Strategies for Success in Weight Management By: James J. Messina, Ph.D.

1. MetabolismGoing for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. What is your metabolism • Metabolism is the process of energy expenditure • Calories are units of energy that our body burns in many ways • Our body uses energy to perform each & every function: breathing, rejuvenating of cells, digesting of food, brain functioning • Every unit of energy “consumed” “ingested” “digested from food we eat” and NOT SPENT is stored as BODY FAT!

3. What is your metabolism • 3 components of metabolism • Basal metabolic rate • Activity • Digestion

4. Basal Metabolic Rate • BMR = number of calories would need daily simply to stay alive if were totally inactive, in bed, awake for 16 hours & slept for 8 hours • Harris-Benedict Equation: • Women: 661+(4.38 x weight in pounds)+(4.38 x height in inches)-(4.7 x age)=BMR • Men: 67+(6.24 x weight in pounds)+(12.7 x height in inches)- (6.9 x age)=BMR

5. Activity Level and Metabolism • Activity can account for 20-30% of metabolism • Sedentary = Multiplier 1.15 x BMR • Light activity (Normal Every day activities) = Multiplier 1.3 x BMR • Moderately Active(exercise 3-4 x’s week) = Multiplier 1.4 x BMR • Very Active (exercise more than 4 x’s week) = Multiplier 1.5 x BMR • Extremely Active (exercise 6-7 x’s week) = Multiplier 1.6 x BMR

6. Activity Level and Metabolism • If you change Light activity (Normal Every day activities) to Moderately Active(exercise 3-4 x’s week) daily caloric burning goes up 7.7% • If you change Light activity (Normal Every day activities) to Very Active (exercise more than 4 x’s week) daily caloric burning goes up 23% • If you change Light activity (Normal Every day activities) to Extremely Active (exercise 6-7 x’s week) daily caloric burning goes up 38.5%

7. Body Weight and Metabolism • Higher body weight the higher the Basal Metabolic Rate • Therefore overweight persons require more calories daily to maintain overweight status than a thinner person • Overeating therefore increases metabolism • If overweight you must consistently overeat to maintain your metabolism and keep your weight on & if you stop overeating you will lose weight

8. Digestion’s Part in Metabolism • Digestion is 7-13% of your metabolism • Overeating speeds up metabolism • Our bodies have to work harder to digest the food we take in when we overeat • Our bodies metabolism have to work harder to digest that which will make us heavier • Overweight people overeat so much that they override the body’s natural defense mechanism of the increased digestion rate

9. Basal Metabolic Rate Example • Use the Harris-Benedict Calculator at www. businessplanforthebody.com At 56 and 5’10 and 210 lbs my BMR for • Resting = 1879 • Sedentary (multiplier 1.15)=2162 • Lightly Active (x 1.3) (normal daily activities)= 2444 • Moderately Active (x 1.4)(exercise 2-3 x’s a week) = 2632 • Very Active (x 1.5) (exercise 3-4 x’s a week) = 3008 • Extremely Active (x 1.6) (6-7 x’s a week) = 3384

10. What are you eating • Carbohydrates –fruits and vegetables are good carbohydrates, don’t eliminate them and burn as quick as fats do • Proteins – most complex and most difficult to digest or burn, stays in stomach longer than other two, feel fuller longer when consumed • Fats – carbohydrates and fats are burned about the same rate, protein definitely burns the slowest

11. Carbohydrates • All starches and sugars • Main source of energy for body • Each gram = 4 calories • Most foods contain carbohydrates • Sugar: sucrose=white & brown sugars; lactose in milk & fructose in fruits & vegs • Starches: complex carbohydrates in beans, breads, cereals, pasta, potatoes

12. Protein • The body’s building material for muscle, skin, bone, & hair • Made up of chains of amino acids • Each gram = 4 calories • Used to make antibodies, disease fighting chemicals and hormones like insulin which are messengers in body • Proteins include: meat, fish, poultry, dairy products, eggs, legumes, & nuts

13. Fat – 3 Categories of Fat • Saturates: “bad” fat • Monosaturated fat • Polyunsaturated fat Each gram of fat provides 9 calories Fat packs lots of energy If not expended will become body fat

14. When are you eating? • Time between meals is significant • Space your food throughout the day to keep your metabolic rate up • Do not put your body in a starvation mode by only eating once or twice in 24 hour period

15. Variables affecting Metabolism • Genes: only 25% of body weight is determined by genes • Predisposition and predetermined are not the same, predisposition gives you freedom of choice • Thyroid function problems: slow down results in weight gain, 11 million Americans have it. • Lean muscle tissue require more calories to stay strong it is created through strength & resistance training