Weight management

1. Weight management Module 3- Metabolism and Nutrition

2. Weight Management • For athletes, there are typically two goals of weight management • Fat loss • Lean mass gain • Three possible states • Caloric balance • Intake=expenditure • Maintain body weight • Negative caloric balance • intake<expenditure • Lose body weight • Positive caloric balance • Intake>expenditure • Gain body weight

3. Factors Determining Caloric Expenditure • Resting Metabolic Rate • Amount of energy expended for cardiorespiratory function and thermoregulation • 60-75% of total calories • Physical Activity • Calories expended during exercise and daily activity • Varies among individuals • Thermic Effect of Food • Energy expended to digest and store food • 7-10% of total expenditure

4. Table 10.7

5. Weight Gain (Lean Tissue Mass) • Guidelines • Add 350 to 700 kcal per day to gain at a rate of 1 to 2 lbs per week • About 2500 extra kcal to gain 1lb of muscle mass • Combine diet with resistance training to gain muscle mass • Eat a balanced diet with added protein (1.5 to 2 g/kg or more for vegetarians) • Caution • Added weight without resistance training will lead to increase in body fat instead of lean tissue

6. Weight Loss (Fat) • Guidelines • Lose weight gradually (no more than 1% of bodyweight per week) • Decrease caloric intake by 500 to 1000 per day • 3500 kcal caloric deficit per 1 lb of fat loss • Never reduce diet below 1800 or 2000 kcal per day • Eat balanced diet with nutrient dense, not energy dense foods • Attempt fat loss during off or pre-season • Caution • During caloric restriction there is an increased risk of dehydration, vitamin and mineral deficiency and loss of lean tissue

7. In-Class Assignment #12 • Joe is a 185 lb college linebacker who needs to gain weight. What should his new daily caloric intake be to gain the maximum amount of weight per week? • 185 lb x 23 kcal/lb= 4255 kcal/day • 2 lbs muscle = 5000 kcal/ 7 days= 714 kcal/day • 4255 + 714 = 4969 kcal/day

8. In-Class Assignment #12 • Stuart wants to lose 100 lbs as quickly as possible, he is currently a sedentary individual who weighs 350 lbs. What should his new caloric intake be? • 350 lbs x 17 kcal/lb/day = 5950 kcal/day • 350 lbs x 0.01= 3.5 lbs per week • 3.5 lbs/week x 3500 kcal/lb = 12250 kcal/week • 12250 kcal/week/7 days/week = 1750 kcal/day • 5950 kcal/day – 1750 kcal/day = 4200 kcal/day

9. Eating Disorders • Two most common are anorexia nervosa and bulimia (or both) • Excessive exercising • Excessive overeating • It is NEVER your job (unless you are educated and licensed) to treat an eating disorder in any way • No exercise counseling • No nutritional counseling

10. Warning Signs for Anorexia Nervosa • Commenting repeatedly about being or feeling fat and asking questions about weight even if weight is below average • Dramatic weight loss for no medical reason • Reaching a weight that is below the ideal competitive weight for that athlete and continuing to lose weight even during the off-season • Pre-occupation with food, calories and weight

11. Warning Signs for Bulimia • Eating secretively, which may be noted by finding food wrappers or observing someone sneaking food • Disappearing repeatedly immediately after eating, especially if a large amount of food was eaten • Appearing nervous or agitated if something prevents the person from being alone shortly after eating • Losing or gaining extreme amounts of weight • Smell or remnants of vomit in the rest room or elsewhere • Disappearance of large amounts of food

12. Warning Signs for Both Disorders • Complaining frequently of constipation or stomachaches • Mood swings • Social withdrawal • Relentless, excessive exercise • Excessive concern about weight • Strict diets followed by binges • Increasing criticism of one’s body • Strong denial that a problem exists even when there is hard evidence