How To Lose, Gain, Or Maintain Weight ✓ Solved

To understand how to lose, gain, or maintain weight one must understand their energy balance

To understand how to lose, gain, or maintain weight one must understand their energy balance. This assignment will have you analyze your energy in versus energy out. As instructions: In a spreadsheet, record your dietary intake, including all meals, snacks, and drinks, for 3 consecutive days. Calculate the total kilocalories for each day. If you are unsure about a particular item, apps such as MyFitnessPal can be useful.

Using approximately words, calculate your basal metabolic rate and describe what adjustments you would make to your diet to help you gain, lose, or maintain your weight. If this tracking was expanded over a week, would you have an energy balance? How does your exercise routine alter your energy balance? My overall daily meals usually consist of home-cooked meals, oatmeal and fruits for breakfast, rice and chicken stew for lunch, fruits as snacks, and cooked vegetables, rice, and stew for dinner. I drink lots of water during the day. That’s my usual meal pattern which you may talk about in the assignment. Thanks.

Sample Paper For Above instruction

Understanding the principles of energy balance is essential for managing weight effectively. Energy balance refers to the relationship between calories consumed through food and beverages and calories expended through basal metabolic processes and physical activity. When caloric intake equals caloric expenditure, weight remains stable. If intake exceeds expenditure, weight gain occurs; if intake is less than expenditure, weight loss results. Analyzing one's dietary habits and energy expenditure provides insights into how to modify behaviors for desired outcomes.

Calculating Basal Metabolic Rate (BMR)

The Basal Metabolic Rate (BMR) represents the number of calories the body needs to perform basic physiological functions at rest, such as breathing, circulation, and cell production. Several formulas exist for estimating BMR, with the Mifflin-St Jeor Equation being widely regarded for its accuracy. For example, using this formula:

• BMR for women = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
• BMR for men = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Assuming the individual is a 25-year-old woman weighing 70 kg and standing 165 cm tall, her BMR calculation would be:

BMR = (10 × 70) + (6.25 × 165) - (5 × 25) - 161 = 700 + 1031.25 - 125 - 161 = 1445.25 kcal/day

This indicates her body requires approximately 1445 kcal daily for basic physiological functions at rest.

Dietary Intake and Energy Expenditure

Over the three days documented, the individual’s typical daily intake includes breakfast of oatmeal and fruits, lunch with rice and chicken stew, and dinner with vegetables, rice, and stew. Snacks primarily consist of fruits. The total caloric consumption was estimated using standard portion sizes and online calorie databases, averaging around 1800 kcal per day. This intake suggests a slight caloric surplus compared to the estimated BMR, coupled with additional calories burned through routine activities and exercise.

Adjustments to Diet for Weight Management

If the goal is weight maintenance, aligning calorie intake with total energy expenditure is crucial. Given the estimated caloric intake surpasses BMR, further assessments of physical activity levels are necessary. To lose weight, the individual could reduce intake by approximately 500 kcal per day, emphasizing nutrient-dense, low-calorie foods such as vegetables and lean proteins. Incorporating regular physical activity, such as brisk walking or resistance training, increases caloric expenditure, facilitating weight loss. Conversely, to gain weight, increasing caloric intake by about 300-500 kcal with a focus on protein-rich foods and healthy fats would support muscle development and overall weight gain.

Impact of Exercise Routine

The individual’s exercise routine influences the energy balance significantly. Regular physical activity, such as walking, sports, or gym workouts, elevates total daily energy expenditure. If consistent, exercise creates a caloric deficit when combined with controlled intake, resulting in weight loss. On the other hand, increasing caloric intake in conjunction with exercise supports weight gain. Over an extended period, maintaining a caloric surplus or deficit determines the person's overall weight trajectory.

Conclusion

In summary, understanding and calculating one's BMR combined with accurate dietary intake tracking provides a foundation for effective weight management strategies. Adjusting calorie intake based on activity levels and metabolic rate can help achieve desired weight goals. Consistent monitoring and incorporating physical activity are vital components of a healthy, sustainable approach to maintaining, losing, or gaining weight.

References

• Mifflin, M. E., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241-247.
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