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Concepts of Physical Fitness 14e 1
Presentation Package forPresentation Package forConcepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Section V: Concept 15Section V: Concep
t 15
Managing DietManaging Diet
and Activity forand Activity for
Healthy BodyHealthy Body
FatnessFatnessVarious management strategies for eating and performing physical activityVarious management strategies for eating and performing physical activity
are useful in achieving and maintaining optimal body composition.are useful in achieving and maintaining optimal body composition.
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Were raising our children the wayWere raising our children the way
we raise calves for veal - keep themwe raise calves for veal - keep themin boxes, feed them too much, andin boxes, feed them too much, andallow them no exercise.allow them no exercise.
Rich KillingsworthRich Killingsworth
Center for Disease Control andCenter for Disease Control and
PreventionPrevention
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Concepts of Physical Fitness 14e 3
Creeping ObesityCreeping Obesity
Physical activity
decreases and
leads to a
decreaseIn metabolic rate.
If energy
expendituredrops more than
energy intake,
weight gain will
occur.
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Concepts of Physical Fitness 14e 4
Pounds of Weight AmericansPounds of Weight AmericansWant to LoseWant to Lose
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Concepts of Physical Fitness 14e 5
Factors Influencing Weight & FatFactors Influencing Weight & FatControlControl
Heredity / GeneticsHeredity / Genetics
LifestylesLifestyles
Consumption of excess caloriesConsumption of excess calories Lack of regular physical activityLack of regular physical activity
EnvironmentEnvironment
Easy access to high calorie food makes it harderEasy access to high calorie food makes it harder
to eat properlyto eat properly
Modern conveniences make activity less likelyModern conveniences make activity less likely
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Concepts of Physical Fitness 14e 6
Portion DistortionPortion Distortion
Click here to visitClick here to visit
the Portionthe Portion
DistortionDistortiondemonstrationdemonstration
visitvisit www.nhlbi.nih.govwww.nhlbi.nih.gov
http://www.nhlbi.nih.gov/http://www.nhlbi.nih.gov/http://www.nhlbi.nih.gov/ -
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Concepts of Physical Fitness 14e 7
Prevalence of DietingPrevalence of Dieting
40% of all women40% of all women
25% of all men25% of all men
Diet products are a 33
billion dollarindustry.
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Concepts of Physical Fitness 14e 8
Almost All Diets areAlmost All Diets areUnsuccessfulUnsuccessful
50% regain all weight50% regain all weight
within 2 yearswithin 2 years
5-10% keep weight off5-10% keep weight offpermanentlypermanently
Why do diets fail?
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Concepts of Physical Fitness 14e 9
Cycle of DietingCycle of Dieting
START DIETSTART DIET
INITIALINITIALMOTIVATIONMOTIVATION
POSITIVE RESULTSPOSITIVE RESULTS
TROUBLE WITH COMPLIANCETROUBLE WITH COMPLIANCE
FAIL W / DIETFAIL W / DIETBLAME SELFBLAME SELF
REGAINREGAIN
INSPIRATIONINSPIRATION
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Concepts of Physical Fitness 14e 10
Yo-Yo DietingYo-Yo Dieting
Increased resistanceIncreased resistance
to weight lossto weight loss
Increased efficiencyIncreased efficiency
of weight gainof weight gain
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Concepts of Physical Fitness 14e 11
Problems withProblems withFad DietsFad Diets
Weight loss is often water lossWeight loss is often water loss
Supplements may be dangerousSupplements may be dangerous
Diet may lack essential nutrientsDiet may lack essential nutrients Metabolism may slow down if caloricMetabolism may slow down if caloric
intake is very low.intake is very low.
Most (if not all) simply do not work forMost (if not all) simply do not work forpeople long term!people long term!
Web15-03 for information on
fad diets
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Dangers of the Atkins DietDangers of the Atkins Diet
Low carb diets are not a panacea as is typically claimed but
the extreme aspects of the Atkins diet are even more
problematic. The diet may yield modest weight loss in the
short term but long term studies show negative consequences.
