Principles of Weight Principles of Weight ManagementManagement

SomatotypesSomatotypes

• Ectomorph (thin)

• Mesomorph (muscular)

• Endomorph (fat)

• Affected by: gender, heredity, lifestyle

Body CompositionBody Composition

• Fat weight vs. lean body mass

• Lean body mass includes bones, muscles, tendons, organs, connective tissue, etc.

Body FatBody Fat

• Critical part of the human body• Essential fat: minimal amount needed

by the body• Used in temperature regulation, shock

absorption, organ protection, nutrient regulation

• Non-essential fat: stored as adipose tissue

Body FatBody Fat

• Essential– Males: 3%– Females: 10-12%

• Norms for college aged individuals– Males: 15-20%– Females: 20-25%

• >25% & >30% = excessive weight that can affect health

ObesityObesity

• The result of excess fat storage

• Imbalance of energy intake and expenditure

• Performance vs. good health

• Excessive fat may impair physical activity

Android ObesityAndroid Obesity

• “Apples”• Regional fat storage

in abdomen and upper body

• Related to stroke, CV disease, and diabetes

Gynoid ObesityGynoid Obesity

• “Pears”• Fat storage below

waist• Related to genetics

EnergyEnergy

• Energy intake: type and quantity of food consumed

• Energy expenditure: body metabolism

• Metabolism: rate at which our bodies burn energy (calories)

• Basal metabolism: number of calories expended at rest

Energy Cont.Energy Cont.

• Exercising metabolism: any energy expenditure over basal metabolism

• Basal metabolism vs. Exercising metabolism– Determines whether weight is gained, lost,

or maintained

Creeping ObesityCreeping Obesity

• Small positive caloric balance over time

• Results in body weight gain

• Lifestyle behaviors, decrease physical activity, decrease basal metabolism

Caloric InformationCaloric Information

• Definition of calorie: The energy value of food vs. the cost of activity

• 3500 calories = 1 pound• In a months time, if you consume 3500

more calories than you burn, you will gain one pound

• 1500 calories minimum for males• 1200 minimum for females

Causes of ObesityCauses of Obesity

• Labor saving devices

• Technology• Genetics

• Family lifestyle• Childhood fatness

Hydrostatic WeighingHydrostatic Weighing

• Most accurate

• Margin of error 2.5%

• Time consuming, expensive, complex procedure

Skinfold MeasurementSkinfold Measurement

• Measured by use of skinfold calipers

• Margin of error 3.7%

• Sites for males and females vary

• Number of sites varies: 2,3,5,or 7 site test

Skinfold Measurement #2Skinfold Measurement #2

• Fairly accurate

• Time saving

• Less costly

• Most commonly used technique

Bio-Electrical ImpedanceBio-Electrical Impedance

• Measures the resistance to the flow of electrical current in the body– Electricity will flow through the tissue

offering least resistance (lean tissue)

• Expensive

• Not very valid

Girth MeasurementsGirth Measurements

• Used by the military

• Inaccurate for some

Requirements To Lose Or Requirements To Lose Or Maintain WeightMaintain Weight

• Low fat diet

• Limit refined carbohydrates

• Diet high in complex carbohydrates and fiber

• A lifetime of exercise

Weight ManagementWeight Management

• Recommended weight loss– 1 - 2 pounds weekly

Weight LossWeight Loss

• In order to burn stored fat, aerobic activity needs to last 45 minutes or longer

Key to Attaining Goals: Key to Attaining Goals:

• Alter your lifestyle in ways you can “live with”

• Take one step at a time

Suggestions Helpful In Suggestions Helpful In Meeting GoalsMeeting Goals

• Record food intake

• Analyze eating patterns

• Alter the eating environment

• Avoid total deprivation of favorite foods

• Make good food choices

• Reduce calories and exercise

Weight Management #2Weight Management #2

• Example:– Reduce caloric intake by 200-300 calories

per day– Increase caloric expenditure by 200 - 300

calories per day (approx. 100 calories burned per mile)

– 600 calorie deficit over 7 days = 4200 calories or >1 lb. lost

Weight Management #3Weight Management #3

• Example: walk/run 3 times a week (3 miles) = 900 calories burned– In 1 month, one pound is lost– In one year, 13.5 pounds are lost

• Weight loss as a result of exercise = 80-90% fat tissue (10-20% lean tissue)

Weight Management #4Weight Management #4

• Weight loss as a result of diet alone = 35-45% of the weight lost will be lean tissue

• Aerobic activity and resistive training should be included in any weight control program.

Hierarchy of Nutrient Hierarchy of Nutrient UtilizationUtilization

• Carbohydrates– Are not easily stored as fat

• Fats – Increases caloric intake– Easily stored as fat

• Proteins– Are burned as a last resort (for the most part) and

are not easily stored as fat

• Two best fuels for activity:– Carbohydrates and fats

Set Point TheorySet Point Theory

• Is there a body fat thermostat or body “fatometer”?

• Theory: Every individual has a particular body fat level that their body tries to maintain.

Lowering Your Set PointLowering Your Set Point

• Exercise (aerobic)

• Low fat, high carbohydrate diet

• Diets high in fat, refined sugars, and artificial sweeteners have been shown to raise set point levels.

Eating DisordersEating Disorders

• 59-61% of Americans are overweight

• 14% are underweight

• Anorexia nervosa• Bulimia• Most are in denial

Anorexia Nervosa: Anorexia Nervosa: General CharacteristicsGeneral Characteristics

• Self-imposed starvation• Primarily females• Psycho-social eating disorder• Intense, inappropriate, unmanaged fear

of fatness, despite being underweight• Distorted body perception• Often begins around puberty

(perfectionist / dominating mother)

Bulimia: Descriptive Bulimia: Descriptive CharacteristicsCharacteristics

• Are of normal or slightly below normal weights

• Binge, purge cycles

• Self-induced vomiting / laxatives

• Excessive exercise

• Intense, extreme, negative perception of self

Bulimia: Statistical DataBulimia: Statistical Data

• Higher rate of affliction in females

• 20% of female college population demonstrate bulimic behaviors at some time.

Overeaters: Food Overeaters: Food AddictionAddiction

Treatment of All Eating Treatment of All Eating Disorders:Disorders:

• Early intervention

• Psychological intervention

• Medical intervention

Practical Guidelines for Practical Guidelines for Gaining WeightGaining Weight

• Increase caloric intake• 500-1000 extra calories per day

– High carbohydrate intake– Avoid high fat foods

• Increase lean body mass, not fat mass

Getting in shape will re-Getting in shape will re-shape your life!shape your life!

• Has a positive impact on:– Health and happiness– Discipline– Self-esteem