Evolution Fitness - Weight Management

Weight Management

	ENERGY BALANCE
	To maintain normal metabolic rate and provide energy for activities of daily living, ADA (American Dietetic Association) recommends: - For women: a minimum of 1200 calories per day - For men: a minimum of 1400 calories per day - To maintain weight: Energy Intake = Energy Expenditure

CALORIC EXPENDITURE
Resting Metabolic Rate (RMT)	Energy Expenditure with Exertion	Thermic Effect of Food
Amount of calories burned when the body is completely at rest. Higher in individuals with high percentage of lean body mass. Also influenced by gender, age, height, air temperature and physical activity. 60-75% of daily caloric expenditure	Easiest component to alter. Activities of daily living, bouts of exercise, recovery from exercise (EPOC: Excess Post Oxygen Consumption) 20-30% of daily caloric expenditure	Increase RMR after eating (for digestion and absorption) 10% of the meal total caloric value

WEIGHT LOSS RECOMMENDATIONS
Calories consumed < Calories expended

- Lifelong weight control strategies: Adherence to a healthy diet and balanced exercise routines (Cardiorespiratory, Strength and Flexibility Trainings)
- Tips: Set short-term goals, control portions, keep food records, define 10 non-food activities.
- Example: An energy deficit of 500 calories per day (250 less calories coming from food and 250 more calories burned from exercise) leads to a weight loss of 1 pound per week.

WEIGHT GAIN RECOMMENDATIONS
Calories consumed > Calories expended

- Have 3 hearty meals per day.
- Have extra mid-morning, mid-afternoon and before bed-time snacks.
- Eat larger portions than normal.
- Select higher caloric food.
- Drink lots of juice and milk instead of water.

- Do Strength Training to build muscle.