Isocaloric /energy balance:
When caloric intake=caloric expenditure
Positive energy balance:
When caloric intake is greater than caloric expenditure.
3500 kcals = 1 lb. of fat
Leads to weight gain
Negative energy balance
When caloric intake is less than caloric expenditure
Leads to weight lostt
Assess body composition before starting a weight loss program
Identify ideal body weight
IDEAL BW= Present FFM (lbs.)/ Goal FFM (%)
Example male:
42 years old
223 lbs.
5'11"
% BF=30% (70% FFM)
Goal is 15% (85% FFM)
Ideal BW= 156.1 lb./ .85 = 183.65 lbs.
must lose 40 lbs. of fat mass
Identify what their diet is like.
RMR=Resting metabolic rate
REE=Resting energy expenditure
BMR=different, but for our purposes, they are the same.
The minimum amount of kcals required to sustain the vital functions of the body
Accounts for 50-70% of total daily caloric expenditure
For sedentary ppl (70%)
For active ppl (50%)
Harris-Benedict equations (given on the test)
DIT=Dietary induced thermogenesis
Involves the caloric requirements of digestion and absorption
Accounts for ~10% of total energy consumed from meals
Included in RMR
AKA TEF (Thermal effect of food)
Eat a lot of small meals frequently to increase DIT
Caloric requirements of their job.
(PDL) Based on 8 hr. work week 5 days per week (40 hr. work week)
Fat Loss Program:
Negative Caloric Balance
Aerobic Exercise
Behavior Modification
1 lbs. per week= 3500 kcals
3500/7 = 500
will take 40 weeks for example male to lose his 40 lbs.
2 lbs. per week= 7000
1000 kcals per day expenditure
kcals/min= [(METs)(3.5)(BWkg)]/200
Aerobic exercise-karvonen formula
Behavior Modification:
Technique used to elicit a desirable behavior that will last
May involve learning new behaviors or unlearning/modifying old behaviors
Cue/stimulus ---> behavior----> consequenses
The behavior of overeating which leads to getting fat (consequence) is due to some cue or stimulus.
So is the behavior of inactivity
The goal of behavior modification in terms of fat loss are:
1. to eliminate the stimulus
2. engage in more appropriate behaviors
3. emphasize the consequences- 87% of people of people who lose weight via low kcal, quick wt. loss program will gain wt. back and more within 2 years.
What is the cue or stimulus?
time
environment
feelings
people/social
tv
car, etc.
buffett
holidays
vacations
cost
vending machines
eat what's left on child's plate
Behavior?
instead of eating...
drink water
walk
have breakfast
make all foods yourself
keep busy
no on eats at the tv
not while reading
spousal help
Focus on Consequences:
fat pictures up around the house
bikini sitting out in site
Weight Gain Programs
Muscle gain
very difficult to do
very little research
3 reasons
performance
appearance
health
author suggests: 5-10
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