maintaining energy balance and a healthy weight. u regular physical activity along with a nutritious...

Maintaining Energy Maintaining Energy Balance and a Healthy Balance and a Healthy

WeightWeight

Maintaining Energy Balance Maintaining Energy Balance and a Healthy Weightand a Healthy Weight

Regular physical activity along with a nutritious diet is key to maintaining a healthy weight.

Balance calories consumed and calories

expended. U.S. Department of Health and Human Services


In most individuals, weight gain results from a combination of excess calorie consumption and inadequate physical activity.

U.S. Department of Health and Human Services


An individual’s physical activities may account for as much as 15 to 40 percent of the calories burned each day.

While vigorous exercise uses calories at a higher rate, any physical activity will burn calories.



A 140-pound person can burn 175 calories in 30 minutes of moderate bicycling, and 322 calories in 30 minutes of moderate jogging.

The same person can also burn 105 calories by vacuuming or raking leaves for the same amount of time.


Body CompositionBody Composition

Overweight and obese individuals have incorporated patterns of overeating and physical inactivity into to their lifestyles, while others have developed food and/or exercise addictions.


Many are lured by fad diets and exercise gimmicks, and some resort to extreme behaviors such as avoiding food, bingeing and purging, and exercising compulsively.


Since reduction of body fatness is a need or goal of many exercise program participants, exercise programs should be designed to aid in accomplishing this objective, and doing so sanely and rationally.

Factors Influencing Factors Influencing Body CompositionBody Composition

Energy intake Energy output Genetics

Caloric BalanceCaloric Balance

Body composition is determined by a complex set of genetic and behavioral factors.


Though the contributing variables are many, the fundamental determinant of body weight and body composition is caloric balance.


Caloric balance refers to the difference between caloric intake and caloric expenditure.


The First Law of Thermodynamics states that energy is neither created nor destroyed; therefore, body weight is lost when

caloric expenditure exceeds caloric intake (negative balance)

and weight is gained when the opposite situation exists.

Fat ManagementFat Management

Energy in = energy out = no change in fatness

Energy in > energy out = get fatter

Energy in < energy out = lose fat


One pound of fat is equivalent to approximately 3500 kcal of energy.


Shifts in caloric balance will be accompanied by changes in body weight.

The nature of the weight change varies markedly with the specific behaviors that lead to the caloric imbalance.


Fasting and extreme caloric restriction (starvation and semi-starvation diets) cause substantial losses of water and fat-free tissue.


An exercise-induced negative caloric balance results in weight loss consisting primarily of fat.


High resistance exercise programs may lead to a gain in fat-free weight.

Cardiorespiratory endurance training usually results in a maintenance of fat-free weight.


Both types of programs can contribute to a loss of body fat, although aerobic activity is more efficient because it involves a sustained, high rate of energy expenditure.


It is recommended that both an increase in caloric expenditure through exercise and a decrease in caloric intake be used to accomplish this goal.


Exercise also helps maintain resting metabolic rate and thus the rate of weight loss.

Body Composition ProgramsBody Composition Programs

Adoption of a physically active lifestyle.

Adoption of dietary guidelines.

Dietary GuidelinesDietary Guidelines

Eat a variety of foods.

Balance the food you eat with physical activity.

Choose a diet with plenty of grain products, vegetables, and fruits.


Choose a diet low in fat, saturated fat, and cholesterol.

Choose a diet moderate in sugars.

Choose a diet moderate in salt and sodium.


If you drink alcoholic beverages, do so in moderation.

Body Composition ProgramsBody Composition Programs

Behavior modification techniques can help people make these lifestyle changes.

Behavior ModificationBehavior Modification

Exercise specialists, nutritionists, and psychologists need to work together to help their clients, especially obesity prone individuals, modify their physical activity and eating attitudes and behaviors.

Physical ActivityPhysical Activity

The initial exercise program should be based on low intensity and progressively longer duration physical activity.


Work toward increasing the intensity to bring the person into a target heart rate range suitable for cardiorespiratory conditioning.


The higher intensity will allow for a shorter duration per session, or fewer sessions per week for the same weekly energy expenditure.


The transition to higher intensity exercise will increase the number of opportunities to incorporate activities that naturally require a high rate of energy expenditure.


For many (especially older) obese subjects, a walking or other low intensity exercise program may be all they desire, and movement toward a more intense program may not be warranted.

RecommendationsRecommendations

The optimal approach to fat loss combines a mild caloric restriction with regular endurance exercise and avoids nutritional deficiencies.


A desirable fat loss program is one that meets the following criteria:


1. Provides intake not lower than 1220 kcal/day for normal adults and ensures a proper blend of foods to meet nutritional requirements. (Note: this requirement may not be

appropriate for children, older individuals, and athletes).


2. Includes foods acceptable to the dieter in terms of socio-cultural background, usual habits, taste, costs, and ease in acquisition and preparation.


3. Provides a negative caloric balance (not to exceed 500 to 1000 kcal/day), resulting in gradual weight loss without metabolic derangement, such as ketosis.


4. Results in a maximal weight loss of 1 kg/week.


5. Includes the use of behavior modification techniques to identify and eliminate diet habits that contribute to malnutrition.


6. Includes an exercise program that promotes a daily caloric expenditure of 300 or more kcal. For many participants, this may be

best accomplished with low intensity, long duration exercise, such as walking.


7. Provides that new eating and physical activity habits can be continued for life in order to maintain the achieved lower body weight.

CautionCaution

The balance between intensity and duration of exercise should be manipulated to promote a high total caloric expenditure (300 to 500 kcal per session and 1000 to 2000 kcal per week for adults).

CautionCaution

Obese individuals are at an increased relative risk for orthopedic injury, and this may require that the intensity recommended for improvement of cardiorespiratory endurance.

CautionCaution

Non-weight bearing activities (and/or rotation of exercise modalities) may be necessary and frequent modifications in frequency and duration may also be required.

Setting GoalsSetting Goals

A healthy body weight is based on the client’s present FFM and % BF goal.

Current Body Wt

Goal % Fat*

Goal % LBM*

Current % Fat*

Current Fat Wt

Current LBM

Target Body Wt

1

* % is expressed as a decimal. Divide by 100 before entering the data.

X byminus

minus

Computing Target Wt assuming all wt. Loss is fat

Fill in boxes with double lines and compute others

ReminderReminder

Data by Blair (1999) demonstrates that fitness level counteracts many of the negative impacts of obesity.

ReminderReminder

Those obese individuals who are active may have greater protection against disease than those of normal fatness who are inactive.

1/3 of the obese will not have other risk factors for early death.

ReminderReminder

Fat can be fit (at least from a cardiovascular standpoint)

However, that does not mean that it is OK (medically) to be fat.

ACSM recommendsACSM recommends

eat 250 less per day

expend 250 more per day (walk 2.5 miles)

= 500 kcal per day reduction

ACSM recommendsACSM recommends

do this 7 days a week

= 3500 kcal in a week

= 52 lbs in a year

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