Helpful PowerPoint on Diets and Weight Loss

1. 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

2. “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

3. Creeping Obesity
Physical activity
decreases and
leads to a
decrease
In metabolic rate.
If energy
expenditure
drops more than
energy intake,
weight gain will
occur.
Concepts of Physical Fitness 14e 3

4. Pounds of Weight American’s
Want to Lose
Concepts of Physical Fitness 14e 4

5. 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

6. Portion Distortion
Click here to visit
the “Portion
Distortion”
demonstration
visit www.nhlbi.nih.gov
Concepts of Physical Fitness 14e 6

7. Prevalence of Dieting
 40% of all women
 25% of all men
Diet products are a 33
billion dollar
industry.
Concepts of Physical Fitness 14e 7

8. Almost All Diets are
Unsuccessful
 50% regain all weight
within 2 years
 5-10% keep weight off
permanently
Why do diets fail?
Concepts of Physical Fitness 14e 8

9. Cycle of Dieting
START DIET
INITIAL
REGAIN MOTIVATION
INSPIRATION
FAIL W / DIET POSITIVE RESULTS
BLAME SELF
TROUBLE WITH COMPLIANCE
Concepts of Physical Fitness 14e 9

10. Yo-Yo Dieting
 Increased resistance
to weight loss
 Increased efficiency
of weight gain
Concepts of Physical Fitness 14e 10

11. 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 Concepts of Physical Fitness 14e 11

12. 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.

13. 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
Concepts of Physical Fitness 14e 13

14. 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

15. 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

16. Lab 15b info
Guidelines for Losing Body Fat
 Need to create a caloric deficit
(2 ways to do it!)
 Eat less!
Web15-02 for information on
different weight control
 Exercise more! resources and links
Concepts of Physical Fitness 14e 16

17. Lifestyle Approach!
 Healthy eating patterns
 Regular activity patterns
A simple AND effective
method for long-term
weight control.
Concepts of Physical Fitness 14e 17

18. 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
Concepts of Physical Fitness 14e 18

19. 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.
Concepts of Physical Fitness 14e 19

20. Info on
exercise
and
Regular Activity Patterns
weight
 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
Concepts of Physical Fitness 14e 20

21. 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)
Concepts of Physical Fitness 14e 21

22. 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.
Concepts of Physical Fitness 14e 22

23. Behavior Change Principles
for Weight Control
 Set realistic behavioral goals
 Moderation in behavior
 Consistency in behavior
 Social support
Concepts of Physical Fitness 14e 23

24. Web Resources
Online Learning Center
“On the Web” pages for Concept
Concepts of Physical Fitness 14e 24

25. Supplemental
Graphics
Lab Information
Additional Graphics on the Effects of Diet
and Activity on Weight Control

26. Return to
presentation
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.
Concepts of Physical Fitness 14e 26

27. Return to
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
Concepts of Physical Fitness 14e 27

28. 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).
Concepts of Physical Fitness 14e 28

29. Effects of Exercise and
Caloric Restriction
Weight Loss (kg)
Exercise Ex No Ex
Fat 6.1 4.6
LBM 2.1 3.7
Total 8.2 8.3
Body Weight
No Exercise
(Hill et al., 1987)
Time
Concepts of Physical Fitness 14e 29

30. Do You Know How Food Portions Have
Changed in 20 Years?
National Heart, Lung, and Blood Institute
Obesity Education Initiative

31. BAGEL
20 Years Ago Today
140 calories How many calories
3-inch diameter are in this bagel?

32. BAGEL
20 Years Ago Today
140 calories 350 calories
3-inch diameter 6-inch diameter
Calorie Difference: 210 calories

33. 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

34. Calories In = Calories Out
If you rake the leaves for 50 minutes you will
burn the extra 210 calories.*
*Based on 130-pound person

35. CHEESEBURGER
20 Years Ago Today
333 calories How many calories are
in today’s cheeseburger?

36. CHEESEBURGER
20 Years Ago Today
333 calories 590 calories
Calorie Difference: 257 calories

37. 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

38. 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

39. SPAGHETTI AND MEATBALLS
20 Years Ago Today
500 calories How many calories do
1 cup spaghetti with sauce you think are in today's
and 3 small meatballs portion of spaghetti and
meatballs?

40. SPAGHETTI AND MEATBALLS
20 Years Ago Today
500 calories 1,025 calories
1 cup spaghetti with sauce 2 cups of pasta with sauce
and 3 small meatballs and 3 large meatballs
Calorie Difference: 525 calories

41. 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

42. Calories In = Calories Out
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.*
*Based on 130-pound person

43. FRENCH FRIES
20 Years Ago Today
210 Calories How many calories are in
2.4 ounces today’s portion of fries?

44. FRENCH FRIES
20 Years Ago Today
210 Calories 610 Calories
2.4 ounces 6.9 ounces
Calorie Difference: 400 Calories

45. 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

46. 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

47. SODA
20 Years Ago Today
85 Calories How many calories are
6.5 ounces in today’s portion?

48. SODA
20 Years Ago Today
85 Calories 250 Calories
6.5 ounces 20 ounces
Calorie Difference: 165 Calories

49. 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

50. Calories In = Calories Out
If you work in the garden for 35 minutes,
you will burn approximately 165 calories.*
*Based on 160-pound person

51. TURKEY SANDWICH
20 Years Ago Today
320 calories How many calories are in
today’s turkey sandwich?

52. TURKEY SANDWICH
20 Years Ago Today
320 calories 820 calories
Calorie Difference: 500 calories

53. 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

54. 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

55. End of Portion
Distortion Demo
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