Transcript Going for the 3 Increases: Increase in Health, Increase in

Metabolism
Going for the 3 Increases: Increase in Health, Increase in
Happiness & Increase in Energy
Strategies for
Success in Weight
Management
By: James J. Messina, Ph.D.
What is your metabolism
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Metabolism is the process of energy
expenditure
Calories are units of energy that our body
burns in many ways
Our body uses energy to perform each & every
function: breathing, rejuvenating of cells,
digesting of food, brain functioning
Every unit of energy “consumed” “ingested”
“digested from food we eat” and NOT SPENT
is stored as BODY FAT!
What is your metabolism
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3 components of metabolism
Basal metabolic rate
Activity
Digestion
Basal Metabolic Rate
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BMR = number of calories would need daily
simply to stay alive if were totally inactive, in
bed, awake for 16 hours & slept for 8 hours
Harris-Benedict Equation:
Women: 661+(4.38 x weight in pounds)+(4.38
x height in inches)-(4.7 x age)=BMR
Men: 67+(6.24 x weight in pounds)+(12.7 x
height in inches)- (6.9 x age)=BMR
Activity Level and Metabolism
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Activity can account for 20-30% of metabolism
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Sedentary = Multiplier 1.15 x BMR
Light activity (Normal Every day activities) =
Multiplier 1.3 x BMR
Moderately Active(exercise 3-4 x’s week) =
Multiplier 1.4 x BMR
Very Active (exercise more than 4 x’s week) =
Multiplier 1.5 x BMR
Extremely Active (exercise 6-7 x’s week) =
Multiplier 1.6 x BMR
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Activity Level and Metabolism
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If you change Light activity (Normal Every day
activities) to Moderately Active(exercise 3-4 x’s
week) daily caloric burning goes up 7.7%
If you change Light activity (Normal Every day
activities) to Very Active (exercise more than 4 x’s
week) daily caloric burning goes up 23%
If you change Light activity (Normal Every day
activities) to Extremely Active (exercise 6-7 x’s
week) daily caloric burning goes up 38.5%
Body Weight and Metabolism
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Higher body weight the higher the Basal
Metabolic Rate
Therefore overweight persons require more
calories daily to maintain overweight status
than a thinner person
Overeating therefore increases metabolism
If overweight you must consistently overeat to
maintain your metabolism and keep your
weight on & if you stop overeating you will
lose weight
Digestion’s Part in Metabolism
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Digestion is 7-13% of your metabolism
Overeating speeds up metabolism
Our bodies have to work harder to digest the
food we take in when we overeat
Our bodies metabolism have to work harder to
digest that which will make us heavier
Overweight people overeat so much that they
override the body’s natural defense
mechanism of the increased digestion rate
Basal Metabolic Rate Example
Use the Harris-Benedict Calculator at
www. businessplanforthebody.com
At 56 and 5’10 and 210 lbs my BMR for
1. Resting = 1879
2. Sedentary (multiplier 1.15)=2162
3. Lightly Active (x 1.3) (normal daily activities)=
2444
4. Moderately Active (x 1.4)(exercise 2-3 x’s a week) =
2632
5. Very Active (x 1.5) (exercise 3-4 x’s a week) = 3008
6. Extremely Active (x 1.6) (6-7 x’s a week) = 3384
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What are you eating
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Carbohydrates –fruits and vegetables are good
carbohydrates, don’t eliminate them and burn
as quick as fats do
Proteins – most complex and most difficult to
digest or burn, stays in stomach longer than
other two, feel fuller longer when consumed
Fats – carbohydrates and fats are burned
about the same rate, protein definitely burns
the slowest
Carbohydrates
All starches and sugars
 Main source of energy for body
 Each gram = 4 calories
 Most foods contain carbohydrates
 Sugar: sucrose=white & brown sugars;
lactose in milk & fructose in fruits & vegs
 Starches: complex carbohydrates in
beans, breads, cereals, pasta, potatoes
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Protein
The body’s building material for muscle,
skin, bone, & hair
 Made up of chains of amino acids
 Each gram = 4 calories
 Used to make antibodies, disease
fighting chemicals and hormones like
insulin which are messengers in body
 Proteins include: meat, fish, poultry, dairy
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products, eggs, legumes, & nuts
Fat – 3 Categories of Fat
Saturates: “bad” fat
2. Monosaturated fat
3. Polyunsaturated fat
Each gram of fat provides 9 calories
Fat packs lots of energy
If not expended will become body fat
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When are you eating?
Time between meals is significant
 Space your food throughout the day to
keep your metabolic rate up
 Do not put your body in a starvation
mode by only eating once or twice in 24
hour period
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Variables affecting Metabolism
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Genes: only 25% of body weight is determined
by genes
Predisposition and predetermined are not the
same, predisposition gives you freedom of
choice
Thyroid function problems: slow down results
in weight gain, 11 million Americans have it.
Lean muscle tissue require more calories to
stay strong it is created through strength &
resistance training