Weight Loss Weight Gain and Weight Maintenance Energy

Weight Loss, Weight Gain and Weight Maintenance

Energy Units • calorie – Basic energy/heat unit – The amount of heat necessary to raise temp of 1 gram of water 1° C. • Kilocalorie (kcal) – Basic food energy unit – The amount of heat necessary to raise temp of 1 kg water 1° C – 1 kcal = 1000 calories • Calorie is same as kcal

Body Fatness • Minimal Fat – Males: ~3% – Females: ~12% • Ideal Fatness – Varies with individual – Varies with type of athlete

Basic Energy Equation If Energy Consumed is = Energy Expended, then weight is stable If Energy Consumed is >Energy Expended, then weight is gained If Energy Consumed is < Energy Expended, then weight is lost

Energy Storage in the Body • Excess energy in any form is stored – Excess CHO is stored as fat – Excess Pro is stored as fat – Excess Fat is stored as fat • Must distinguish excess energy from energy necessary for muscular contaction – Liver glycogen – Muscle triglycerides

Energy Stores in Normal, Sedentary Adults Source Grams Kcals Blood Glucose 5 20 Liver Glycogen 100 400 Muscle Glycogen 400 1600 Muscle Triglycerides 300 2700 Adipose Triglycerides 10, 000 90, 000

Alcohol

50 kcal Daily Energy Gain • 350 kcal per week (0. 1 pounds) • 18, 200 kcal per year (5. 2 pounds) • 182, 00 kcal per decade (52 pounds)

Food and Weight Loss • The most important factor is the total number of calories consumed • Carbohydrates and protein consumed in excess of the body’s need will result in the excess being stored as fat. • It is more efficient for the body to store fat as fat than to store carbos or protein as fat. – 95% of excess fat calories are stored as fat – 75 -80% of excess carbo/protein is stored as fat

Glycemic Index (GI) The GI reflects the rate of digestion and absorption of CHO Blood glucose area after test food X 100 GI = Blood glucose area after reference food

Glycemic Index • Measure of how rapidly CHO is digested and becomes available in the blood • Highest value assigned to glucose (100) • The higher the value, the faster it gets into the blood • The higher the value, the greater the insulin response

Problem with Chronic Hyperinsulemia • Promotes fat storage • “wears out” the pancreas • Promotes Type II Diabetes

Characteristics of Fat That Make it Preferential to CHO as a Storage Substrate • More than 2 X as much energy per gram – 1 gm fat = 9 kcals – 1 gm CHO = 4 kcals • Not hydrated when stored – For every gram of glycogen stored, 3 grams of water are stored. – Average person would have 50 -75 additional pounds as water if fat were hydrated to the same extent as water.

Exercise and Weight Loss • Regular aerobic exercise and resistance exercise may increase BMR • More calories can be expended doing aerobic exercise than any other kind • The harder you exercise and the longer you exercise, the more calories you expend.

Mode of Exercise Energy Expenditure Males (200 lbs) Energy Expenditure Females 135 lbs) Walking @ 3 mph 5. 4 kcal per min 3. 7 kcal per min Jogging @ 6 mph 16 kcal per min 10. 9 kcal per min RT 15 RM, 8 exercises 5. 63 kcal per min 4. 5 kcal per min Squats @ 70% 1 RM 9 kcal per min

Misconceptions about Exercise and Weight Loss • To loose fat from a certain area of the body, exercise that particular area • Exercising at a lower intensity will reduce fat more than exercising at a higher intensity

Tips for Effective Weight Loss • Weight loss is a long term project. There are no easy short cuts. • Reduce fat in your diet to less than 30% of total calories in order to reduce total calories • Reduce total calories by 500 -1000 kcal/day • Increase caloric expenditure and maybe REE with regular aerobic & resistance exercise • 200 -300 min/week moderate exercise • ≥ 2000 kcal/week

Weight Gain • Adequate caloric intake – 2500 -3500 kcal per pound of muscle – 1 pound of gain per week or 400 -500 kcals per day • • Adequate protein intake (0. 8 -2 g/kg) Adequate stimulus of skeletal muscle Adequate recovery for muscle Adequate hormonal environment – Timing of protein intake