2 member - energy balance · energy balance: balancing food and fitness to manage weight today’s...

6/17/20

1

1 Adult Weight Management Programs

Energy Balance:Balancing Food and Fitness to Manage Weight

Today’s Agenda

2

üDefine the energy balance equation ü Know why your body needs energy and how your body uses energyü Identify healthy food choices for an adequate intake and balance of energy

ü Recognize the importance of exercise as a way of using energyüApply energy balancing skills to sustainably manage weight

Adult Weight Management Programs

Nutrition Physical Activity PlanningWeight


Minute of Mindfulness

3

6/17/20

2

Check-In

4

How are you?

How was applying Motivation this past week?

What were some successes/challenges in this past week?

What’s on your mind?


and or

What is Energy?


Nutrition Note: A ‘calorie’ (kilocalorie or ‘kcal’) is the amount of heat required to raise the temperature of 1 kilogram of water 1℃ . When we use energy, we often feel warmer, such as after eating or while exercising.

Food for Thought: Exercise requires energy or calories to do the ‘work’…how do you think exercise helps in using stored energy (fat) in weight management? Does the intensity of exercise matter?

Metabolism

Internal Work

ExternalWork

Energy Balance: Calories In


6/17/20

3

Energy Balance: How Many Calories do I Need?

7

The Full Meal Replacement Program:ü 5 Low-Calorie Portioned Meals ü 3-4 Hours Apart ü 500-800 Calories (kcals) a Day


100-160 kcals 100-160 kcals 100-160 kcals 100-160 kcals 100-160 kcals

6:00 am 9:00 am 12:00 pm 3:00 pm 6:00 pm

6 am Breakfast: 300 kcals ½ c. Oatmeal w/ 2 Tbsp. Flax, 3 Walnuts, 1 c. Berries & Coffee w/ 2 Tbsp. Cream

9 am Morning Snack: 150 kcals4 oz. 0% Greek Yogurt w/ 4 oz. Apple, 6 Almonds

12 pm Lunch: 300 kcals2 c. Greens w/ 2 oz. Chicken, ½ c. Chickpeas, 4 Olives, 2 Tbsp. Lemon Juice & 3 oz. Grapes

3 pm Afternoon Snack: 150 kcals1 c. Edamame, 5 oz. Orange

6 pm Dinner: 300 kcals3 oz. Salmon, 3 oz. Baked Potato, ½ c. Steamed Green Beans, 1 c. Raspberries

Energy Balance: How Many Calories Do I Need?


Total = 1200 kcals

Portion Size vs. Serving Size

9

Nutrition Note: Portion Distortion is the increasing food serving sizes that then become a ‘normal’ portion size. Look at the serving size changes of a muffin!


20 years ago, I was 1.5 oz., I

was 210 calories.

Today, I am 4 oz., I am 500 calories, the

amount of an entire meal!

Food for Thought: How has portion distortionaffected your calorie intake and weight?

6/17/20

4

Slowest

Fastest

Absorption Rate

Nutrient kcal/gram Impact on Satiety Food Group Examples

*Alcohol 7ü Can increase hunger and lower

inhibitions around eating ü None

Carbohydrate 4ü Complex carbs have fiber and

more protein which slow gastric emptying

ü Fruits and Vegetablesü Whole Grains and Cerealsü Legumes ü Non/Low-Fat Dairy

Protein 4ü Feels substantial and has slower

gastric emptying and absorption

ü Legumesü Non/Low-Fat Dairyü Eggs (whites)ü Lean Meat, Poultry, and

Seafood

Fat 9 ü Slowest gastric emptying and absorption, signals leptin (full)

ü Nuts, Seeds & Oilsü Fruit (avocado) & Oilü Legumes (soybean) & Oil

Does Type of Calories In Matter?


Energy Balance: What Type of Calories Do I Need?


