SFC 160 Nutrition for Life

Lab: Evaluation of Body Composition and Weight Loss Regimens

Name: Kurt Adkins Date: November 9th, 2017

I. Evaluation of Body Weight

Compare your body weight to the table of Healthy Weight Ranges provided.(text: p. 285)
Is your body weight within the acceptable range for your height? Yes
If your weight was not within the range, what 5 changes in your diet could you make to achieve
a healthy weight?
1.__________________________________________________________________________
2.__________________________________________________________________________
3.__________________________________________________________________________
4. _________________________________________________________________________
5.__________________________________________________________________________

How many calories is equal to one pound of fat? 3,500

Review 7 tips for weight loss listed in your book

Eat breakfast
Limit alcoholic beverages
Keep a food diary
Consume low-fat or fat-free dairy products
Go easy on foods that are high in fat or sugar
Select lean cuts of meat, and trim visible fat
Use spices and herbs instead of sauces, butter, or other fats

II. Body Mass Index

Body Mass Index (BMI) = Weight (kg)/ height (m2)
The BMI is an index of person’s weight in relation to height. Very low or high BMI’s are
associated with increased health risk.

If you choose to not use your personal information than the following sample personal data may
be used to calculate and answer the questions for Sections 2 and 3. If using the Sample person,
place a check in front of the information.

_____ 50 y.o. F, 5’5”, 180 pounds, waist 32”, hips 45”

To calculate your BMI use the following equation:

BMI = weight (lbs.)/ height in inches2 x 705 or use the calculator at the following website:
http://www.cdc.gov/healthyweight/assessing/bmi/
Your BMI: 22.2
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Is your BMI in the acceptable range?
I used the calculator on the website provided above and it told me that I was overweight.
So therefore, I am not in the acceptable range.
Using the following website, summarize below information regarding the use of the BMI and
acceptable levels.

What are the health consequences of an elevated BMI?

 All-causes of death (mortality)
 High blood pressure (Hypertension)
 High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
 Type 2 diabetes
 Coronary heart disease
 Stroke
 Gallbladder disease
 Osteoarthritis (a breakdown of cartilage and bone within a joint)
 Sleep apnea and breathing problems
 Chronic inflammation and increased oxidative stress
 Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
 Low quality of life
 Mental illness such as clinical depression, anxiety, and other mental disorders
 Body pain and difficulty with physical functioning

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html#Why

III. Waist-to-Hip Ratio

Using a tape measure, find the circumference of your waist at its narrowest point when your
stomach is relaxed. Waist: 32 inches.

Next, measure the circumference of your hips at their widest. Hips: 37.5 inches.

Finally divide your waist measurement by your hip measurement.

Waist/hip: .85

A waist-to-hip ratio above 0.80 for women and above 0.95 for men suggests increased abdominal
fat. For what chronic diseases is a high waist-to-hip ratio a risk factor for? Chronic Kidney
Disease and Cardiovascular Disease

IV. Percentage of Body Fat

Range of % body fat for men: 12%
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Range of % body fat for women: 15%
.
Explain the principles behind bioelectrical impedence rough estimate of body fat, found out by
measuring how fast electrical current is traveling through the body

V. Estimated Energy Need

Calculate energy needs following the steps below. Use the following information:
Weight: 140# Age: 25 Sex: female

Basal Metabolism

1. Convert your weight in pounds to kilograms (kg)

Weight in pounds = 140 /2.2 = 64 kg.

2. Select the equation appropriate for the age provided.

Equations for Estimating Basal Metabolic Calories from body weight

Sex and Age Range (yr.) Equation

Males
0-3 (60.9 x wt.*) - 54
3-10 (22.7 x wt.) + 495
10-18 (17.5 x wt.) + 651
18-30 (15.3 x wt.) + 679
30-60 (11.6 x wt.) + 879
>60 (13.5 x wt.) + 487
Females
0-3 (61 x wt.*) - 51
3-10 (22.5 x wt.) + 499
10-18 (12.2 x wt.) + 746
18-30 (14.7 x wt.) + 496
30-60 (8.7 x wt.) + 829
>60 (10.5 x wt.) + 596
* Wt. in kg.
Source: National Academy of Sciences. (1989). The recommended dietary allowances ( 10th ed.). Washington, DC:
National Academy Press.

3. Insert weight in kg into the equation.

(14.7 x 64 kg) + 496 = 1,437 calories/day

This is the Basal Metabolic calories needed per day.

VI. Voluntary Activity

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To determine the energy that is required for daily activities, review the table below. Select an
activity level listed in the table. Then multiply the Basal Metabolic Calories determined in #3 by
the activity factor in the table that you selected. Your result expresses total daily calorie needs.

4. 1,437 x 1.3 = 1,868

(Basal Metabolic Calories x Activity factor) = Total calories/
Estimating Daily Energy RDA at Various Levels of Physical Activity
Level of Type of Activity Activity Factor
Intensity
Very Light Seated and standing activities, painting trades, driving, laboratory Men: 1.3
work, typing, sewing, ironing, cooking, playing cards, playing a Women: 1.3
musical instrument

Light Walking on a level surface at 2.5 to 3 mph, garage work, electrical Men: 1.6
trades, carpentry, restaurant trades, housecleaning, chid care, golf, Women: 1.5
sailing, table tennis

Moderate Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling Men: 1.7
skiing, tennis, dancing Women: 1.6

Heavy Walking with a load uphill, tree felling, heavy manual digging, Men: 2.1
basketball, climbing, football, soccer Women: 1.9

Exceptional Athletes training in professional or world-class events Men: 2.1

Women: 1.9

Source: Adapted from Whitney, E.N. & Rolfes, S.R. (1993). Understanding nutrition (6th ed.). St. Paul,
MN: West Publishing, p. 251, and the National Academy of Sciences (1989). Recommended dietary
allowances (10th ed.). Washington, DC: National Academy Press.