The Physicians Committee for Responsible Medicine has been
working to counter the pro-Atkins media and slow the hype
about the Atkins diet.
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Concepts of Physical Fitness 14e 13
Problems with AppetiteProblems with AppetiteSuppressantsSuppressants
Many people use non prescriptionMany people use non prescription
appetite suppressants to control eating.appetite suppressants to control eating.
Ephedrine related products have beenEphedrine related products have beenfound to be dangerous and have beenfound to be dangerous and have been
banned by the FDAbanned by the FDA Herbal equivalents (e.g. Ma Huang are notHerbal equivalents (e.g. Ma Huang are not
safe).safe).
Web15-07 for information on ephedra
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Concepts of Physical Fitness 14e 14
Problems with Prescription WeightProblems with Prescription WeightControl PillsControl Pills
Fenfluramine/phentermine (fen/phenFenfluramine/phentermine (fen/phen)) Used in medicines such as Redux and PondiminUsed in medicines such as Redux and Pondimin
Contributes to a form of valvular heart disease.Contributes to a form of valvular heart disease.
Currently banned by the FDACurrently banned by the FDA
SibutramineSibutramine Used in a product called Meridia.Used in a product called Meridia.
Has been approved by the FDA but may raiseHas been approved by the FDA but may raise
blood pressure and lead to irregular heart beats.blood pressure and lead to irregular heart beats.
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Concepts of Physical Fitness 14e 15
Principles of Weight ControlPrinciples of Weight Control(A balance between intake and expenditure)(A balance between intake and expenditure)
EXEXININ
IN > EX - Gain WeightGain Weight
IN = EX - Maintain WeightMaintain Weight
IN < EX - Lose Weight
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Concepts of Physical Fitness 14e 16
Guidelines for Losing Body FatGuidelines for Losing Body Fat
Need to create a caloric deficitNeed to create a caloric deficit
(2 ways to do it!)(2 ways to do it!)
Eat less!
Exercise more!
Lab 15b info
Web15-02 for information on
different weight control
resources and links
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Concepts of Physical Fitness 14e 17
Lifestyle Approach!Lifestyle Approach!
Healthy eating patternsHealthy eating patterns
Regular activity patternsRegular activity patterns
A simple AND effective
method for long-term
weight control.
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Concepts of Physical Fitness 14e 18
Healthy Eating PatternsHealthy Eating Patterns
Eating a variety of foodsEating a variety of foods
Eating smaller, more frequent mealsEating smaller, more frequent meals
Avoiding bingeingAvoiding bingeing Reducing fat intakeReducing fat intake
Fat is calorically dense (high in calories)Fat is calorically dense (high in calories)
Fat is more easily stored than carbohydratesFat is more easily stored than carbohydratesor proteinor protein
Lab 15a info
Info from studies on dietary fat and weight control
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Concepts of Physical Fitness 14e 19
Healthy Eating PatternsHealthy Eating Patterns continuedcontinued
Low glycemic load diets may be aLow glycemic load diets may be amore sensible alternative to low-more sensible alternative to low-carbohydrate diets.carbohydrate diets.
Artificial sweeteners and fat substitutesArtificial sweeteners and fat substitutes
may help but cannot be considered amay help but cannot be considered asure cure for body fat problems.sure cure for body fat problems.
Avoid anything with ephedra.Avoid anything with ephedra.
Restrict empty calories.Restrict empty calories. Learn the difference between cravingLearn the difference between craving
and hunger.and hunger.
