Weight Management
This term, thought, problem is the most often misunderstood and misplaced with WEIGHT LOSS/ BODY WEIGHT LOSING METHODS whether via diet only, exercise and diet or only exercise.
We often as today's generation spend maximum time searching for the best possible way to achieve DESIRABLE BODY WEIGHT which often also needs definition as it may be misconstrued to be like BARBIE DOLL or HULK vs a normal FIT & HEALTHY person.
- So, I thought I would put few scientific terminology for your perspective.
- How to calculate caloric need
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How to know your individual caloric need to LOSE WEIGHT OR FAT OR INCHES
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I still do not get the way... (tsch... patience baby!)
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What is REE...AKA.. RESTING ENERGY EXPENDITURE
- OMG... So many scientific jargons..... (I request you to read them) Let me help you out..
How to know your individual caloric need to LOSE WEIGHT OR FAT OR INCHES
I still do not get the way... (tsch... patience baby!)
What is REE...AKA.. RESTING ENERGY EXPENDITURE
Components of Total Energy Expenditure
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Total daily energy expenditure (TEE or TDEE) is comprised of REE, TEF also referred to as diet-induced thermogenesis (DIT), plus AEE.
Energy expenditure can be estimated by measuring macronutrient or oxygen consumption, or heat production or carbon dioxide production. Most measurement approaches in use today involve the measurement of oxygen consumption and/or production of carbon dioxide via indirect calorimetry. In contrast, direct calorimetry, the measurement of heat production in a metabolic chamber, is not widely utilized.
Total daily energy expenditure (TEE or TDEE) is comprised of REE, TEF also referred to as diet-induced thermogenesis (DIT), plus AEE.
Energy expenditure can be estimated by measuring macronutrient or oxygen consumption, or heat production or carbon dioxide production. Most measurement approaches in use today involve the measurement of oxygen consumption and/or production of carbon dioxide via indirect calorimetry. In contrast, direct calorimetry, the measurement of heat production in a metabolic chamber, is not widely utilized.
Resting Energy Expenditure
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Resting energy expenditure or RMR represents the largest proportion of TEE. Simply defined, REE represents the energy expended at rest by a fasted individual in a thermo-neutral environment. RMR is typically slightly higher than basal metabolic rate (BMR) that is measured under stricter conditions.
Estimation of energy requirements of individuals is typically undertaken by measuring RMR or REE or estimated using standard equations then multiplied by a known factor to derive an estimate ofPHYSICAL ACTIVITY LEVEL (PAL).
Resting energy expenditure or RMR represents the largest proportion of TEE. Simply defined, REE represents the energy expended at rest by a fasted individual in a thermo-neutral environment. RMR is typically slightly higher than basal metabolic rate (BMR) that is measured under stricter conditions.
Estimation of energy requirements of individuals is typically undertaken by measuring RMR or REE or estimated using standard equations then multiplied by a known factor to derive an estimate ofPHYSICAL ACTIVITY LEVEL (PAL).
Determinants of REE
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Major factors contributing to individual variation in REE include age, gender, body size, body composition, ethnicity, physical fitness level, hormonal status, and a range of genetic and environmental influences. Following is a brief overview of the first four determinants.
Major factors contributing to individual variation in REE include age, gender, body size, body composition, ethnicity, physical fitness level, hormonal status, and a range of genetic and environmental influences. Following is a brief overview of the first four determinants.
Age
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Typically, RMR reduces with age as a function of biological changes including loss of lean body mass and associated metabolic activity .
Typically, RMR reduces with age as a function of biological changes including loss of lean body mass and associated metabolic activity .
Gender
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The bulk of the gender differences in REE are explained by differences in body composition with the typical adult female having more fat in proportion to muscle than males. Females have a metabolic rate 5–10% lower than males of the same height and weight. Reductions in REE occur later in women, at ~50 years of age compared to 40 years in men, and values are lower in women even after adjusting for differences in body composition .
The bulk of the gender differences in REE are explained by differences in body composition with the typical adult female having more fat in proportion to muscle than males. Females have a metabolic rate 5–10% lower than males of the same height and weight. Reductions in REE occur later in women, at ~50 years of age compared to 40 years in men, and values are lower in women even after adjusting for differences in body composition .
Body Size
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Bigger individuals have more tissue and hence, higher energy requirements (greater metabolic activity) than smaller individuals. In addition to age, gender, body size, and body composition (proportion of fat and muscle), a range of factors can also contribute to inter-individual differences in metabolic rate including genetics, growth and repair of body tissues, ethnicity, and the environment.
Bigger individuals have more tissue and hence, higher energy requirements (greater metabolic activity) than smaller individuals. In addition to age, gender, body size, and body composition (proportion of fat and muscle), a range of factors can also contribute to inter-individual differences in metabolic rate including genetics, growth and repair of body tissues, ethnicity, and the environment.
Body Composition
- Body composition plays a significant role in REE with the primary determinant being fat-free mass (FFM). Therefore, most of the inter-individual variability in REE can be accounted for by differences in FFM. Along with age and gender, physical fitness has a major influence on the amount and proportion of FFM.
NOW GUESS WHAT YOU ARE READY TO DO SOME MATH...FOR YOUR WEIGHT LOSS ....!!CALCULATE :REE I found this link very informative... and it is explaining in detail why each of us are unique and as the diagram here, not all of us can be carved the same, which is very important to understand before we start the Journey of WEIGHT LOSS
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Physical activity level is the ratio of TEE to REE (or BMR) and provides an index of the average relative excess output related to PA (intensity × duration) for a 24-h period. In well-nourished adults, the average PAL is a major determinant of energy requirements. PAL can be measured or estimated from average values of 24-h TEE and REE: PAL=TEE∕REE
Typical PAL values in free-living adults range from 1.40 to ~2.40.
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For example, a PAL equivalent to 1.56 would predict an average energy requirement of ~2000 kcal/day for women weighing 55 kg
Physical activity level is the ratio of TEE to REE (or BMR) and provides an index of the average relative excess output related to PA (intensity × duration) for a 24-h period. In well-nourished adults, the average PAL is a major determinant of energy requirements. PAL can be measured or estimated from average values of 24-h TEE and REE: PAL=TEE∕REE
Typical PAL values in free-living adults range from 1.40 to ~2.40.
For example, a PAL equivalent to 1.56 would predict an average energy requirement of ~2000 kcal/day for women weighing 55 kg
Now What should I DO??... Do you ASK this question?
YOU NEED TO GET YOURSELF A CERTIFIED DIETITIAN (like me) & CERTIFIED PHYSICAL TRAINER
So now that we know REE and since it is the most important part of energy expenditure, we therefore need to change this in order to achieve long term weight loss
- WEIGHT MANAGEMENT IS THE KEY TO YOUR SUCCESS
GOOD LUCK!
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