Transcript 15 – Weight Control – Central Connecticut
Presentation Package for Concepts of Physical Fitness 14e Section V: Concept 15
Managing Diet and Activity for Healthy Body Fatness
Various management strategies for eating and performing physical activity are useful in achieving and maintaining optimal body composition.
Concepts of Physical Fitness 14e 1
“We’re raising our children the way we raise calves for veal - keep them in boxes, feed them too much, and allow them no exercise.” Rich Killingsworth Center for Disease Control and Prevention
Creeping Obesity
Concepts of Physical Fitness 14e
Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur.
3
Pounds of Weight American’s Want to Lose
Concepts of Physical Fitness 14e 4
Factors Influencing Weight & Fat Control
Heredity / Genetics
Lifestyles
Consumption of excess calories
Lack of regular physical activity
Environment
Easy access to high calorie food makes it harder to eat properly Modern “conveniences” make activity less likely
Concepts of Physical Fitness 14e 5
Portion Distortion
Click here to visit the “Portion Distortion ” demonstration visit www.nhlbi.nih.gov
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Prevalence of Dieting
40% of all women
25% of all men Diet products are a 33 billion dollar industry.
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Almost All Diets are Unsuccessful
50% regain all weight within 2 years
5-10% keep weight off permanently Why do diets fail?
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Cycle of Dieting
START DIET REGAIN INSPIRATION INITIAL MOTIVATION FAIL W / DIET BLAME SELF POSITIVE RESULTS TROUBLE WITH COMPLIANCE
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Yo-Yo Dieting
Increased resistance to weight loss
Increased efficiency of weight gain
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Problems with Fad Diets
Weight loss is often water loss
Supplements may be dangerous
Diet may lack essential nutrients
Metabolism may slow down if caloric intake is very low.
Most (if not all) simply do not work for people long term!
Web15-03 for information on fad diets
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Dangers 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.
Problems with Appetite Suppressants
Many people use non prescription appetite suppressants to control eating.
Ephedrine related products have been found to be dangerous and have been banned by the FDA
Herbal equivalents (e.g. Ma Huang are not safe).
Web15-07 for information on ephedra
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Problems with Prescription Weight Control Pills
Fenfluramine/phentermine (fen/phen )
Used in medicines such as Redux and Pondimin
Contributes to a form of valvular heart disease.
Currently banned by the FDA
Sibutramine
Used in a product called Meridia.
Has been approved by the FDA but may raise blood pressure and lead to irregular heart beats.
Concepts of Physical Fitness 14e 14
Principles of Weight Control
(A balance between intake and expenditure) IN EX IN > EX Gain Weight IN = EX Maintain Weight IN < EX Lose Weight
Concepts of Physical Fitness 14e 15
Lab 15b info
Guidelines for Losing Body Fat
Need to create a caloric deficit (2 ways to do it!)
Eat less!
Exercise more!
Web15-02 for information on different weight control resources and links
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Lifestyle Approach!
Healthy eating patterns
Regular activity patterns A simple AND effective method for long-term weight control.
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Lab 15a info
Healthy Eating Patterns
Eating a variety of foods
Eating smaller, more frequent meals
Avoiding bingeing
Reducing fat intake
Fat is calorically dense (high in calories)
Fat is more easily stored than carbohydrates or protein Info from studies on dietary fat and weight control
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Healthy Eating Patterns continued
Low “glycemic load” diets may be a more sensible alternative to low carbohydrate diets.
Artificial sweeteners and fat substitutes may help but cannot be considered a “sure cure” for body fat problems.
Avoid anything with ephedra.
Restrict “empty” calories.
Learn the difference between craving and hunger.
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Info on exercise and weight
Regular Activity Patterns
Benefits of Exercise for Weight Control
Burns calories
Maintains LBM
Increases metabolism
Promotes greater fat loss
Suppresses appetite
What type of exercise is best?
Aerobic exercise
Strength or muscle endurance exercise
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Weight Loss Calculations
1 pound of fat = 3500 calories Maximum weight loss should be 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 Mass
Young people often have difficulty in gaining weight or muscle mass.
Changes in the frequency and composition of meals are important to gain muscle mass.
Physical activity is important in gaining muscle mass.
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Behavior Change Principles for Weight Control
Set realistic behavioral goals
Moderation in behavior
Consistency in behavior
Social support
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Web Resources
Online Learning Center “On the Web” pages for Concept
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Supplemental Graphics
Lab Information Additional Graphics on the Effects of Diet and Activity on Weight Control
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Lab 15a Information
Selecting Strategies for Managing Eating
Select strategies that you might find useful for effective eating habits from Chart 1.
Discuss your personal experiences with eating and describe your need for employing these strategies in your life.
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presentation
Lab 15b Information
Evaluating Fast Food Options
Compute intake of calories, fat, saturated fat and cholesterol from a typical fast food meal. (see Appendix E)
Compare values to recommended amounts to see how fast food meals influence daily intakes.
Discuss the results
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Benefits of Low Fat Diets for Long Term Weight Control
Dietary fat is stored more efficiently - 3% of ingested energy (Tucker, 1991).
Energy intake is lower when consuming low fat foods (Lissner, 1987; Kendall, 1991).
Body can increase metabolism of carbohydrates but will store excess fat (Thomas, 1992).
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Effects of Exercise and Caloric Restriction
Exercise No Exercise Fat LBM Total Weight Loss (kg) Ex 6.1
2.1
8.2
No Ex 4.6
3.7
8.3
(Hill et al., 1987)
Time
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Do You Know How Food Portions Have Changed in 20 Years?
National Heart, Lung, and Blood Institute Obesity Education Initiative
20 Years Ago
BAGEL
Today 140 calories 3-inch diameter How many calories are in this bagel?
20 Years Ago
BAGEL
Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to rake leaves in order to burn the extra 210 calories?* *Based on 130-pound person
Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person
CHEESEBURGER
Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?
CHEESEBURGER
Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person
Calories In = Calories Out If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person
SPAGHETTI AND MEATBALLS
20 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?
SPAGHETTI AND MEATBALLS
20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie Difference: 525 calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person
Calories In = Calories Out If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* *Based on 130-pound person
FRENCH FRIES
20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?
FRENCH FRIES
20 Years Ago Today 210 Calories 2.4 ounces Calorie Difference: 400 Calories 610 Calories 6.9 ounces
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person
Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* *Based on 160-pound person
SODA
20 Years Ago Today 85 Calories 6.5 ounces How many calories are in today’s portion?
SODA
20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person
Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person
TURKEY SANDWICH
20 Years Ago Today 320 calories How many calories are in today’s turkey sandwich?
TURKEY SANDWICH
20 Years Ago Today 320 calories 820 calories Calorie Difference: 500 calories
Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to ride a bike in order to burn those extra calories?* *Based on 160-pound person
Calories In = Calories Out If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.* *Based on 160-pound person
End of Portion Distortion Demo
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