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Concepts of Physical Fitness 14e 20
Regular Activity PatternsRegular Activity Patterns
Benefits of Exercise for Weight ControlBenefits of Exercise for Weight Control Burns caloriesBurns calories
Maintains LBMMaintains LBM
Increases metabolismIncreases metabolism
Promotes greater fat lossPromotes greater fat loss
Suppresses appetiteSuppresses appetite
What type of exercise is best?What type of exercise is best? Aerobic exerciseAerobic exercise
Strength or muscle endurance exerciseStrength or muscle endurance exercise
Info on
exercise
and
weight
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Concepts of Physical Fitness 14e 21
Weight Loss CalculationsWeight Loss Calculations
1 pound of fat = 3500 calories1 pound of fat = 3500 calories
Maximum weight loss should beMaximum weight loss should be
no more than 1-2 pounds per week:no more than 1-2 pounds per week:
500 calories/day x 7 days/week = 3500 calories/week (1 pound)
1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)
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Concepts of Physical Fitness 14e 22
Guidelines for Gaining Muscle MassGuidelines for Gaining Muscle Mass
Young people often have difficulty inYoung people often have difficulty in
gaining weight or muscle mass.gaining weight or muscle mass.
Changes in the frequency andChanges in the frequency andcomposition of meals are important tocomposition of meals are important to
gain muscle mass.gain muscle mass.
Physical activity is important in gainingPhysical activity is important in gaining
muscle mass.muscle mass.
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Concepts of Physical Fitness 14e 23
Behavior Change PrinciplesBehavior Change Principlesfor Weight Controlfor Weight Control
Set realistic behavioral goalsSet realistic behavioral goals
Moderation in behaviorModeration in behavior
Consistency in behaviorConsistency in behavior Social supportSocial support
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Concepts of Physical Fitness 14e 24
Web ResourcesWeb Resources
On the WebOn the Web pages for Conceptpages for Concept
Online Learning CenterOnline Learning Center
http://www.mhhe.com/corbinwebhttp://www.mhhe.com/corbinwebhttp://www.mhhe.com/corbin14ehttp://www.mhhe.com/corbin14ehttp://www.mhhe.com/corbin14ehttp://www.mhhe.com/corbinwebhttp://www.mhhe.com/corbin14ehttp://www.mhhe.com/corbinweb -
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SupplementalSupplemental
GraphicsGraphicsLab InformationLab Information
Additional Graphics on the Effects of DietAdditional Graphics on the Effects of Diet
and Activity on Weight Controland Activity on Weight Control
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Concepts of Physical Fitness 14e 26
Lab 15a InformationLab 15a InformationSelecting Strategies for Managing EatingSelecting Strategies for Managing Eating
Select strategies that you might findSelect strategies that you might find
useful for effective eating habits fromuseful for effective eating habits from
Chart 1.Chart 1. Discuss your personal experiences withDiscuss your personal experiences with
eating and describe your need foreating and describe your need for
employing these strategies in your life.employing these strategies in your life.
Return to
presentation
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Concepts of Physical Fitness 14e 27
Return to
presentation Lab 15b InformationLab 15b InformationEvaluating Fast Food OptionsEvaluating Fast Food Options
Compute intake of calories, fat,Compute intake of calories, fat,saturated fat and cholesterol from asaturated fat and cholesterol from atypical fast food meal. (see Appendix E)typical fast food meal. (see Appendix E)
Compare values to recommendedCompare values to recommendedamounts to see how fast food mealsamounts to see how fast food mealsinfluence daily intakes.influence daily intakes.
Discuss the resultsDiscuss the results
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Concepts of Physical Fitness 14e 28
Benefits of Low Fat Diets forBenefits of Low Fat Diets forLong Term Weight ControlLong Term Weight Control
Dietary fat is stored more efficiently - 3% of ingestedDietary fat is stored more efficiently - 3% of ingested
energy (Tucker, 1991).energy (Tucker, 1991).
Energy intake is lower when consuming low fat foodsEnergy intake is lower when consuming low fat foods(Lissner, 1987; Kendall, 1991).(Lissner, 1987; Kendall, 1991).
