WEIGHT MANAGEMENT

Energy systems of the body

ATP Resynthesis
Phosphagen

Glycolysis

Aerobic

Short-term, intense
activities

All out effort

Long sustained
activity

All out effort of 10

secs

30 secs. to 2 mins.

More than 2 mins.

Creatine Phosphate
(CP)

Glucose, glycogen

Glucose, glycogen &

fats + O2

C //P --> P+ADP

=ATP

1glucose = 2ATP +
Lactic acid

Glucose + O2 =
36ATP

http://www.ideafit.com/fitness-library/the-three-metabolic-energy-systems

Energy balance in the body

Weight Maintenance

Energy
eaten

Energy
used

Proteins

BMR

Fats

Physical
activity

Carbo

Exercise

Gaining Weight
Energy
eaten

Losing Weight

Energy
used

Energy used by the body

TOTAL DAILY ENERGY EXPENDITURE (TDEE)

= Basal Metabolic rate x Physical Activity Factor
HARRIS-BENEDICT EQUATION
FOR WOMEN:
BMR= 655 + (9.6 x wt in kg.) + (1.8 x ht in cm) (4.7 x age in yrs.)
FOR MEN:
BMR = 66 + (13.7 x wt. in kg.) + (5 x ht. in cm) (6.8 x age in yrs.)

Physical activity factor

Calculating energy use of the body

Total Daily Energy Expenditure (TDEE)

= BMR X PAF
Ex. Male; 25yrs old; 6ft tall; 220 lbs.
1. convert 6 ft to cm and 220 to kg.
6 x 12 x 2.54 = 182.88 cm; 220 / 2.2 = 100kg
2. BMR = 66 + (13.7 x 100 kg.) + (5 x 182.88cm)
(6.8 x 25 yrs.) = 2114.4 calories
3. TDEE = 2114.4 cal x 1.55 = 3277.32 calories

Calculating energy eaten

Food Nutrition Facts

Food Exchange List
24-hour diet recall
calories per food group: 4 cal = 1gm of CHO or
Protein; 9 cal = 1gm of fats
Web sites:
Filipino Food Nutrition Facts, Filipino Food Calories, Nutritional
Information
http://www.myfitnesspal.com/nutrition-facts-calories/filipino-food
http: //www.caloriecheckbook.com/resource_ center.php

Calculating energy eaten

Nutrition Facts:

Food exchange list

Foods are listed together because they have the

same nutritional value.
Each serving of food has about the same amount of
carbohydrates, fats and protein and calories as the
other foods on that list.
Used for meal planning where one food may be
exchanged for any food on the list
Can also be used to find out nutrients of food we
eat.

FOOD EXCHANGE LIST

Group/List

CHO (g)

Protein (g)

Fats (g)

Calories

Vegetable A

---

---

---

---

Vegetable B

---

16

Fruits

10

Rice

23

---

100

Fat

---

---

45

Sugar

---

---

20

40

Food exchange list

Group/list

CHO (g) Protein (g) Fats (g) Calories

Milk
Whole

12

10

170

Low fat

12

125

Skimmed

12

tr

80

Low fat

41

Medium fat

86

High fat

10

122

Meat

Rice Exchanges

1 exchange = 23 g CHO & 2g Protein

cup cooked rice

1 pc biko (10x5x1cm)
2 pcs. pan americano 2 pcs wheat bread
3 pan de sal
1 roll (hambrger/hotdog)
1 slice cake/jelly roll 22 pcs. Pasensya
1 c Corn flakes
1 c noodles
1/3 ice cream reg.
c bfast cereals

Milk exchanges

Whole Milk = 12 CHO; 8 Protein; 10 Fats

c evaporated
1c fresh cows

Low Fat = 12 CHO; 8 Protein; 5 Fats

1c fresh carabaos
c powdered

c powdered

1 250ml tetra-brick

Skimmed/very low fat = 12 CHO; 8 Protein

1c

skimmed

c yoghurt

24-hour diet recall

Gaining/losing weight

1 pound of weight gained or lost is equivalent to

3500 calories difference from energy used.
1pound weight lost/gained in a week could mean
a deficit/surplus of 500 calories per day for 1
week.
To ensure that the weight gained is not totally fat
weight, it is best to exercise

Desirable body weight

Using the BMI

For

men = 22
For women = 20.8
DBW = Desirable BMI x Ht (m)2

Weight loss regimens

1.
2.

3.
4.
5.

Diet - High protein diets, South Beach diet,

cleansing diets, soup diets.

Exercise - Dance aerobics, boxing, Tae-Bo,
Pilates, Yoga, Zumba, Badminton
Drugs and other substances - Xenical,
Orlistat, L-carnitine, fitrum, Carbtrim, slimming tea
Invasive procedures - Lyposuction, Bariatric
surgery
Applications - soaps, lotions, slim patches,
clothes