A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 3: Weight Management 50 metabolic rate. This will lower basal metabolic rate resulting in a cascade of negative responses including slowed metabolism and altered gastrointestinal (GI) processes. Failing to meet basic energy needs impacts bone health, sex hormones, the cardiovascular system, mood, and virtually every other vital body process. Using our prior example, let’s assume the female subject had an estimated percent body fat of 34% body, which equates to a lean body mass of 109 pounds (i.e., 165 x 0.34 = 56; 165 -56 = 109). So, the calculation for a daily caloric intake of somewhere between 1,620 - 1,890 calories per day is credible as it complies with both of the above recommendations: greater than 1,200 calories per day for females and greater than 13.6 calories per pound of lean body mass (i.e., 109 x 13.6 = 1,482). Effective Weight Loss Strategies In an attempt to lose weight and/or keep it off, many Americans have resorted to using various weight management strategies that have proven to be either unsafe or ineffective (e.g., severe calorie restriction, excessive exercise, weight loss pills and products). Fortunately, there are several weight management strategies that have proven to be both safe and effective (Fahey et al., 2011; Polivy & Herman, 2005; Thygerson & Thygerson, 2016). Some of these strategies include: • Set reasonable and achievable goals (e.g., body weight, caloric intake, exercise requirements) • Maintain a negative energy balance (e.g., 250 calorie deficit + 250 calorie increase in physical activity) • Increase the amount of daily physical activity • Make small, but permanent, changes in your diet: o Drink more water o Eat more lean protein o Eat more fruits and vegetables o Eat more high-fiber foods (e.g., whole grains, beans, legumes) o Eat small amounts of healthy fats • Make small, but permanent, changes in your eating habits: o Eat less added sugar o Be conscious of portion sizes o Establish regular eating patterns (e.g., not going too long between meals and snacks) o Honor hunger and fullness cues (as restriction can lead to binging)