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Week 4 Energy Balance for Weight Management

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Holly Bingham

on 24 July 2015

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Transcript of Week 4 Energy Balance for Weight Management

Keys to Success
Make a commitment
Remember calories count
Stay active
physical activity is best predictor of long-term success
Establish social support system
Set realistic goals & re-evaluate
Enjoy healthier foods
Change your lifestyle
Expect & anticipate setbacks
Keep records to see progress/regression

Define weight management & obesity
Identify measurement methods
Recognize factors that affect weight
Discuss metabolism
Discuss importance of energy balance in weight management
Examine keys to success

Energy Balance for Weight Management

The ability to maintain body weight at an ideal or acceptable level to receive optimal health benefits
Individual Classifications
A surplus of fat resulting from
excessive energy intake relative to energy expenditure
Obesity is the single major
modifiable risk factor for
Heart Disease
Methods of Measurement
Body Composition
Relative % of body weight that is fat vs. fat-free mass
Importance of fat-free mass
Bioelectrical Impedance
Skin Fold Caliper Testing
Body Mass Index
Ratio of weight to height
BMI = wt(kg)/[ht(m)]2
Doesn't account for frame size or muscle tissue
Correlates well to body composition
Waist to Hip Ratio

Circumference of waist divided by circumference of hips
Abdominal fat distribution linked to increased disease

Body Composition
Waist Hip Ratio
Basal Metabolic Rate
Harris Benedict Equation
Physical activity level
Socioeconomic status
Resting metabolic rate
Number & size of fat cells
Psychological factors

Body process that converts food & drink into energy
Resting Metabolic Rate
Amount of energy your body needs at rest
60-75% of total calories expended/day
Fat-free mass important
Declines with age
Male & Female Metabolism
Thermogenic Effect of Food
RMR increases after eating
Approximately 10% of meal’s total caloric value

Caloric Intake
Determine caloric requirements
Formula estimations
Doctor/Nutritionist recommendation

American College Sports Medicine Recommendations
> 1200 cal/day for women
> 1800 cal/day for men

Body size and composition

Caloric Expenditure
Exertion/Exercise Bouts
Activities of Daily Living
Bouts of physical exercise
Recovery from exercise
Energy Balance
Energy is measured in calories
Body converts food into energy
“Scale or Balance”
Caloric Intake vs. Caloric Expenditure
Weight maintained when calories consumed equal calories used

Energy Balance
Weight Loss
Negative Energy Balance is needed
Caloric Expenditure > Caloric Intake

Reduce intake by 500 cal/day
Reduce intake by 250 cal/day &
increase expenditure by 250 cal/day
Increase expenditure by 500 cal/day

A Combination of moderate calorie restriction with moderate exercise is OPTIMAL!!
Thank you!
Questions? Comments? Concerns?
Email us at
Learning Assignment
Online Calculator found at the website listed above
Weight Management:
20-30% of total calories expended/day
Easiest component to alter
All exercises are not created equal!!!
Significant health improvements with 10-15% reduction in body weight
Manipulate the Energy Balance
1 lb = 3500 calories (1-2 lbs loss/wk SAFE)
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Calculate Basal Metabolic Rate
Estimate energy expenditure
Record caloric intake & energy expenditure
Calculate energy balance
Discuss with coach
Full transcript