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  • Weight Loss Diet

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    Angelo Salazar
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    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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    Weight loss presentation made by a registered nutritionist dietitian

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    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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    © All Rights Reserved
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    76 views21 pages

    Weight Loss Diet

    Uploaded by

    Angelo Salazar
    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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    of 21

    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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