What is Nutrition, How to Gain and Lose Weight MAPEH PE 9 First Quarter
When you consume basically the same number of calories as you expend, your body weight remains relatively stable. If you want to gain weight, you must manipulate this balance between calories consume and calories expended.
Some people have difficulty in gaining weight. This can result of a higher-than-normal basal metabolic rate or higher physical activity level. When weight gain is a goal, the focus is on gaining muscle and not fat weight. To do this is a healthy way, you should consume more frequent meals with healthy snacks.
For example, in addition to three main meals, consume three snacks per day. Consuming about 300 to 500 calories per day more would result in about 1 pound (0.45 kg) per week gain. Healthy snacks include yogurt, peanut butter and jelly sandwiches, cereal with milk, fruit smoothies, and turkey sandwiches.
Weight loss is more common goal than weight gain. Losing weight involves a negative energy balance. This can be achieved by increasing exercise and decreasing calorie intake.
Determining calorie needs
What is calorie?
A calorie is defined as the heat required to raise the temperature of 1 gram of water 1 degree Celcius. The Calorie or kilocalorie, is 1,000 calories
Basal Metabolic Rate is defined as the energy required to maintain your body at rest (e.g. breathing, circulation). To precisely determine your BMR, you would need to past from 8 to 12 hours and then undergo a laboratory test in which you sit quietly for about 30 minutes while the air you exhale in analyzed. This determines how many calories you are burning at rest. Typically, the larger and more muscular the person is, the higher the BMR is.
The thermic effect of food is the energy required to digest and absorb food. The thermic effect is measured in a similar way as BMR, although the measurement time is usually about four hours after you consumed a meal. The thermic effect of food is 10% to 15% of your total energy expenditure.
The Thermic Effect of Physical Activity
The thermic effect of activity is the amount of energy required for physical activity. It can be measured in a laboratory when you are exercising on a stationary bike or treadmill. The thermic effect of activity is the most variable of the three major components of total energy expenditure because it can be as low as 15% for sedentary people and as high as 80% for athletes who train six to eight hours per day.
Consuming an appropriate number of calories and foods from various categories results in optimal nutrition.
Establishing or maintaining a healthy body weight requires an understanding of how the body uses food to provide energy. In addition, when weight loss is desired, a plan of action is needed for long-term success.
Understanding the concept of energy balance (EB) is critical if you want to understand how body weight is regulated in human beings. EB in its simplest form simply compares the amount of energy consumed as food with the amount of energy expended through the combination of resting metabolism, activities of daily living, and voluntary physical exercise. The three possible states of EB are positive, negative, and neutral. Positive EB occurs when you consume more energy (calories) than you expend, resulting in weight gain. Negative EB occurs when you expend more calories than you consume, resulting in weight loss. Neutral EB occurs when the amount of calories your consume equals the amount that you expend.
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