© 2010 cengage-wadsworth chapter 5:weight management 1.obesity = # ___ cause of preventable deaths....

© 2010 Cengage-Wadsworth

Chapter 5:Weight Management1.Obesity = # ___ cause of preventable

deaths.

2.Fad Diets: Yo-Yo

3.Weight Loss:Realistic goal = ___ pounds per week1 pound of fat = ____ caloriesLowest cals per day = ____males

_____femalesExercise ___ minutes per daySet Point Theory

4. Weight Gain:


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WE ARE FAT!

More than 66% of U.S. adults are over overweight and 32% are obese

Obesity = 2nd leading cause of preventable deaths in U.S.


1 2 3 4 5 6 7 8 9Obesity trends in the United States 1985-2009 based on

BMI ≥ 30 or 30 pounds overweight


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WE SPEND BIG MONEY• About 44% of all women and 29% of all men are on a diet at any given moment

• People spend about $40 billion yearly attempting to lose weight– over $10 billion to weight reduction centers

– $30 billion to diet food sales

• About $100 billion spent yearly to treat obesity-related diseases


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Health Consequences of Excessive Body Weight


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OVERWEIGHT & HEALTH RISKS

• The AHA has identified obesity as one of the six major risk factors for coronary heart disease

• Overweight and obesity are linked to 14% of all cancer deaths in men and 20% in women


1 2 3 4 5 6 7 8 9Obesity is a health hazard of epidemic proportions in industrialized nations

• People 30 or more pounds overweight during age 30-49 lose about 7 years of life

• People 10-30 pounds overweight lose about 3 years of life

• Severe obesity (BMI > 45) at a young age may cut lifespan by 20 years

• A weight loss reduction of 5%-10% can reduce the risk of heart disease, hypertension, high cholesterol, and diabetes


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Yo-Yo: Body composition changes as a result of frequent dieting

without exercise


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T The Weight Loss Dilemma

• Only about 10% of people who begin a traditional weight loss program without exercise lose the desired weight

• Only 5 in 100 keep the weight off because the body is highly resistant to permanent weight changes through calorie restrictions alone

• Traditional diets fail because few of them incorporate permanent behavioral changes in food selection and overall increase in physical activity and exercise


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Diet Crazes

• Fad diets continue to appeal to people of all shapes and sizes

• These diets may work for a while but their success is usually short lived

• Very low calorie diets generate a metabolic imbalance by creating a nutritional deficiency

• Much of the weight lost is in the form of water and protein, not fat


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Low-Carb Diets• Low-carbohydrate/high-protein (LCHP) diets have been very popular– The intake of carbohydrate-rich foods--bread, potatoes, rice, pasta, cereals, crackers, juices, sodas, sweets (candy, cookies, cake), fruits and vegetables--is limited

– Dieters can eat all they want of protein-rich foods including steak, ham, chicken, fish, bacon eggs, nuts, cheese, tofu, high-fat salad dressings, butter, and small amounts of a few fruits and vegetables

• These diets are high in fat• Examples are the Atkins Diet, the Zone, Protein Power, the Carb Addict’s Diet, the South Beach Diet, Sugar Busters


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Low-carbohydrate/high-protein diets create nutritional deficiencies

• Without fruits, vegetables, whole grains, high-protein diets lack many vitamins, minerals, antioxidants, phytonutrients, and fiber that protect against various ailments and diseases

• Long-term adherence to a LCHP diet may increase one’s risk for heart disease, cancer, and osteoporosis


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Low-Carb Diets• Many of these diets succeed because they restrict a large number of foods--people eat less food, causing weight loss

• If people achieve the lower weight without permanent dietary changes, they regain the weight quickly once they return to their previous eating habits

• If people do not change their food selection and activity level permanently, they gain back the weight once they stop dieting and exercising


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Eating Disorders

• Anorexia nervosa & bulimia


1 2 3 4 5 6 7 8 9Achieving and maintaining a high physical fitness percent body fat standard requires a lifetime

commitment to regular physical activity and proper nutrition


1 2 3 4 5 6 7 8 9The establishment of healthy eating patterns starts at a

young age


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Setpoint Theory• Weight control theory that the body has an established weight and strongly attempts to maintain that weight

• The body has a weight regulating mechanism (WRM) with a setpoint that controls both appetite and body fat

• The setpoint “knows” at all times the exact amount of adipose tissue stored in fat cells


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Recommendation

• Weight loss should be gradual and not abrupt. Realistic goal = 1-2 pounds per week. 1 pound of fat = 3,500 calories.

• Under no circumstances should a person go on a diet that calls for a level of 1,200 calories or less for women or 1,500 calories or less for men


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Outcome of the three forms of diet on fat loss


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Exercise: The Key to Weight Management

• For weight loss: 60-90 minutes on most days of the week

• At age 25, the typical American gains 1-2 pounds of weight per year

• A person that jogs 3 miles per exercise session 3 times a week burns 900 calories a week; 3,600 calories per month; 46,800 calories per year

• This minimal amount of exercise = about 13.5 pounds of fat in one year


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Low-Intensity vs. High-Intensity Exercise for Weight Loss

• Overall, twice as many calories can be burned during high-intensity activity, and more fat

• If you exercise at a low intensity, you would have to do so twice as long to burn the same number of calories

• Metabolic rate remains at a slightly higher level longer after high-intensity exercise, so you continue to burn calories after exercise


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Weight Loss Myths

• Cellulite - Fat deposits that “bulge out”; these deposits are nothing but enlarged fat cells from excessive accumulation of body fat

• Spot reducing - Fallacious theory proposing that exercising a specific body part will result in significant fat reduction in that area– Fat is lost throughout the entire body, not just the exercised area

– The greatest proportion of fat may come from the biggest fat deposits


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Making Wise Food Choices


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Start With Breakfast

• Breakfast is a critical meal while you are on a weight loss program

• People who skip breakfast are hungrier later in the day and end up consuming more total daily calories than those who eat breakfast

• Regular breakfast eaters have less of a weight problem, lose weight more effectively, and have less difficulty maintaining weight loss


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Weight Gain

• Increase calories per day (500+)

• Increase protein & complex carbs

• 4-6 meals per day and snacks

• Strength train with heavier weight

• Cardio minimum 20-30 minutes


Chapter 5:Weight Management1.Obesity = # ___ cause of preventable

deaths.

2.Fad Diets: Yo-Yo

3.Weight Loss:Realistic goal = ___ pounds per week1 pound of fat = ____ caloriesLowest cals per day = ____males

_____femalesExercise ___ minutes per daySet Point Theory

4. Weight Gain:


Lab 5E: Pages 187-188

© 2010 cengage-wadsworth chapter 5:weight management 1.obesity = # ___ cause of preventable deaths....

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