What’s the Best Way to Calculate One’s BMR? | Q+A

What’s the Best Way to Calculate One’s BMR? | Q+A

by | Jan 5, 2017 | All, Ask Our Dietitian, Fitness, Home

 

Question:

Is there a more sophisticated equation used to calculate one’s BMR? Or is it only weight/height?

-Matt O. 

 

Answer:

In fact, there are! Most equations include gender and age in addition to height and weight.

“Basal metabolic rate is the amount of energy that is required to maintain basic body functions such as heartbeat, breathing and maintenance of body heat while you are asleep.”

One of the most popular equations to calculate an adult’s basal metabolic rate is the Harris-Benedict, which is as follows:

  • * Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.68 x age in years)
  • * Men: 66.5 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.78 x age in years)

Used often in the medical and weight loss fields because of its accuracy, and recommended by the Academy of Nutrition and Dietetics is the Mifflin St. Jeor for resting (awake/alert) metabolic rate:

  • * Women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
  • * Men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

As any equation is actually an estimation of your needs, you might want to try both and obtain a range that your true BMR probably falls within. Neither of the above take into consideration lean mass versus fat mass, so they aren’t practical for extremely muscled or morbidly obese individuals. For teens, the Schofield method (previously used by the World Health Organization and the US government to formulate the RDAs) has different equations for various age groups.

Measurements of metabolism are usually only done in research laboratory settings but might be conducted by endocrinology specialists. If you are sustaining your weight by eating fewer than 1200 calories per day, you should see your primary care physician.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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What do Macro and Micronutrients Have to do with Weight Loss?

What do Macro and Micronutrients Have to do with Weight Loss?

by | Nov 18, 2016 | All, Ask Our Dietitian

Question:

So I wanted to know what are macro and micro nutrients and what do they have to do with weigh loss?

-Irving B. 

 

Answer:

Great question, Irving! Nutrients are the compounds in food that are vital to human life.  Macronutrients are nutrients that are needed in quantities greater than a gram – carbohydrate, protein, fat and water. Micronutrients are nutrients that we need in much smaller milligram or microgram quantities – vitamins and minerals.

micronutrients

It happens that the macronutrients, except water, contain carbon atoms and therefore can provide us energy through our cellular breakdown of these carbon bonds. This energy fuels our nervous system, organs and muscles and can contribute to body fat stores. Water takes part in metabolic reactions and helps cells’ efficiency.  The micronutrients have many functions, several of which are to support metabolism – the body’s chemical processes — including the ability to make energy from food. So to get the most from macronutrients, the proper amount of micronutrients are required.

Weight loss occurs when the body burns more calories than it uptakes into cells after digestion and absorption. Too much energy from carbohydrate, fat, and protein combined can lead to weight gain. Insufficient vitamins and minerals compound the problem, but are unlikely to cause weight gain directly.

– Debbie J., MS, RD

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Turn Back Time With an Anti-Aging Diet

Turn Back Time With an Anti-Aging Diet

by | Nov 4, 2016 | All, Nutrition

This article was contributed by – Debbie J., MS, RD

Turn Back the Clock

 If you enjoy gaining an “extra” hour when Daylight Savings Time ends, how about gaining some extra quality years on your life? Slowing the aging process is more than a dream or fictional fountain of youth. Theoretically, it can be done by reducing cell division and promoting cell rejuvenation and regrowth. Beyond the cellular level, aging is also about the health status of your mind and body.

You Are What You Eat

What you eat significantly impacts your body. American diets are generally too high in omega-6 fatty acid sources (pastries, beef, chicken, fried foods) and high refined sugar foods (sodas, candy, cake, doughnuts), while low in omega-3 fatty acid sources (salmon, soybeans, walnuts, flax seeds). This imbalance may trigger inflammation (think irritation, not swelling). Over the years, inflammation negatively impacts nearly all body functions, which can trigger chronic diseases, such as diabetes, obesity, neurodegenerative diseases and autoimmune disorders.1

Brain deterioration may result from insufficient or too much trace minerals. The main causes of brain deterioration are tissue damage, cell death and the influence of certain enzymes. Brain cell DNA is also susceptible to damage by oxidation. This damage to DNA plays a role in Alzheimer’s dementia.2

Additionally, oxidative stress decreases nitric oxide (NO), which normally increases blood flow to skeletal muscle, enhances glucose uptake and impacts insulin action. Increased oxidative damage is a major underlying cause of decreased skeletal muscle strength and mass with age. Furthermore, it is also a contributor to age-accelerated vascular injuries and eye problems.

To summarize, nutritional anti-aging goals are to (1) prevent chronic disease (primarily inflammation), (2) preserve brain function, and (3) maintain muscle tissue.

