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Weight Loss Guide for Beginners

Weight loss occurs when calories consumed are less than calories burned through physical activity and basal metabolic rate. Calories come from carbohydrates, proteins, fats and oils in food. Most calories from food are either used immediately, stored, or used to build and maintain the body. Weight loss can be achieved by decreasing calorie intake through diet and increasing physical activity or basal metabolic rate. A sample calorie restricted diet of 1,875 calories per day was presented that could result in 5kg weight loss over 10 weeks combined with regular physical activity.

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Angelo Salazar
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385 views21 pages

Weight Loss Guide for Beginners

Weight loss occurs when calories consumed are less than calories burned through physical activity and basal metabolic rate. Calories come from carbohydrates, proteins, fats and oils in food. Most calories from food are either used immediately, stored, or used to build and maintain the body. Weight loss can be achieved by decreasing calorie intake through diet and increasing physical activity or basal metabolic rate. A sample calorie restricted diet of 1,875 calories per day was presented that could result in 5kg weight loss over 10 weeks combined with regular physical activity.

Uploaded by

Angelo Salazar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weight Loss

By Rey Angelo F. Salazar


Registered Nutritionist-Dietitian
What is weight loss?
• Weight Loss = Calories
from food consumption –
(Physical Activity + Basal
Metabolic Rate)
• Measure of energy that food provides us.
What happens to the calories we
eat in our body?

STORE
BUILD & MAINTENANCE
DAILY ACTIVITIES
Basal (or Resting) Metabolic Rate
• Increases with increased muscle mass
• Declines with age
• Declines during restriction of energy intake
(up to 15%)
• Explains 60-70% of total energy expenditure
Physical Activity
• The most variable component of energy expenditure
• Accounts for 15-30% of total
• Most of us will require increasing our physical activity as
we age to offset declining fat free mass and BMR in order
to maintain weight
Carbohydrates
• Mga pagkaing nagbibigay sa atin ng lakas o maari rin natin itong tawaging
GO foods.
Protein
• Ito ang mga pagkaing
nagpapalaki ng ating
katawan. Maari din po
nating tawagin itong
GROW foods.
Fats and Oils
• Ito ang mga pagkaing
nagtataglay rin ng
mataas na porsyento ng
enerhiya. Nararapat
lamang na tayo ay
kumonsumo ng sampu
hanggang labinglimang
porsyento (10%-15%)
ng pagkaing ito. Ito ay
maaring igrupo sa mga
GO foods.
How can we lose weight?
• Weight Loss = Calories
from food consumption
– (Physical Activity +
Basal Metabolic Rate)
Decrease Caloric Intake
• Dietitians use 500kcal to 1000kcal decrease in
caloric intake.
• 500kcal = 1lb or 0.5kg of weight loss per week
• 1000kcal = 2lbs or 1kg of weight loss per week
Sample Calorie Computation
• Female, 28 yo, office worker (sedentary lifestyle)
• Weight = 65kg (132lbs), Height = 1.55m (5’1”)
• BMI = 27.06 kg/m2 , Overweight (WHO, 2004)
Sample Calorie Computation
• 65kg x 35kg/kcal = 2,275kcal
• 2,275kcal - 500kcal = 1,875kcal
• For her to lose 5kg she has to complete this
restricted caloric diet for 10 weeks or 2 ½ months.
Sample Daily Meal for a 1,875kcal Diet
• 1,875kcal = 70g Protein + 257g Carbohydrates + 62g Fat
Breakfast Snack Lunch Snack Dinner
1 pc of Orange
1 slice of Mango
1 small pc Banana Sinigang with 1
1 slice of Fried
3 pieces of Slice cup of vegetables
Tinapang Bangus
Bread 1 Pack of and 2 pcs of MBS
1 pc of Turon 1 cup of
1 pc Fried Egg Skyflakes lean pork
Ensaladang
2 Tbs Sauteed 1 cup of Rice
Kamatis
Tuna ½ Cup of Ice
1 cup of rice
Cream

*No juice or softdrinks included


How can we lose weight?
• Weight Loss = Calories
from food consumption
– (Physical Activity +
Basal Metabolic Rate)
Physical Activities
How can we lose weight?
• Weight Loss = Calories
from food consumption
– (Physical Activity +
Basal Metabolic Rate)
Increasing BMR
• Build Muscle
• Eat or consume foods that can increase BMR
such as the products that we are launching
here today.
Final Thoughts on Weight Loss
• Eat Right
• Consume Calorie as Prescribed
• Increase Physical Activity
• Increase BMR
-END-
Thank you so much for listening!

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