Weight Management - PowerPoint Presentation PDF

Weight Management Unit II Chapter 7 Objectives  Review various methods of anthropometric measurements and body composition assessment  Understand current best practices for the treatment of obesity and prevention of weight gain  Understand key nutrition messages as described by the...

Weight Management Unit II Chapter 7 Objectives  Review various methods of anthropometric measurements and body composition assessment  Understand current best practices for the treatment of obesity and prevention of weight gain  Understand key nutrition messages as described by the 2010 – 2015 USDA Guidelines  Understand and apply ACSM Metabolic calculations  Understand TEE and the makeup TEE Calculation of Desired BW  Purpose: calculate weight loss of weight measurement  Determine desired percentage of fat for individuals  Example Problem  Shawn currently weighs 225 lbs and has a BF% of 30% determined by DEXA. His goal is to have 25% within 2 months.  What is his ideal BW?  Step 1: Determine LBM (Lean Body Mass)  Convert weight to kg: 225/2.2 = 102.27 kg  Determine weight (kg) of BF: 102.27*.30 = 30.68 kg BF  Take the body fat weight-total body weight to determine LBM: 102.27-30.68 = 71.59 kg LBM  Step 2: Plug numbers into IBW equation  = 95.45 kg  Step 3: Determine how much weight Shawn needs to lose  102.27 kg (current weight) – 95.45 kg (IBW) = 6.82 kg (15 lbs)  Step 4: Determine if this is attainable or does this need to be an adjustable goal?  Attainable IF 2 lbs a week of weight loss  If this is a new goal 1 lb of weight loss may be more realistic  Weight Management  Healthy diet & regular physical activity are critical  5% - 10% weight reduction results in improved overall health.  Knowing a person’s body fat percentage and current body weight are needed to develop weight loss goals.  Safe and effective weight loss should occur at a rate of 1 to 2 lb/week.  Depending on the weight loss goal multiple (i.e., 3 to 4) goals may need to be created until the person reaches the desired body fat percentage and weight.  Energy Balance  The management of body weight is dependent on energy balance  energy intake (the amount of calories consumed) and energy expenditure (the amount of calories expended)  Total Energy Expenditure (TEE): total number of calories expended each day and reflects the amount of energy required to carry out all metabolic processes within the body.  Influenced by genetics, LBM, gender, & ethnicity Total Energy Expenditure  Resting Energy Expenditure (REE or RMR or BMR): 55% to 75% TEE; amount of energy your body needs to maintain vital functions  Thermic Effect of Food (TEF): 7-10% TEE; increase in metabolic rate that occurs after eating a meal (amount used to digest & metabolize food).  Physical Activity Expenditure: 15% to 30% TEE; amount of energy used by the body during PA (calories burned).  Most controllable Calculating Total Energy Needs  REE can be measured using indirect calorimetry, which measures an individual’s oxygen consumption.  REE can also be calculated using predictive equations (Table 7.9).  Predictive equations take into account an individual’s age, gender, height and weight or fat free mass.  A physical activity factor (how much they exercise) is then used to calculate TEE from REE (Table 7.11). Common REE (RMR) Equations Activity Factors TEE Prediction Harris Benedict 35-year-old male (6ft tall,180 lbs) who is moderately active REE (kcal/day) = 66.47 + 13.75 (wt in kg) + 5 (ht in cm) – 6.8 (age in yr) = (66.47 + 13.75 (81.6) + 5 (182.9) – 6.8 (35) = 1865 kcal/day TEE = (REE) × (PAL) = (1865) × (1.55) = 2890 kcal For maintenance: 2,890 calories needed For weight loss: 2,390 calories needed (500 kcal daily deficit) Energy Expenditure  It takes approximately 3,500 calories to make and store 1 lb (0.45 kg) of body weight.  1-2 lbs of weight loss per week is healthy & reasonable  3500 kcal = 1 lb of fat; 3500/7 = 500 kcal deficit per day to lose 1 lb of fat per week  2 lbs of weight loss per week = 7000 kcal deficit/7 = 1000 kcal deficit per day  Food & energy expenditure  The ACSM metabolic equations can be used to estimate the amount of calories that will be expended during a workout or to estimate the length of time an individual has to exercise to expend a certain number of calories.  A calorie, also known as a kilocalorie (kcal) is an expression of energy intake & expenditure. ACSM Weight Loss Position Stand  Regarding weight loss, the combination of diet & moderate to vigorous (MV) PA (≥150 minutes per week) produces the largest weight loss compared to diet or PA only.  It is well established that regular MVPA is necessary to prevent weight regain after weight loss has occurred.  The ACSM position stand indicates that engaging in more than 250 minutes per week of MVPA would result in better weight maintenance. Weight Loss & Obesity  Walking, swimming, water aerobics, jogging/walking in water, biking, and elliptical and rowing machines.  The FITT principle can be adjusted to meet the needs of the client.  For extremely obese or sedentary individuals initially doing exercise in 10-minute bouts at least 3 times a day may be necessary. Weight Loss FITT Principle Frequency: ≥5 d wk−1 to maximize caloric expenditure. Intensity: Progression from moderate (i.e., 40% to 50 years should take a vitamin B12 supplement or consume sufficient amounts of fortified foods. ***IU stands for International Unit. 1 IU = 1 milligram. Example, 5000 IU = 5 mg****