1. 1
Presentation Package forPresentation Package for
Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Section V: Concept 15Section V: Concept 15
Managing DietManaging Diet
and Activity forand Activity for
Healthy BodyHealthy Body
FatnessFatness
Various 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.
2. ““We’re raising our children the wayWe’re raising our children the way
we raise calves for veal - keepwe raise calves for veal - keep
them in boxes, feed them toothem in boxes, feed them too
much, and allow them nomuch, and allow them no
exercise.”exercise.”
Rich KillingsworthRich Killingsworth
Center for Disease Control andCenter for Disease Control and
PreventionPrevention
3. 3
Creeping ObesityCreeping Obesity
Physical activity
decreases and
leads to a
decrease
In metabolic rate.
If energy
expenditure
drops more than
energy intake,
weight gain will
occur.
4. 4
Pounds of Weight American’sPounds of Weight American’s
Want to LoseWant to Lose
5. 5
Factors Influencing Weight & FatFactors Influencing Weight & Fat
ControlControl
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
7. 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 dollar
industry.
8. 8
Almost All Diets areAlmost All Diets are
UnsuccessfulUnsuccessful
50% regain all weight50% regain all weight
within 2 yearswithin 2 years
5-10% keep weight off5-10% keep weight off
permanentlypermanently
Why do diets fail?
9. 9
Cycle of DietingCycle of Dieting
START DIETSTART DIET
INITIALINITIAL
MOTIVATIONMOTIVATION
POSITIVE RESULTSPOSITIVE RESULTS
TROUBLE WITH COMPLIANCETROUBLE WITH COMPLIANCE
FAIL W / DIETFAIL W / DIET
BLAME SELFBLAME SELF
REGAINREGAIN
INSPIRATIONINSPIRATION
10. 10
Yo-Yo DietingYo-Yo Dieting
Increased resistanceIncreased resistance
to weight lossto weight loss
Increased efficiencyIncreased efficiency
of weight gainof weight gain
11. Concepts of Physical Fitness 14e 11
Problems withProblems with
Fad 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 for
people long term!people long term!
Web15-03 for information on
fad diets
12. 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.
13. 13
Problems with AppetiteProblems with Appetite
SuppressantsSuppressants
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 been
found 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).
14. 14
Problems with Prescription WeightProblems with Prescription Weight
Control 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.
15. 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
16. 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
17. 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.
18. 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 carbohydrates
or proteinor protein
Lab 15a info
Info from studies on dietary fat and weight control
19. 19
Healthy Eating PatternsHealthy Eating Patterns continuedcontinued
Low “glycemic load” diets may be aLow “glycemic load” diets may be a
more 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 a
“sure 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.
20. 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
21. 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)
22. 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 and
composition 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.
23. Concepts of Physical Fitness 14e 23
Behavior Change PrinciplesBehavior Change Principles
for Weight Controlfor Weight Control
Set realistic behavioral goalsSet realistic behavioral goals
Moderation in behaviorModeration in behavior
Consistency in behaviorConsistency in behavior
Social supportSocial support
25. 25
Lab 15a InformationLab 15a Information
Selecting 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
26. 26
Return to
presentation Lab 15b InformationLab 15b Information
Evaluating 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 a
typical fast food meal. (see Appendix E)typical fast food meal. (see Appendix E)
Compare values to recommendedCompare values to recommended
amounts to see how fast food mealsamounts to see how fast food meals
influence daily intakes.influence daily intakes.
Discuss the resultsDiscuss the results
27. 27
Benefits of Low Fat Diets forBenefits of Low Fat Diets for
Long 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).
28. Concepts of Physical Fitness 14e 28
Exercise
No Exercise
BodyWeight
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 and
Caloric RestrictionCaloric Restriction
29. Do You Know How Food Portions Have
Changed in 20 Years?
National Heart, Lung, and Blood Institute
Obesity Education Initiative
30. BAGELBAGEL
20 Years Ago TodayToday
140 calories
3-inch diameter
How many calories
are in this bagel?
