Energy Balance

Energy Balance

Student name

Department, Institution name

Course name

Instructor name

Date

Energy Balance

Part I. Anthropometric Measurement Lab

Name: Javid Faizan Gender: Male Age: 32 Years

Body Mass IndexBody weight: 89 kilograms

Height: 1.88 meters

Body Mass Index (BMI) = kg/m2 = 89kg/1.88m2 = 25.1811

Range: Overweight

1. Waist to Hip Ratio (WHR)

These measurements aim to determine the waist and hip circumference ratio since it is associated with the coronary heart disease risk factor. Coronary heart disease such as coronary artery diseases associates itself with obesity.

Waist Circumference: 108 cm

Hip Circumference: 117 cm

Waist to Hip Ratio (WHR) = Gw/ Gh, where Gw = waist girth, Gh = hip girth

Therefore, Waist/Hip = 108/117 = 0.9231

Range: Average

The range is unacceptable; therefore, there is little risk of getting coronary heart disease.

1. Frame Size Assessment

Determining Metropolitan Life Weight and Height tables requires knowledge of frame size. There are two methods of determining frame size that is Method 1, which uses height and wrist circumference in determining the frame size, and Method 2 uses elbow breadth measurements.

Method 1 formula: r = Height (cm)/ Wrist Circumference (cm)

Height = 188 cm, Wrist Circumference = 108 cm

Therefore, r = 188/108 = 1.7407

Range: Small Frame by using the Height-Wrist Method 1. Large Frame by using the Metropolitan Life Height-Weight Table.

Method 2

Elbow Breadth = 7.0612 cm

Range: Medium frame

Therefore, the overall frame size of Javid Faizan is Medium Frame.

Part II. An Action Plan to Change or Maintain Weight Status

Javid Faizan’s weight status is overweight, and therefore he will need to manage his weight to lose some weight since he is likely to be obese if he continues with his eating habits. Additionally, he is likely to get coronary heart diseases. The following are tips for Javid Faizan on how to manage and loss his weight:

1. He should focus on eating healthy by having a healthy eating diet plan, not on weight gain or losses.
2. He should embrace reasonable health and fitness goals and a reasonable time frame for achieving them.
3. He should prioritize on nutritional adequacy.
4. He should master, apply, and strictly follow a healthy diet plan for his entire life.
5. He should have a daily physical activity plan to consume more energy than what he is absorbing from the foods that are approximately 500 calories per day. He should follow it strictly.
6. He should make sure that he eats small portions of food to shade off some weight.
7. He should have alternative ways to deal with stress and emotions.
8. He should limit high-fat foods by making sure his diet plan focuses on legumes, vegetables, whole grains, and fruits.
9. He should have a plan to attend support groups to build supportive relationships regularly.
10. He should limit alcohol intake and high-energy beverages.
11. He should learn to eat slowly.
12. He should embrace permanent lifestyle changes to achieve a healthy weight.
13. He should plan to eat high nutrient density and low energy density foods.
14. He should drink eight glasses of water daily or more that is before meals and while eating.
15. He should keep records of his diet and physical activity habits to track and ensure that he follows them as per his plan.

Reference

Smith, A., & Collene, A. (2016). Wardlaw’s Contemporary Nutrition. 10th ed. McGraw-Hill Publishing Company.