Lisa Sabin’s - Running And Being

The most common fitness goal and probably the most important is achieving and maintaining a healthy body-weight. Recent data indicates that approximately 66 percent of the United States adults are overweight (defined as having a Body Mass Index of 25 kg/m2 or higher) and 32 percent are obese (defined as having a Body Mass Index of 30 kg/m2 of higher). Type 2 diabetes, hypertension, sleep apnea, osteoarthritis, dyslipidemia, metabolic syndrome and depression are just a few of the diseases that are related to obesity.

Many people are tempted to go for the “quick fix” or latest fad diet to shed a few pounds. They try exercise machines, routines, and diet supplementation. Some resort even resort to bariatric surgery. While many diets promote short-term weight loss, it’s rare that anyone achieves and maintains a healthy body-weight long term. Fad diets that cut out food groups may lack nutritional balance. Consulting a registered dietitian can take the mystery out of weight loss.

Exercise is part of the energy-balance equation. When caloric input equals caloric output, the person’s bodyweight is maintained. When caloric input exceeds output, the person gains weight. When caloric output exceeds input, the person loses weight.

Resting metabolic rate (RMR), thermic effect of food (TEF) and physical activity(PA) make up the 3 components of energy requirements. RMR accounts for 60-70 percent of your daily energy requirement. TEF represents only 5-10 percent. Physical activity accounts for 15-30 percent of your total energy requirement.

To Estimate your Daily Caloric Requirement:

1. Determine your estimated RMR by taking your body weight and multiply by 10. Example: 130 x 10 = 1300 calories (RMR)

2. Determine how many calories you need for purposeful exercise. Example: jogging for 60 minutes at 6.0 burns 4.2 calories per pound of body weight. 130 x 4.2=546

3. Determine how many calories are needed for activity level APART from purposeful exercise.
Example: 1300(RMR) x 30% = 390 calories

If you are sedentary add 20-40% RMR
If you are moderately active add 40-60% RMR
If you are very active add 60-80% RMR

4. Add the answers to steps 1,2, and 3 to determine today’s daily caloric requirement. Example: 1300(RMR) + 546 purposeful exercise + 390 daily activity calories = 2236 calories.

In order to lose weight you must create a calorie deficit. A pound of fat is equal to 3,500 calories. If your daily energy requirement is 2,500 calories, then creating a deficit of 500 calories every day will result in one pound of weight loss per week. Remember the energy balance equation. A deficit can be created by expending more energy through exercise, and reducing caloric intake. The American College of Sports Medicine recommends not losing more than 1-2 pounds per week. Losing 2 pounds in a week would require a deficit of 1,000 calories per day. That means cutting out 500 calories and burning 500 calories.

There are no short-cuts or magic pills.  The key to maintaining a healthy body-weight long term is exercise and proper nutrition.  The ACSM recommends:  30 minutes of moderate-intensity exercise 5 days a week, or 20 minutes of vigorous activity 3 days per week and 2 days of strength training.  This may sound like a lot for busy people.  You don’t have to go to the gym every day.  Moderate intensity-activity can be accumulated throughout the day in 10 minute bouts.  One example is walking at lunch and after dinner.  Combinations of vigorous and moderate activity work as well.  The goal is to find ways to add activity to your routine and remember the energy-balance equation.

Sources:

American College of Sports Medicine, ACSM’s Certified News, January-March 2008

Sports Nutrition Guidebook, by Nancy Clark, MS, RD