32. 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 Act
Calories In = Calories Out
33. 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
36. 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
37. 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
38. SPAGHETTI AND MEATBALLSSPAGHETTI 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?
39. 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
40. 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
41. *Based on 130-pound person
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.*
Calories In = Calories Out
42. FRENCH FRIESFRENCH FRIES
20 Years Ago Today
210 Calories
2.4 ounces
How many calories are in
today’s portion of fries?
43. 610 Calories
6.9 ounces
Calorie Difference: 400 Calories
FRENCH FRIESFRENCH FRIES
20 Years Ago Today
210 Calories
2.4 ounces
44. 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
45. *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
47. Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
SODASODA
20 Years Ago Today
48. 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
49. If you work in the garden for 35 minutes,
you will burn approximately 165 calories.*
*Based on 160-pound person
Calories In = Calories Out
50. 320 calories How many calories are in
today’s turkey sandwich?
TURKEY SANDWICHTURKEY SANDWICH
20 Years Ago Today
51. Calorie Difference: 500 calories
820 calories320 calories
TURKEY SANDWICHTURKEY SANDWICH
20 Years Ago Today
52. 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
53. *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
54. End of PortionEnd of Portion
Distortion DemoDistortion Demo
Return to PresentationReturn to Presentation
Notas del editor
This lecture will cover the essential aspects of weight control. The myths and problems associated with fad diets are described and the benefits of healthy lifestyle approaches are described.
Interesting quote!
Review from a previous concept.
The primary factors associated with an increase in body fat with age is a progressive decrease in the metabolism. Basal metabolic rate is highly dependent on the amount of lean body mass an individual has. With age a person&apos;s LBM decreases and, therefore, so does the BMR. Exercise is one way of maintaining LBM and keeping BMR elevated.
Physical Activity is also known to decrease with age. This decrease is another reason for creeping obesity.
To maintain body weight it is necessary for people to either maintain a habit of regular exercise or to progressively decrease their caloric intake as they get older.
This graphic shows the number of pounds that Americans say they want to lose.
There are a number of factors that may influence a person’s risk of being overfat.
There is considerable evidence to suggest that obesity and body composition are strongly influenced by genetics. Research by Claude Bouchard (1992) has suggested that genetics accounts for about 25% of the variance in body composition among individuals. The concept of somatotypes has been used to understand differences in individual body types. Some people may be genetically predetermined to carry higher amounts of body fat (endomorph) while others are meant to be leaner (ectomorph)
Gland problems account for only 2% of cases of overfatness but it is often used as an excuse. It is also possible that individuals with high levels of fat when they are a baby can have a harder time remaining normal weight as an adult. This is because the body has more fat cells (hyperplasia) and has a harder time keeping them all small.
While these factors may make it hard for everyone to attain the perfect body everyone can improve their body composition up to their own personal ideal or best through lifestyle behaviors. Modern environments make it harder to live a healthy lifestyle!
Bouchard, C. Genetic Aspects of Human Obesity (1992). IN: Bjorntorp, P. & Brodoff, B.N. (Eds.) Obesity. Lippincott Co.., Philadelphia, pp 343-351.
Dieting is a national obsession in our country. It has been estimated that 40% of all men and 25% of all women in the U.S. are on a diet at any one time. Overall, the weight loss industry has been valued at over 33 billion dollars (1992 estimate).
The dieting craze is largely caused by our societies preoccupation with appearance and in particular leanness. (Issues regarding body image can be discussed at this point if desired).
Most &quot;diets&quot; are unsuccessful.
It has been estimated that over 50% of people gain weight back within 2 years (reference) Only 5-10% manage to keep most of the weight off. (see Kramer et al.(1989) Int. J. Obesity 13:123-126
Wadden, J. et al. (1988) J. Consult. Clin. Psych. 56:925-928)
Why do diets fail?
- Short term (quick fix!)
- Not a change in lifestyle
This figure shows the typical cycle of dieting
People begin a diet and have good initial motivation. They may see some initial positive results but eventually they will have trouble with compliance (party, eating out, stress). They may give up and blow diet and gain the weight back. Eventually, people regain inspiration and decide to try again.
Because of the initial positive results, most people blame themselves and believe that dieting works. They keep trying new diets to try to find one that they can live with. Because most “diets” are inherently short term they will all fail when people come off of the diet. Only long term lifestyle changes will be effective in keeping the weight off.