Body can increase metabolism of carbohydrates but willBody can increase metabolism of carbohydrates but will
store excess fat (Thomas, 1992).store excess fat (Thomas, 1992).
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Concepts of Physical Fitness 14e 29
Exercise
No Exercise
Body
Wei
ght
Time
Weight Loss (kg)Weight Loss (kg)
ExEx No ExNo Ex
FatFat 6.16.1 4.64.6
LBMLBM 2.12.1 3.73.7
TotalTotal 8.28.2 8.38.3(Hill et al., 1987)(Hill et al., 1987)
Effects of Exercise andEffects of Exercise andCaloric RestrictionCaloric Restriction
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Do You Know How Food Portions HaveChanged in 20 Years?
National Heart, Lung, and Blood Institute
Obesity Education Initiative
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BAGELBAGEL20 Years Ago TodayToday
140 calories3-inch diameter
How many caloriesare in this bagel?
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140 calories3-inch diameter
Calorie Difference: 210 calories
350 calories6-inch diameter
BAGELBAGEL20 Years Ago Today
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How long will you have to rake leaves in order
to burn the extra 210 calories?*
*Based on 130-pound person
Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
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If you rake the leaves for 50 minutes you will
burn the extra 210 calories.*
*Based on 130-pound person
Calories In = Calories OutCalories In = Calories Out
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CHEESEBURGERCHEESEBURGER20 Years Ago20 Years Ago TodayToday
333 calories333 calories How many calories arein todays cheeseburger?
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Calorie Difference: 257 calories
590 calories
CHEESEBURGER20 Years Ago Today
333 calories
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Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out
How long will you have to lift weights in
order to burn the extra 257 calories?*
*Based on 130-pound person
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If you lift weights for 1 hour and 30 minutes,
you will burn approximately 257 calories.*
*Based on 130-pound person
Calories In = Calories Out
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SPAGHETTI AND MEATBALLSSPAGHETTI AND MEATBALLS20 Years Ago Today
500 calories
1 cup spaghetti with sauce
and 3 small meatballs
How many calories do
you think are in today's
portion of spaghetti and
meatballs?
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Calorie Difference: 525 calories
1,025 calories
2 cups of pasta with sauce
and 3 large meatballs
20 Years Ago Today
500 calories
1 cup spaghetti with sauce
and 3 small meatballs
SPAGHETTI AND MEATBALLSSPAGHETTI AND MEATBALLS
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How long will you have to houseclean in
order to burn the extra 525 calories?*
*Based on 130-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
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*Based on 130-pound person
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.*
Calories In = Calories Out
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FRENCH FRIESFRENCH FRIES20 Years Ago Today
210 Calories
2.4 ounces
How many calories are in
todays portion of fries?
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610 Calories
6.9 ounces
Calorie Difference: 400 Calories
FRENCH FRIES
20 Years Ago Today
210 Calories
2.4 ounces
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How long will you have to walk leisurely in
order to burn those extra 400 calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
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*Based on 160-pound person
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.*
Calories In = Calories Out
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85 Calories
6.5 ounces
How many calories are
in todays portion?
SODA20 Years Ago Today
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Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
SODA20 Years Ago Today
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How long will you have to work in the garden
to burn those extra calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
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If you work in the garden for 35 minutes,
you will burn approximately 165 calories.*
*Based on 160-pound person
Calories In = Calories Out
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320 calories How many calories are intodays turkey sandwich?
TURKEY SANDWICH20 Years Ago Today
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Calorie Difference: 500 calories
820 calories320 calories
TURKEY SANDWICH20 Years Ago Today
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How long will you have to ride a bike in order
to burn those extra calories?*
*Based on 160-pound person
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
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*Based on 160-pound person
If you ride a bike for 1 hour and 25 minutes,
you will burn approximately 500 calories.*
Calories In = Calories Out
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End of PortionEnd of Portion
Distortion DemoDistortion DemoReturn to PresentationReturn to Presentation