The Power of Energy Balance

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• The Power of Energy Balance

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Energy IN

• Food provides us with the energy that we need to
  live.
• Everything we do requires some amount of energy
• Running fast around a track.
• Sleeping.
• We call this energy calories.
• A calorie is a measure of the heat loss when
  food is burned.

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Energy IN

• Calories in food come from
• Carbohydrates (_at_ 4 cal/g)
• Protein (_at_ 4 cal/g)
• Fats (_at_ 9 cal/g).
• The food we eat contains combinations of these
  sources of energy.

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Energy OUT

• Activities burn calories.
• Different activities burn different amounts of
  calories.

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Energy Balance

• Its important to understand the balance between
• the energy input (eating calories) and
• energy output (activities that burn calories)
• Then you can self-monitor your eating and
  exercise activities to stay at a healthy weight
  for you and decrease the possibility of disease.

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Energy BalanceEQUILIBRIUM

• Energy balance is achieved when the energy intake
  (food eaten) is equal to the energy output
  (calories burned).
• Your weight stays the same.

Breakfast
Calorie OUTPUT 2500/day
Lunch
EQUILIBRIUM 2500-2500 0 Body Weight Stays the
Same
Dinner
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Energy Balance Equilibrium
Energy In (Eating) 2000 kcal
Energy Out (BMR and Physical Activity) 2000
kcal
Equilibrium Energy Input Energy
Output 2000-20000 Result Body Weight Stays the
Same
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Positive Energy Balance

• If your energy intake is greater than your energy
  output, then you have a positive energy balance.
  
• More calories are eaten than are burned.
• The result of this is that you store excess
  energy as body fat.
• Your body weight increases.

Calorie OUTPUT 1500/day
Positive Energy Balance 2500-1500 1000 Body
Weight Increases
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Positive Energy Balance
Energy In 2500 kcal
Energy Out 2000 kcal
Positive Energy Balance Energy Input gt Energy
Output 2500-2000500 Result Body Weight Gain
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Negative Energy Balance

• If your energy intake is less than your energy
  output, then you have a negative energy balance.
  
• Fewer calories are eaten than are burned.
• Your body weight decreases.
• Weight that is lost consists of muscle and fat
  tissue.

Calorie INPUT 2500/day
Calorie OUTPUT 3000/day
Negative Energy Balance 2500-3000 -500 Body
Weight Decreases
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Negative Energy Balance
Energy In 1500 kcal
Energy Out 2000 kcal
Negative Energy Balance Energy Input lt Energy
Output 1500-2000 -500 Result Body Weight Loss
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Energy Balance

• People become confused by the concept of energy
  balance
• They expect one method to work for everyone with
  equal success.
• ?Not true!
• There is a difference in energy use (calories
  burned) in each persons body.
• This is why some people can eat all they want
  and others look at food and put on weight.

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Energy OUT

• There are two main categories of how energy is
  used in the body
• Basal Metabolic Rate (BMR).
• Physical Activity.

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Energy OUT

• Basal Metabolic Rate (BMR)
• BMR is the largest factor in determining overall
  metabolic rate.
• It determines how many calories you need to
  maintain, lose or gain weight.
• Definition the energy used when the body is in a
  fasting state (not eating for 12 hours or more)
  to keep a resting, awake body alive in a warm,
  quiet environment.

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Energy OUT

• 1. Basal Metabolic Rate (BMR)
• The processes involved include maintaining
• a heartbeat,
• respiration,
• body temperature,
• digestion and other functions.
• Basal metabolism varies 25-30 between different
  people.

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Energy OUT

• Basal metabolism is influenced by a combination
  of genetic and environmental factors that include

Genetics Gender Age Weight Height Body Surface Area Body Fat Percentage Diet Body Temperature External Temperature Glands Exercise
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Energy OUT

• GENETIC FACTORS include
• Genetics- Some people are just born with faster
  or slower metabolisms.
• Gender- Men have a greater muscle mass and a
  lower body fat percentage they generally have a
  higher metabolic rate.
• Age- BMR is higher in childhood then in adulthood.

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Energy OUT

• GENETIC FACTORS include
• Height- Tall people have more body surface. Heat
  is lost through this body surface.
• The more body surface, the more heat is lost.
• The more heat lost, the more energy needed to
  maintain body temperature.
• Glands- The thyroid is key BMR regulator. It
  makes the hormone, Thyroxin. This hormone speeds
  up the metabolic activity of the body.
• The more thyroxin produced, the higher the BMR.

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Energy OUT

• ENVIRONMENTAL FACTORS include
• Diet- Starvation or abrupt calorie reduction can
  dramatically slow BMR by up to 30 percent.
• External Temperature- As the outside temperature
  gets colder, the metabolic rate will slow down to
  maintain the internal body temperature. This is
  how the body conserves energy.
• Exercise- Physical exercise burns calories, and
  helps raise your BMR by building extra muscle.
• Strong muscles burn more calories, even when you
  sleep!

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Energy OUT

• A combination of genetic and environmental
  factors include
• Weight- The more you weigh, the higher your BMR
  (more surface area).
• Body Surface Area- Same as for height.
• Body Fat Percentage- The more body fat a person
  has, the lower the percentage of lean muscle, the
  lower BMR they have.
• The more body fat a person has, the more likely
  that body will hold onto excess calories and
  store them as fat.
• Body Temperature- The higher the body
  temperature, the more calories that are burned in
  a resting or active state.

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Energy OUT

• Physical Activity
• It is an environmental factor.
• It is based on lifestyle choices, not genetic
  factors.
• It burns calories in addition to the calories
  burned by BMR.
• Physical activity increases the number of
  calories needed to be consumed to maintain the
  same body weight.
• Not all activities use the same amount of energy,
  however.
• Reading a book requires less energy than walking
  around the block.
• Walking up stairs requires more energy than
  taking an elevator.