If your concern with aging is wrinkles, check out these helpful tips.

What Can You Do?

Antioxidants to the rescue! Because of their scavenger activity, some antioxidants are known to be neuroprotective. Eating an ample diet of antioxidant-rich fruits, vegetables, legumes, nuts and seeds, (complemented by whole grains, seafood, lean meats, and milk) will also help protect against other aging effects caused by oxidative damage. To optimize brain function, have adequate but not excessive iron, copper and zinc. To do so, try to eat beans, seeds, mushrooms, dark leafy greens, whole grains, lean meats and oysters.

While you may want to seek out a sole dietary gem, don’t focus on individual foods, but on your overall diet pattern. 

Heart Healthy

It’s suspected that healthy diets help improve cardiovascular health by reducing inflammation3.  The biggest impact on inflammation is from a Mediterranean-style diet with an abundance of fruits, vegetables, legumes, grains, and which includes high monounsaturated fatty acids and omega-3 fats.4  This type of diet has a lower glycemic load, and is higher in fiber, magnesium, carotenoids, and flavonoids, which help reduce inflammation.4 Ginger, curry and other spices also have an anti-inflammatory effect.

Research suggests that replacing meat with legumes several times a week can have a positive impact on longevity, diabetes, cardiovascular disease and weight management. This beneficial impact may be due to the favorable effects on the gut microbiome. Additionally, mild calorie restriction is somehow associated with longer lifespans, though the mechanism is unclear. Perhaps because it slows the rate of cell division by limiting building materials. 5

What About Supplements?

Supplemental fish oil has health benefits for specific age-related diseases, but doesn’t slow aging or impact lifespan. Additionally, supplemental conjugated linoleic acid (CLA) has been shown to prevent the development of atherosclerosis, reduce body fat while improving lean body mass, and regulate immune and/or inflammatory responses. 6

What Types of Food Do You Normally Eat?

Leave a comment below with your favorite types of anti-oxidant or omega-3 rich foods! Or share a favorite lifestyle tip that helps you eat healthy!

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Disclaimer: This blog post should not be construed as medical advice. Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional.

References:1) Diet and Inflammation: Possible Effects on Immunity, Chronic Disease, and Life Span. C Ricordi, M Garcia-Contreras, S Farnetti. 2015 Journal of the American College of Nutrition. 34 Supple 1:10-13. 2) Repair of oxidative DNA damage, cell-cycle regulation and neuronal death may influence the clinical manifestation of Alzheimer’s disease. AR Silva, et al. 2014 PLoS One. Jun 17: 9(6): e99897.  3) Diet and Inflammation: a Link to Metabolic and Cardiovascular Diseases. K Esposito, D Giugliano. 2006 European Heart Journal 27, 15-20.  4) Diet and Inflammation. L Galland. 2010 Nutrition in Clinical Practice Dec; 25(6): 634-640. 5) Essential Role for Autophagy in Life Span Extension. F Madeo, et al. 2015 The Journal of Clinical Investigation. Jan 2; 125 (1): 85-93.What Are the Roles of Calorie Restriction and Diet Quality in Promoting Healthy Longevity? W Rizza, et al. 2014 Ageing Research Reviews. Jan; 13: 38-45. 6) Conjugated Linoleic Acid: Potential Health Benefits as a Functional Food Ingredient. JH Kim, et al. 2016 Annual Review of Food Science and Technology 7: 221-244.

“I work out and track my food intake with an online tracker but haven’t lost weight, what do I need to change?”

“I work out and track my food intake with an online tracker but haven’t lost weight, what do I need to change?”

by | Jul 13, 2016 | All, Ask Our Dietitian, Health, Nutrition

 

question-answer-color-v-2

I am a 69 year-old woman, 5’6″ and weigh about 160 pounds. I have been trying to lose 10 pounds for about three months with no noticeable change. I work out about 4 times a week and I eat about 1500 calories a day. What should I change? I keep track of my food intake with an online fitness tracker.
Thanks for your help! – Helen

 

question-color-v2

If the “calories in versus calories out method” is not working for you, consider the content and timing of your meals. 1500 calories of processed starch and saturated fat may keep the weight on, compared with 1500 calories from whole grains, lean protein, plenty of produce and healthy fats. Not only do the latter foods satisfy better, they take longer to digest thus keeping blood sugar and insulin levels down. The net effect is more calories burned in order to process and metabolize the food and greater ability to release fat for burning.

Supporting your workouts with meals and snacks at the right times can pay off two-fold. First, pre-loading with a small supply of carbohydrates, such as from a piece of fruit, a half hour before may give you more endurance for cardio and a stronger finish to weight training. Second, eating a main meal within an hour after exercise capitalizes on your increased metabolic rate to burn more fuel.

– Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.

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