exercise, diet and weight control powerpoint ® lecture slide presentation copyright © 2009 pearson...
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Exercise, Diet and Weight Control
PowerPoint® Lecture Slide Presentation
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
8
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Learning Objectives
• Define obesity and discuss its potential causes
• Explain the relationship between obesity and the risk of disease
• Discuss the energy balance theory of weight control
• Explain the roles of resting and exercise metabolic rate in determining daily energy expenditure
• Explain the concept of optimal body weight
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Learning Objectives, continued
• Outline a simple method to estimate your daily caloric expenditure
• List and define the four basic components of a weight loss program
• Discuss several weight loss myths
• Define the eating disorders anorexia nervosa and bulimia
• Discuss strategies to gain body weight
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
What is Optimal Body Weight?
• The range of optimal body fat for men is 10-20% for men,
and 15-25% for women• Optimal body weight can be calculated using percent of body fat
and body weight
To compute fat-free weight: (amount of total weight of bones, muscles and organs)• % total body weight % fat weight = % fat-free weight
To calculate optimal body weight: (based on healthy body fat
percentages)• Fat-free weight ÷ (1 – optimal % fat) = optimum weight
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
What Factors Affect Weight Management?
Genetics and Hormones• Cannot be commonly controlled• Physiological causes of obesity related to release of the
hormones leptin and ghrelin• New research on genetics and hormones suggest a possible
cure for obesityEnvironmental Factors
• Remain the primary focus of health care professional• Eating habits, diet and exercise• Can all be controlled
Energy Balance• “calories in” vs. “calories out”• Resting Metabolic Rate (RMR): amount of energy expended
while sedentary• Exercise Metabolic Rate (EMR): amount of energy expended
during exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Energy Balance
Figure 8.2
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Daily Caloric Expenditure
Table 8.1
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Designing a Weight Loss Program
Set a Realistic Goal • Lose 1-2 pounds per week• Aim for optimal body fat range• Use short-term and long-term goals
Assess and Modify Your Diet• Keep a food diary• Follow sensible dietary guidelines (no extreme or fad diets)• Aim for lifelong change
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Designing a Weight Loss Program
Plan Your Physical Activities
• Cardiorespiratory exercise assists fat-burning• Resistance/strength training reduces muscle loss due to dieting
and increases matabolic resting rate• Both high- and low-intensity exercise promote weight loss
Focus on Behavior Modification
• Make a personal commitment to losing weight• Develop healthy low-calorie eating habits• Avoid social settings where you might overeat• Exercise every day• Reward yourself with non-food rewards• Think positively
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Exercise and Diet Programs to Gain Weight
• Increase muscle mass rather than fat mass• Rigorous weight training is key to healthy weight gain• Combine exercise with proper nutrition• Create a positive energy balance (take in more
calories than you expend)
Weight Training energy and caloric expenditures:• ~2500 calories synthesize 1 lb of muscle• 0.25 lbs muscle can be gained per week• Increase daily calories by ~90 calories
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Lifetime Weight Management
Weight loss and management are not short-term events
• Cultivate a positive attitude• Get regular exercise• Avoid fad diets• Make a commitment to maintain your desired body
composition• Be prepared for occasional setbacks• Get support from family and friends
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Popular Diet Plans
Table 8.2
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Calories Expended During Exercise
Table 8.3
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Extreme Measures for Weight Loss
Some extremely obese people may need more than behavioral changes to lose weight, including:
Surgery - two main types: • Restrictive procedures (gastric band)• Malabsorptive procedures (bypass intestine)• Surgery is considered a last resort for serious cases
Prescription Medications• Orlistat/Xenical• Meridia• Long-term safety and effectiveness have not been
established
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Weight Loss Myths and Facts
Table 8.4
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ABC News: Managing Your Weight
Discussion Questions• Why do you think obesity is more prevalent among
poor Americans?• How does lack of transportation for inner city residents
affect obesity rates?• How does the cost of fresh fruits and vegetables
compare to the price of foods high in calories, carbohydrates and fat?
PlayVideoPlayVideo | Managing Your Weight
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
What is Disordered Eating?
The social pressure to be thin can lead to unhealthy anddangerous eating behavior for some people
Anorexia Nervosa• Severely limiting calorie intake to the point of starvation• Occurs in men and women; highest rates among adolescent girls• Methods include starvation, excessive exercise and laxatives
Bulimia Nervosa• Cycles of binging and purging• Frequent vomiting often leads to esophagus, tooth and stomach
damage• Sufferers may have a normal weight and look “normal”
Binge Eating Disorder• Binging without purging• Compulsive eating• Sufferers often gain weight
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Summary
• Weight management includes genetic, dietary, and lifestyle factors
• Energy balance is achieved when the calories you take in equal the calories you expend
• Total daily energy expenditure = resting metabolic rate + exercise metabolic rate
• A safe rate of weight loss is 1-2 lbs per week• The four basic components of weight management
are setting realistic goals, assessing and modifying dietary habits, planning physical activity, and modifying behaviors
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Summary, continued
• Weight loss goals should include both short- and long-term goals
• When trying to gain weight, you should gain muscle mass rather than fat
• Strength training and positive energy balance are needed to gain muscle mass
• Serious eating disorders that require professional treatment include anorexia nervosa, bulimia nervosa, and binge eating disorder