6 am Breakfast: 300 kcals Oatmeal (Starch), Flax (Fat) Walnuts (Fat), Berries (Fruit), Coffee w/ Cream (Fat)

9 am Morning Snack: 150 kcals0% Greek Yogurt (Protein), Apple (Fruit), Almonds (Fat)

12 pm Lunch: 300 kcalsGreens (Vegetable), Chicken (Protein) Chickpeas (Starch), Olives (Fat), Grapes (Fruit)

3 pm Afternoon Snack: 150 kcalsEdamame (Protein), Orange (Fruit)

6 pm Dinner: 300 kcalsSalmon (Protein), Baked Potato (Starch), Steamed Green Beans (Vegetable), Raspberries (Fruit)

Total = 1200 kcals

Energy Balance: Maintaining Energy

12

✓Eat Adequately ✓Eat Regularly ✓Eat Balanced


6/17/20

5

Adult Weight Management Programs13

Focus on Fitness

Energy Balance: Calories Out


Physical Activity Recommendation

15

Type Goal

Daily Physical Activity 10,000+ steps a day (5+ miles)

If you have a chronic condition, then recommendations on exercise times and intensity may vary. Talk with your doctor before starting an exercise routine.


6/17/20

6


16

Type Goal

Cardiovascular Exercise• > 5 Days a Week• Moderate-Vigorous Intensity• > 30 Minutes Sessions




17

Type Goal

Strength Exercise • > 2-3 Days a Week• Targeting Each Major Muscle Group




18

Type Goal

Flexibility Exercise• > 2-3 days a week • Targeting Each Major Muscle Group • Before and/or After All Cardio and Strength Exercises

If you have a chronic condition, then recommendations on exercise times and intensity may vary. Talk with your

doctor before starting an exercise routine.


6/17/20

7

Rate of Perceived Exertion (RPE)The Talk Test

This is great, I can do this

for hours!

Yeah…great…whew!

Adult Weight Management Programs19

Fitness Plan Example


Monday Tuesday Wednesday Thursday Friday Saturday Sunday

CardioZumba6:00 pm

60 Minutes

Brisk Walk12:00 pm

15 Minutes

Brisk Walk6:00 pm

15 Minutes

Swim 6:00 pm

30 Minutes

Brisk Walk12:00 pm

15 Minutes

Brisk Walk6:00 pm

15 Minutes

Rest Day: 10,000 Steps

Bike Ride9:00 am

45 Minutes

Rest Day: 10,000 StepsStrength

Lift Weights: Upper Body

6:15 pm 30 Minutes

Lift Weights: Lower Body

6:15 pm 30 Minutes

FlexibilityStretch7:00 pm

15 Minutes

Stretch6:45 pm

15 Minutes

Stretch6:30 pm

15 Minutes

Stretch6:45 pm

15 Minutes

Stretch9:45 am

15 Minutes

DayType

What is Your Fitness Plan?


Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cardio5 days/week

Strength2-3 days/week

Flexibility2-3 days/week

DayType

6/17/20

8

Energy Balance: Calories In and Out


Recommended Total Daily

Energy Intake

0%

45-65%

20-35%

10-35%

Alcohol Resting Metabolic Rate

Carbohydrate Daily Activity

Protein Exercise

Fat Digestion

Calories in Calories out

Average %Calories Burned

60%

10%

30%

Energy Balance: Calories In and Out


Alcohol Resting Metabolic Rate

Carbohydrate Daily Activity

Protein Exercise

Fat Digestion


Food for Thought: What healthy choices on either side of the energy balance equation can you make to maintain or continue to lose weight?

Energy Balance: Weight Loss


6/17/20

9

Energy Balance: Weight Loss or Maintenance


Eat Regularly

Increase Daily Activity

Increase Exercise: Intensity, Duration

Frequency

Eat Balanced


Eat Adequately

Limit/Avoid Alcohol


Note on Nutrition

Focus on Fitness

Nutrition: __________________________________________________________________

Fitness: ___________________________________________________________________

Mindfulness: _______________________________________________________________

Other: _____________________________________________________________________

Minute of Mindfulness

SMART Goals

Make your goals Specific, Measurable, Action-oriented, Realistic and Time-limited

Next Week!

