LIFESTYLE CHOICES AND WEIGHT MANAGEMENT: THE KEY TO FITNESS

RELATIONSHIP OF NUTRITION AND WEIGHT

 Your weight remains stable when you consume the same calories as you expend.
 Gaining or losing weight will depend on how you strike the balance between calories consumed and
calories expended.
CALORIE – is the heat required to raise the temperature of one gram of water to 1°C
 If your goal is to gain weight, you have to acquire the result of higher then normal basal
metabolic rate or higher physical activity level.
 If your focus is to gain muscle, you have to consume three healthy snacks (Yougurt, cereals,
and sandwiches) in addition to 3 meals a day.
 If you Consume 300-500 calories, this would result in 1 pound or 0.45 kg / week.
STEP 1: Find Your Basic Metabolic Rate (BMR)
Women:665 + (4.35 × weight (lbs.)) + (4.7 × height (in.)) - (4.7 × age (yrs.))
Men: 66 + (6.23 × weight (lbs.)) + (12.7 × height (in.)) - (6.8 × age (yrs.))

STEP 2: Determine Your Activity Level

Sedentary(Little to no exercise): 1.2

Lightly active (Light exercise (1-3 days/week)): 1.375
Moderate active (Moderate exercise (3-5 days/week)): 1.55
Very active (Hard Exercise (6-7 days/week)): 1.725
Extra Active (Very hard exercise and physical job 7 days/week): 1.9

STEP 3: BMR X ACTIVITY LEVEL = CALORIE INTAKE

TOTAL ENERGY EXPENDITURE (TEE) – is the number of calorie your body needs on a daily basis and is
determined by the ff:
 BASAL METABOLIC RATE (BMR) – is the energy required to maintain your body at rest.
 THERMIC EFFECT OF FOOD – is the energy required to digest and absorb food.
 THERMIC EFFECT OF PHYSICAL ACTIVITY – is the amount of energy required for physical activity.
 NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT) – is the energy expended in unplanned physical
activity.

FOOD CONSUMPTION MAXIMIZATION

 The Wellness plate, formulated by Nestlè, and the Filipino Food pyramid recommended by the DOST,
provide you the optimal nutrition through the food servings your body needs in various category.

DAILY ESTIMATED CALORIES AND RECOMMENDED SERVINGS FOR ADOLESCENTS
FOOD 9-13 Years Old 14-18 Years Old
CALORIES 1800 kcal for males; 2200 kcal for males
1600 kcal for females 1800 kcal for female
Fat 25%-35% kcal 25%-35% kcal
Milk/Dairy 3 cups 3 cups
Lean Meat/beans 5 oz 6 oz for males
5 oz for female
Fruits 1.5 cups 2 cups for male
2.5 cups for female
Vegetable 2.5 cups for male 3 cups for males
2 cups for female 2.5 cups for females
Grains 6 oz. For males 7 oz for males
5 oz for females 6 oz for females

WEIGHT MANAGEMENT
 Managing your weight is understanding how your body uses food to provide energy to
maintain a healthy body weight.
 Energy Balance (EB) compares the amount of energy expended through the combination of
resting metabolism, activities of daily living, and voluntary physical exercise.
 Positive EB, which happens when you consume more energy or calories than you
expend, resulting in weight gain.
 Negative EB, which happens when you epend more energy or calories than you
consume, resulting in weight loss.
 Neutral EB, which happens when the amount of calorie you consume is equal to the
amount you expend, resulting in weight retention.