VI. Physical Fitness

1. What is the difference between anaerobic and aerobic exercise? Anaerobic exercise is
a workout that exerts a lot of energy in a short amount of time, while aerobic
exercise deals with the cardiovascular system.

2. Name 2 examples of each of these types exercises.

Aerobic Cardio Machines and Dancing
Anaerobic Weight Training and Sprinting

3. List 2 ways you can incorporate these into your daily lifestyle. I can lift weights
more so that I can be a strong base for cheerleading and I can take more dance
classes so that I can become a better dancer. Not only will this benefit me in
cheerleading and my major, but this will benefit my body as well.

4. What type of exercise is helpful in maintaining healthy bones? Name 3 examples of

these types of exercises. Weight - bearing exercise is helpful in maintaining healthy
bones. Hiking, jogging and climbing stairs are three examples of these types of
exercises.
5. What is maximum heart rate? 220- (age) = 201

6. Calculate your maximum heart rate by subtracting your age from 220: 201

7. What is target heart rate? 120-170

8. Calculate your target heart rate range using the following equations:
Target heart rate (lower end of range) = maximal heart rate x .55
Target heart rate (upper end of range) = maximal heart rate x .90
Your target heart rate range: 66-153

VI. Childhood Obesity http://www.cdc.gov/obesity/childhood/basics.html

1. Based on the BMI what is considered overweight for children? 85th- 95th percentile
What is considered obese? 95th percentile or higher

2. What 4 adult conditions are now being found in overweight children? Type two
diabetes, cardiovascular diseases, heart disease, cancer

3. What 5 environmental factors contribute to overweight in children? Caregivers,

sedentary lifestyle, food options, ethnicity and friends

4. Name 2 things that schools can do help this problem? They can provide healthy
lunch choices for the children at school and incorporate some type of physical
exercise into the child’s day.

5. Briefly describe 2 recommendations for the prevention of childhood obesity

I believe that a big part of preventing childhood obesity comes from the parents. If
they are feeding their kids healthy foods, then they will want to eat them more often
instead of going to McDonald’s for a burger! Another recommendation is that
children should be more educated on this topic. If they were then they would
understand all the risk factors and would want to stay away from food that could
potentially harm them.
VII. Evaluation of Weight Loss Regimens
Evaluate all the diet regimens using the summaries of each weight loss diet from the
Summary of Weight Loss Diets handout and the information provided in your textbook.
Score each diet using the Judging Weight Loss Diets Checklist provided on the next page.
If there is not information provided by the summaries for each question, assign 0 points
for that particular question.
Complete the following table based on the evaluations. List two strengths and two
weaknesses for each diet reviewed.

Weight Loss Diet Score Strengths Weaknesses Recommend

yes/no
17 Day Diet 5 - Cycle 4 allows you -Cycle 1 and 2… No Yes
to have your favorite Carbohydrates after 2
food on the weekends pm
in moderation -Only 1200 calories
-No processed or per day
fried foods

Dr. Atkin’s New 4 -Vegetables allowed -May cause bad breath No

Diet Revolution
-Restricts caffeine and constipation
-Low in calcium and
fiber
Weight Watchers 5 -Portion Control -Atleast 1200 calories No
-Offers a variety of a day
foods -Behavior
modification

The Zone Diet 4 -Promotes not only -1000 calories Yes

weight loss but health -Restricts some fruits
too!
-Broad range of
foods allowed

South Beach Diet 5 -Divides into three -8-13# in the first 14 No

phases days
-Phase two allows -Once weight loss
additional foods goal is reached there
is no plan for what to
do after diet
 Weight Loss Diet Score Strengths Weaknesses Recommend
yes/no
The New Sonoma
5 -Infused with
health and enerfy -A book is required No
-No set weight loss
-Way to lose weight number
Diet while intake or calorie
meals enjoying your

Based on your evaluation, what diet plan would you select and why? I would choose the
17 Day Diet. This is the most realistic diet for my lifestyle. I like how this diet
switches things up so that your metabolism is guessing on what is going to happen
next. Lastly, I enjoyed the fact that this diet gives you a plan even after you have
completed all of the steps.
/conversion/tmp/scratch/496734360.docJudging Weight Loss Diets Checklist
Evaluate the weight loss diet or program using the following checklist. For each item on
the checklist that you can answer “yes” add 1 point.

Does the diet or program provide:

Item Points
1. At least 1200 calories? _____

2. 20-30% calories from fat? _____

3. Enough carbohydrate to prevent ketosis? _____

(100-125 gm/day)

4. At least the RDA for protein

but not more than 2 x the RDA? _____

5. All the food groups outlined

in the Food Guide Pyramid? _____

6. Variety? Could you live with it indefinitely? _____

7. A meal plan comprised of ordinary foods with

no requirement to
purchase special or expensive foods? _____

8. Encourage realistic lifestyle changes

including exercise and behavior modification? _____

9. Realistic weight loss (1-2#/week) rather

than rapid weight loss? _____

10. Refer you to physicians or registered

dietitians? _____

11. Weight loss at a reasonable cost? _____

12. Does not use unproven weight loss aids,

i.e., starch blockers, diuretics,
body wraps, amino acid supplements? ______

13. A maintenance plan when the weight is lost? ______