27

Macronutrients:Building a Balanced Plate to Manage Weight


6/17/20

10


The Three Facets of Fitness Vital Energy Out Strategies for Healthy Weight Management

Benefits Recommendations Suggestions

Cardiovascular (Aerobic Training)

ü Strengthens heart/lungs.

ü Burns fat for fuel. ü Burns calories

consumed. ü Speeds up muscle

cell metabolism. ü Helps regulate your

metabolism.

F.I.T.T. Principle: ü Frequency: 3-5

times/week. ü Intensity: (220 - age) x

.60 to .85 = your training heart rate.

ü Time: start at10 minutes progressing to 60 minutes as you become conditioned.

ü Type of exercise: rhythmic continuous movement (walking, bicycling, etc.).

ü Always warm up: 3-5 minutes of light activity to stretch muscles and ease the stress on the heart.

ü Always cool down: 3-5 minutes of light activity to minimize muscle soreness and prevent cramping.

Flexibility Training ü Increases range of motion in joints.

ü Improves tendon, ligament, and muscles elasticity.

ü Uses calories. ü Reduces injury risk. ü Improves circulation

to extremities.

ü Frequency: 2-3 times/week.

ü Hold stretches for 10-30 seconds.

ü Repeat 4 times per stretch for each major muscle group.

ü Yoga, personal training with emphasis on flexibility, gym flexibility classes, stretching and yoga videos are all good options.

Strength Training ü Builds muscle. ü Increases resting

metabolic rate (RMR).

ü Uses calories. ü Helps strengthen

bones.

F.I.R.S.T. Principles: ü Frequency: 2-3

times/week (48 hours between sessions)

ü Intensity: low-moderate; goal to progressively challenge muscles.

ü Repetition: 8-15 per exercise.

ü Sets: 1-2 for each muscle group.

ü Type: full range of motion resistance for major muscle groups.

ü Personal training, strength training equipment, strength/sculpting classes, home weights, strength training videos

Major Muscle Groups ü Legs - quadriceps

ü Hamstrings

ü Gluteals

ü Calves

ü Chest - pectorals

ü Back - latissimus, dorsi, rhomboids, trapezius

ü Shoulders - deltoids

ü Arms - triceps, biceps

ü Core - abdominals, obliques, erector, spinae, lower back

Question: Is it worth it to exercise if I’m just trying to maintain my weight?

Answer: A combination of exercise and diet helps maintain or increase fat-free mass

(muscle, bone, etc.) and keeps your resting metabolic rate elevated, which helps

both weight loss and weight maintenance. Compared to dieting alone, a

combination of exercise and diet leads to a larger percentage of fat loss. Dieting

alone causes a DECREASE in lean tissue, which can lower the rate at which you

burn calories! Obviously, this makes it harder to maintain your weight and harder

to lose weight!

You want to get fit. You want to look good. You also want to be and stay healthy. Since both healthy nutrition and exercise are required to maintain weight, how hard do you think you will have to exercise to achieve your goals? To reap optimal cardiovascular benefits from your workout, you will need to exercise within a recommended intensity range. In some ways, monitoring your exercise intensity can be a difficult task but with consistent practice, it can become an easy part of your fitness routine.

A commonly used method for monitoring exercise intensity is by taking your heart rate, or pulse. For some people, accurately taking a pulse by hand, particularly during exercise, can be difficult to master. Wearing a smart watch or smart fitness band can digitally read your pulse fairly accurately without stopping the exercise. Another way to monitor exercise intensity is by using the rate of perceived exertion (RPE) scale.

