ENERGY BALANCING ACT

Chapter 12

Energy• The ability to do work.• Cannot be created or destroyed.• Can change from one form to another.

EnergyUnderstanding energy balance is the key to weight management.

Calories in = Calories out

Energy InputCarbs, fats, and protein provide food energy.

43-58% daily calories from carbs.

30-45% daily calories from fats.12% daily calories from proteins

How do people know how many calories are in a spoonful of sugar?

By burning them and measuring the amount of heat they produce. (direct calorimetry)

Energy OutputYou need energy for basal metabolism, physical activity, and the thermic effect of food.

Basal MetabolismThe amount of energy required to support the operation of all internal body systems EXCEPT digestion.

Keeps your body alive when it is at rest.

Basal Metabolism cont.It includes the energy your body uses everyday to breathe, circulate blood, maintain nerve activity, secretes hormones, maintains body temperature, and makes new cells are all part of basal metabolism.

Basal Metabolism Rate Women require 0.4 calorie per

pound of body weight per hour to support basal metabolism

Men require 0.5 calorie per pound of body weight per hour.

Example: 120lb woman x 0.4 = 48 48 x 24hrs in a day= 1152 energy needs.

What affects your BMR?Body structure, body composition, and gender affect BMR.

Physical ActivityThe larger the body size, the greater the amount of energy needed to make the muscles work.

What are sedentary activities?

Shop till you drop• Pushing a cart up and down the

supermarket aisles for an hour will burn 243 calories and you'll get acquainted with all kinds of nutritious, healthful foods. Bag your own groceries, take them out to the car yourself, and return the cart to the corral, and you'll burn even more.

Open up • Most dentists recommend that you brush

your teeth for at least two minutes. In that time, you'll burn a whopping 5.7 calories, but then again, not everything is about weight loss

How about Texas Lose 'Em?• Three hours of playing cards burns

351 calories. Ante up and go all in, but don't load up on high-calorie chips and dip

Count calories instead of sheep• Even when you're sleeping you're

burning calories. Eight hours of good shut-eye will erase 360 calories.

Thermic Effect of FoodEnergy required to complete the processes of digestion, absorption, and metabolism.

Energy ImbalanceOccurs when a person consumes too few or too many calories for his/her energy needs.

This can lead to negative health consequences.

Energy Deficiency

Energy intake is less than energy output.

Not healthy!

Energy Excess

Weight gain can result

Consuming an extra 25 calories a day adds 2.5 lbs each year!

Body Mass Index

Calculation of body weight and height.

Healthy Weight- 18.5-24.9

Overweight- 25-29.9Obese- 30+

Body Fat Methods

Skinfold Test- use caliper to measure the thickness of a fold of skin. Taken from thigh, upper arm, abdomen, and/or back. (also do pinch test)

Bioelectrical impedance

Measures body’s resistance to a low energy electrical current. Lean tissue conducts energy and fat does not!

Body Types

Apple Shape- The body type in which fat is distributed around the middle near the vital organs

Pear Shape- The body type in which fat is distributed below the waistline away from the vital organs

What celebrities are a healthy weight?