Kines100 Exercise Health and Nutrition Last Lecture Outline 1 Nutrients and exercise 2 Fluids Lecture 19 Current lecture 1 Energy and Weight Energy and Weight Calories kilocalories kcal protein 4 kcal g CHO 4 kcal g Fat 9 kcal g Alcohol 7 kcal g Energy balance intake expenditure Basal Metabolism BMR 2 3 of total intake Involuntary activities heart rate chemical reactions cellular processes Physical Activity voluntary sedentary 20 of BMR Heavily active up to 100 of BMR Thermal effect of food energy cost for use 10 of total Risks Hypertension type 2 diabetes heart disease stroke cancer Body mass index BMI Weight kg Height squared m squared Not entirely accurate doesn t look at what weight is made of muscle fat bone density Body composition not very accessible total body mass lean mass muscle organ tissues fat mass body fat Men 15 Women 20 Fat depots Subcutaneous under the skin Visceral abdominal intramuscular Body fat distributions apple shape abdominal visceral fat central adiposity Increased risk for hypertension heart disease type 2 diabetes More common in men Pear shaped hips and thighs Weight loss fat loss masking fat loss if weighed on the scale muscle building denser than fat Water retention 1 pint 1lb Set point High weight high energy expenditure low body weight low energy expenditure more than 20 genes linked to obesity Why is weight loss not always successful Restriction on intake that can t be maintained Decreased variety decreased meal frequency decreased portion control Cut caloric intake cut variety Decreased metabolism can be a short or long term effect Brain needs glucose gluconeogenesis protein converted into glucose loss of lean muscle decreased BMR Increase expenditure while decreasing intake Increase physical activity levels Maintain metabolism by eating regular CHO containing meals CHO protein sparing Eat every 2 5 hours Eat 3 times a day at least Eat when CHO when hungry Intake decrease energy density of diet few kcal g decrease fat sugar and alcohol consumption Eat lower density foods fruit and veggies associated with higher success rate of keeping the weight off
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