The concept of weight cycling or Yo-Yo dieting has recently received a lot of attention in the literature. Some evidence suggests that with repeated cycles of dieting there is increased resistance to weight loss and increased efficiency of weight gain (Essentially the body adapts to fewer calories and becomes more efficient).
Some studies have suggested that repeated cycles of weight loss can increase a person&apos;s risk for CHD (usually attributed to tendency to store fat in the abdominal region. A recent review in JAMA (1994) suggests that this risk is unfounded and that individuals should persist in their efforts at weight loss. Essentially, they argued that the health risks of obesity far outweigh the potential health risks associated with weight cycling.
The main problem with fad diets is that they are inherently temporary. If the change is not a part of a healthy lifestyle adherence will be poor.
The weight loss that is seen is often water loss and is gained back very quickly
The diet treatments (appetite suppressants) can often be addictive and or dangerous.
Diet may lack essential vitamins and minerals and create health problems.
Extreme caloric restriction may also cause the bodies metabolism to slow down and resist further weight loss.
Review issues with Atkins diet and public health concerns
Appetite suppresants containing ephedra are dangerous. Refer students to On the Web for more information.
A drug combination called fenfluramine/phentermine (fen/phen) was found to lead to a form of valvular heart disease. Products containing these drugs – Redux and Pondimin have been taken off the market.
A new drug called Sibutramine is used in a product called Meridia. It alters a person&apos;s appetite by making a person feel full. It is approved by the FDA but reports have indicated that it can raise blood pressure and lead some people to have irregular heart beats.
Weight Control is simply a balance between energy intake and energy expenditure. If you take in more calories than you expend you will gain weight. If you take in less calories than you expend you will lose weight. To maintain weight intake must be balanced by expenditure.
To lose weight it is necessary to create a caloric deficit (expend more than you take in). There is really only two ways to do this (eat less or exercise more)
Despite what the fad diets claim, there are no secret pills or techniques that make weight loss easy.
A lifestyle approach may take longer than the fad diets claim but the weight loss will be real and it will be allow you to take in enough calories for good health. It will also be easier to live with than an extreme fad diet.
Nutritious diet
Regular Exercise
The following guidelines are healthy dietary patterns.
Continued
There are many benefits of exercise for weight loss
1. Burns calories
2. Maintains LBM which keeps the BMR higher
3. Increases the metabolic rate following exercise so you burn more calories even when resting
4. Exercise promotes greater fat loss. Fad diets, on the other hand, may cause a loss of LBM
5. Suppresses the appetite. Moderate levels of activity can decrease the appetite because the body is somewhat tricked into thinking it is full.
Research shows that people who combine diet with exercise may not lose that many more calories but they will keep the weight off more easily.
The following represent some general weight loss calculations.
1 pound of fat contains 3500 calories. Therefore, to lose 1 pound of fat a person must have a deficit of 3500 calories.
To give students a perception of this amount give them some examples:
1. The average diet is approximately 2000 calories per day so this represents nearly 2 days worth of food
2. 1 mile burns off about 100 calories so this amounts to
nearly 35 miles of walking/jogging
The maximum weight loss per week should be no more than 1-2 pounds to permit a healthy and &quot;livable&quot; diet. Use examples to show required deficit per day and mention that it is easiest to create a greater caloric deficit if efforts at reducing intake and increasing expenditure are combined.
In summary, there are a few general principles to follow in a weight loss program
1. Set realistic goals. Weight takes a while to put on and therefore it takes time to take it off
2. Be moderate in your behavior change efforts. Extreme changes will not be easy to maintain
3. Be consistent in behavior. It is okay to splurge or miss a day of exercise just get back to it the next day.
4. Seek out positive social support (family, friends)
Supplemental graphics follow this slide.
Lab information
Lab information
These and many other studies document the benefits of low fat diets for long term weight control.
Kendall et al (1991) AJCN 53, 11224-1129
This study compared people that dieted with exercise versus those who dieted without exercise. One would expect those that exercised to lose more weight because of a greater caloric deficit but the participants lost the same amount of weight. Interestingly, participants who exercised lost a larger amount of body fat rather than muscle.