No matter the physical activity, your exercise intensity should be within a comfortable range. By becoming familiar with the RPE scale, you can continuously assess your exercise intensity to ensure that the level of exertion is both challenging to increase your cardiovascular fitness yet comfortable enough to maintain the duration of the exercise session.

Why Use the RPE Scale? Monitoring exercise intensity with the RPE scale is beneficial because:

1It provides a reinforcing confirmation after you take your heart rate or pulse, especially when the target heart rate zone is estimated based on age.

2 Unlike taking your pulse, determining your RPE can be performed without stopping the exercise to check it.

3 There is no equipment needed to accurately measure your RPE whereas wearable smart heart rate monitoring devices can be expensive.

An increase in exercise intensity means you will have an increase in your heart rate and breathing rate, as well as other metabolic processes during exercise. Therefore, the RPE scale can be used alone or in combination with your heart rate or pulse when monitoring exercise intensity.

During aerobic activities, perceived effort is a combination of what is felt in the musculoskeletal system (muscles, joints, etc.), the respiratory system (breathing rate), and cardiovascular system (heart rate). Plus, the RPE scale helps evaluate your internal comfort zone, or how you feel during the exercise session with respect to the

normal sensations of breathing, exertion, and even discomfort.

How many times have you exercised and felt perhaps uncomfortable, or seemed to be going beyond your comfortable exertion level? How many times has this uncomfortable exercise experience caused you to reduce or stop the duration or frequency of your physical activity time? Using the RPE scale can help you to avoid these uncomfortable and maybe even discouraging exercise sessions.

Using the RPE Scale The RPE is assessed upon a scale of 0 to 10 to rate the level of felt or perceived exertion (see next page). When using the RPE scale, it is important to remember that the rating of exertion is dependent on your bodily sensations or how you feel during the exercise. The recommended RPE range for most people is usually between 5 (moderate) and 8 (very hard).

Regardless of your fitness level, anyone can use the RPE scale to effectively gauge exercise intensity. Whether you are new to aerobic exercise, or are a fitness enthusiast, you can use the RPE scale to become familiar with your perception of exercise effort. Using the RPE scale can make exercise sessions more effective and more enjoyable. Staying within the recommended RPE range can improve your fitness by targeting comfortable intensity, which can increase duration and frequency as well.

Monitoring Exercise Intensity Using Rate of Perceived Exertion RPE

Rate of Perceived Exertion (RPE) Scale

Cardiovascular Exercises Examples: walking, jogging/running, cycling, swimming, rowing, dancing, high-intensity interval training (HIIT), etc.

Date Time Activity/Exercise Description Intensity Duration Distance/Steps Calories Burned

___/___/_____

___:___ am / pm

Walked on the treadmill at gym.

mild / moderate / vigorous

_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_____miles / steps

_______calories

01 01 2020 6 30 30 2.5 167 Example

Flexibility Exercises Examples: yoga, Pilates, stretch bands/straps, stretch machine/trainer, etc.

Date Time Activity/Exercise Description Areas of Focus Intensity Duration Calories Burned

___/___/_____

___:___ am / pm

Beginners yoga class at the gym

Back, neck, hips


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

___/___/_____

___:___ am / pm


_____ minutes

_______calories

01 03 2020 6 30 60 150 Example

Strength/Resistance Exercises Examples: bodyweight (yoga, Pilates), free-weights, weight machines, kettlebells, resistance bands, etc.

Date Time Activity/Exercise Description Weight Progression Repetitions Sets Calories Burned

__/___/_____

___:___ am / pm

Back: seated row, lateral pull-downs, assisted pull-ups, wood-chops, deadlifts.

10-50 lbs., 10-50 lbs., N/A, 7-20 lbs., 10-30 lbs.

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

__/___/_____

___:___ am / pm

_____reps each

_____set(s) each

_______calories

Example 01 02 2020 6 30 5-10 1 200

2 member - energy balance · energy balance: balancing food and fitness to manage weight today’s...

Documents