Nutrition: Weight Management

Contributing factors to obesity

hormonal control, fat cells, genes, environment

energy balance

gaining is positive, losing is negative

Weight management steps

set a target body weight, assess kcal intake, assess kcal expenditure

target weight 

assumes no change in FFM (fat free mass)

How many calories do you need to burn 1lb of fat?

3,500 kcals

factorial method

estimate RMR: prediction equations, estimate additional energy required based on activity level

PAL method

physical activity lebel, the TDEE divided by BEE over a 24 hour period, the higher the PAL, the higher the amount of physical activity

How much weight can I lose safely per week?

adults: 1-2lbs per week

dietary modifications for weight loss

key component is kcal, one needs to consume fewer than it expends, macronutrient content is irrelevant.

balanced weight-loss diets

reduced kcal with supplying all essential nutrients, contain wide variety of appealing foods and helps prevent hunger between meals, lifelong diet that is suited to your lifestyle and personal preferences, slow rate of weight loss. 

guidelines for weight control

eat more nutrient dense foods and fewer energy dense foods, eat foods that make you feel full, restrict portion sizes, eat less fat and make healthier fat selections, reduce the intake of both added fat and sugar, reduce liquid kcal, limit alcohol, limit salt intake

main drivers of MPS

resistance exercise, high quality protein intake…when reducing body mass, increase resistance exercise and protein intake to attenuate muscle mass loss

behavior modification

knowledge about benefits of exercise, values toward health behavior, behavior modifies to reflect values

benefits of exercise for weight loss

increase energy expenditure, minimize loss of FFM, increase GH and catecholamines, increased aerobic fitness and ability to expend more kcal, offset diet-induced reduction in RMR

stimulus period for aerobic exercise

ACSM/AHA guidelines for adults and older adults for weight loss and weight retention: moderate and vigorous intensity, 20-30 mins a day, 3-5 days/week