healthy weight control

8/6/2019 Healthy Weight Control

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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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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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Pounds of Weight AmericansPounds of Weight AmericansWant to LoseWant to Lose


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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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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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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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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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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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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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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
http://www.mhhe.com/corbinweb


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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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Calorie Difference: 210 calories


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.*


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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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?*



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If you lift weights for 1 hour and 30 minutes,

you will burn approximately 257 calories.*


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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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?*


Maintaining a Healthy Weight is a Balancing Act



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If you houseclean for 2 hours and 35 minutes,




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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?*





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If you walk leisurely for 1 hour and 10 minutes




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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?*





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If you work in the garden for 35 minutes,





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320 calories How many calories are intodays turkey sandwich?

TURKEY SANDWICH20 Years Ago Today


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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?*





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If you ride a bike for 1 hour and 25 minutes,




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