Nutrition and Daily Exercise Expenditure:
1. Considering I find myself working out on a daily basis, generally in a manner that possesses at least some aerobic components, I am willing to assert that I am an active individual. Therefore, using the calorie burn per pound estimates provided in the handout, I am assumed to be burning approximately 3,085 calories per day. Personally, I perceive this number to be slightly elevated, however, I believe that is mostly due to false predispositions, rather than hard facts. The 2,000 calories a day recommendation is hard to escape, and knowing little else for most of my early life, this value has become ingrained in my brain as reasonable. As a testament to this misconception, my weight has stayed fairly constant over the past six weeks, during which my diet has been poorer than usual and my physical activity, due to surgery, has been limited to walking only. However, it should be noted that this observation could potentially be confounded by a loss of muscle weight that has been
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Based on the below calculations my daily exercise caloric expenditure is 748 calories for a typical upper body lifting and swim day, which I do approximately three times a week. Conversely, the three days a week when I do only lower body lifting I burn approximately 347 calories through exercise. It should be noted while these calculations reflect my current workout routine, the routine itself will change in a few short weeks, to reflect a more HIIT focused regime, once I again become comfortable with jumping and other explosive/dynamic movements. With this regime shift I would expect to see a higher exercise calorie expenditure, though, since the table provided does not list a comparable exercise and energy expenditure value for this type of workout, I have decided to exclude these values and calculations from the report.
a. Exercise Preformed and Energy Expended on an upper body lift and swim day:
i. Light Lifting:
The weight loss industry is a multi-billion dollar machine, perpetually fueled by not only new information, but also data that have remained true for decades. Although it is unsurprising that the human body will lose weight when it expends more calories than it consumes, new findings lead to several alternative diets and weight loss methods that gain much more popularity than the basic concept of eating less and exercising more. For
-- Staying on a minimal calorie diet for long periods of time can strain your heart and nervous system, especially in conjunction with an extensive exercise program
My overall Kcal average for the three days I recorded was 4,318, while my Daily recommended intake was 3,484. In terms of Kcal, I am eating more calories per day than recommended. Breaking it down a bit farther to percent of carbohydrates, I ate 110 percent of my Daily Required Intake for Carbohydrates, specifically 39.1 g more than recommended. The daily recommendation for protein is ten to thirty-five percent,
Today, many people eat healthy to lose weight and to maintain their figures; however, eating healthy can also help reduce the risk of developing diseases. When I first began this diet analysis project, I believed that I ate extremely healthy. Nevertheless, I knew that I lacked physical activity. To begin the project, I used the estimated energy requirement prediction equation (EER) and the physical activity values to calculate the estimated amount of calories that I need to intake on a daily basis. I found out that I should consume about 1900 calories per day according to my age, gender, weight, height, and physical activity. Simultaneously, I used the body mass index (BMI) equation and found out that my BMI is 19.49, meaning that I am not
Currently my weight, according to health standards, is unhealthy and qualifies as being obese. Obesity is defined as an individual having a high amount of extra body weight, which is not from muscle and bone, but rather excess fat . Being obese puts me at a higher risk for developing weight related health issues, such as high blood pressure, heart disease and some forms of cancer(“Assessing Your Weight”, 2015). The weight related risk increase, along with genetic risk factors for developing diabetes, encourages me to pursue a change in my current
In the report my actual calories were a bit higher than what was recommended, and my weight stayed the same. The percentage was at 107%, and that I ate over my daily recommended amount of calories. My actual calories were over, and I stayed to same weight from when I started this report. The errors that might have accrued for me is not measuring my foods, and some of the foods were not in the MyDietAnalys.com database. With this error my calorie intake might have been a little higher the reported.
...ensity and Energy Costs." The American Journal of Clinical Nutrition 79.1 (2004): 6-16. Web. 22 Oct. 2013.
On the first day, my calorie intake was a little below my recommended goal at 1,738. I didn’t consider this to be a bad thing since I didn’t get any exercise. At 847 grams, my carbohydrate consumption was also below the recommended range of 864 to 1,248 grams. Protein and fat were both in my recommended range. I found this surprising. I thought that my calorie intake and consumption of carbohydrates and fats would be above the recommended goal and that protein would be lower than my goal.
Nutrition and fitness play two of the most important roles in human health, and it is not difficult to understand some of the consequences for ignoring their significance. Ignoring proper nutritional and fitness habits can lead to extreme health risks such as obesity; most of which will eventually cause serious health issues up to and including death. To decrease these serious health risks and promote favorable personal health, one should incorporate positive nutritional and fitness habits.
• energy intake limits related to the energy output of the individual (the Basal Metabolic Rate (BMR) + activity level shoul...
The majority of people in this society try to exercise and eat right to stay healthy. The problem is that they worry more about exercising and not getting good nutrition. They do not understand that exercise is not enough to be healthy. In order to be healthy, people should be aware of what they eat. This may not be easy for everyone, but one can get support from family and friends in order for it to be easy. Good nutrition is more important than regular exercise because it helps in losing weight, helps to fuel the body, prevent the risk of getting diseases, and helps building muscles.
Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. Your body weight is regulated by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Over the past century we have become increasingly sedentary due to the technical advancements of today's world. Ironically, while machines and improvements in transportation and communication have made our lives easier, studies show that the decline in our physical activity associated with these advancements plays a large role in the decline of our health.
After looking at my food diary and seeing how I did, I think I could probably use more calories than I am getting. It is not that I am getting way too little calories, but I could probably use another thousand calories everyday to maintain my weight. If I were trying to lose weight I would need to eat the amount of calories I am currently eating, but since that is not the case I need to be eating more calories. I should be consuming about 2,500 calories a day. The total average of my calories eaten during out three day food diary was 1,468 calories, which is almost a thousand calories less than what I should be consuming. I do eat very healthy, I had a good balance of nutrients most days. Overall, I ate healthily, but I could most certainly use some more calories.
While comparing my daily food intake to what is recommended, some of the results were shocking. After using the BMI calculator, I determined that my BMI is 20.5, which is in the normal range (BMI). For the first two weeks, my calorie intake on a daily basis was 2400. The amount of calories you eat will have an effect on weight gain or weight loss. The recommended daily calorie intake is 2200 for women between the ages 19 through 24 (Grodner et al., 2012). If I continue to ea...