (grains, nuts, fruits and vegetables) and simple (sugar, cakes, cookies, candy). Complex carbohydrates are the body's best source of energy. Once consumed they are broken down into glucose - the only form of energy used by the brain and nervous system. Glucose can be stored in the liver and muscles where it is transformed into glycogen and used for fuel during exercise.
Fat is essential for carrying fat-soluble vitamins (A,D,E & K) into the body. Polyunsaturated fat (vegetable oil, nuts, seeds, wheat germ) has linoleic acid, an essential fatty acid needed to ensure proper growth in children and to make hormones and cell membranes. Only a tablespoon a day is needed to meet the basic nutritional needs. However, fat promotes satiety and people trying to lose weight should not limit their fat intake to less than 20% of total calories.
The simple truth to losing weight still applies: To lose one pound of body fat, one must burn an extra 3,500 calories beyond what your consuming. This is best accomplished by eating less and exercising more.
Metabolic Syndrome or Syndrome X
Metabolic syndrome is a cluster of abnormalities related to obesity and high blood sugar that have grave consequences. In 1998, the World Health Organization proposed criteria for metabolic syndrome. the criteria include hyperinsulinemia (high insulin levels in the blood), or high fasting glucose, or diabetes, as well as two of the following:
1)abdominal obesity with a waist-to-hip ratio of over 0.9; a body mass index (BMI) of >30; or a waist girth over 37 inches
2) dyslipidemia ( abnormal lipids, including cholesterol), with a serum triglyceride of 150 milligrams per deciliter or more; or a high-density lipoprotein (HDL) "good cholesterol" of less than 35 milligrams per deciliter
3) blood pressure of 140/90 millimeters or more; or taking medication for high blood pressure
Other risk factors include being postmenopausal, eating a high-carbohydrate diet and leading a sedentary lifestyle. Having syndrome X doubles the risk for heart disease and increases the risk of stroke by 75%. Weight reduction is the cornerstone of treatment for metabolic syndrome, as well as diabetes and heart disease for those who are overweight. Nutrition strategies that address this increasingly common threat to overall health include the Mediterranean Diet. The following link will direct you to some of the latest research and updates about the Traditional and Mediterranean Diet Pyramids: http://www.oldwayspt.org/med_pyramid.html
Tools for Success
View the Traditional Food Guide Pyramid, check out serving sizes and portion control at: http://www.mypyramid.gov/
Log your progress and get recipes or menu plans: http://www.realage.com/
Looking for free on line tracking sheets: http://www.sparkpeople.com/ or http://www.fitday.com/
If more help is needed visit: http://www.weightwatchers.com/plan/index.aspx to find a support group near you or recruit the help of a licensed nutritionist to create and monitor a food plan specifically for you.Written by: W
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