Download Weight Management PowerPoint

Managing Your Weight
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Americans eat 10% less today than they did in
1970, but the average American now weighs a
few pounds more. Why do you think?
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The reason is most likely the nation as a whole
has become less physically active.
Overweight
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Estimated 1/3 of the population over 20 years old is
overweight
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21% of youth ages 12-19 are overweight
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Extra fat is usually caused by
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Eating too much
Eating the wrong kind of foods
Exercising too little
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Quick fix solutions to weight control problems don’t work
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There is no quick way to control weight and make the change
last.
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When a diet ends what usually happens?
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You gain the weight back
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You should change your lifestyle of eating and exercising
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1 pound of fat = 3,500 calories
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Fat tissue
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Result of excess calories that were taken in and not burned during
activity, therefore it is stored in the body.
Overweight
Means weighing more
than most people your
age, sex and height usually determined by
a height/weight chart.
May be misleading if
someone is very
muscular.
Overfat
Having more fat than you should as
determined by your skinfold
measurements.
Females = 25-30% fat is overfat
Males = 20-25% fat is overfat
Obese
Being very overfat as determined by your
skinfold measurements.
Females = greater than 30% fat
Males = greater than 25% fat
Ideal Body Weight
The best weight for a person with body
fat percentage maintained within an
acceptable range.
Females = 22% ideal body fat
Males = 15% ideal body fat
Health-related Problems of Excess
Fat
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Extra work for your heart
High blood pressure
Increased level of cholesterol and fats in
the blood
Bone and joint disorders
Diabetes
Lower back difficulties
Respiratory ailments
Greater chance of accidents
Causes of Overweight and Overfat
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Heredity and environment
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Childhood obesity
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Family eating and exercise habits
Family attitudes toward weight, eating, and exercise
Eating patterns established at early ages
Fat cells increase rapidly when young
Obese children have 3 times number of fat cells as
normal weight children
Inactivity
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Main cause for obesity
Most obese people do not eat more than non-obese
people
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High fat diet
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Medical problems
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Fat provides more than twice the calories than proteins and
carbs do
high fat diet tends to store more excess calories as body fat
than a low-fat diet
Less than 5% of all cases of obesity are linked to a metabolic
disorder or hormonal imbalances
Creeping Obesity
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Gradual weight gain while aging
Older=less active
Reduced activity + decline in basal metabolic rate
= eating habits must be changed to avoid weight gain
Key to managing weight
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Metabolic rate
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Rate at which your body uses energy, number of calories you burn in a
given period of time either at rest or when active.
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Balance caloric intake and expenditure
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Must burn up the calories you take in
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If you take in more calories than you burn that day; they are stored as fat
 You gain weight
If you take in less calories than you burn that day; body uses stored fat as
energy
 You Lose weight
A lifetime of dieting is not realistic
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Instead, you must permanently change your lifestyle to include more
exercise and eat healthier.
Exercise & Weight Control
Exercise...
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burns calories
maintains muscle tone
improves ability to burn fat
uses stored fat as fuel if it is
vigorous
increases lean muscle tissue
Aerobic exercises which involve
total body activity are the best
burners.
Combination of Aerobic and
strength training
Set point
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Weight you normally maintain give or take a few
pounds when you are not consciously attempting to
control it.
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Your body will return to this weight after dieting or
overeating
Unless you change your set point, the battle against being
overweight is continuous
Exercise is the most effective way to lower your set
point.
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We are designed to be active and lean
Inactivity usually raises the set point above what it should
be
Dieting alone will not decrease the set point
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Weight lost only through diet will usually return
“Diet Plans” & Weight Control
For long-term weight control, the diet should:
• produce a negative caloric balance
• contain all the required nutrients from a
variety of sources
• provide a calorie intake of at least 1200
calories per day
• have an eating plan you can live with every
day
Fad Diets
One that promotes an approach to eating that depends on one
food, a special combination of foods, or the elimination of or
our dependence on one major food group.
These diets ultimately fail because they do not bring about a
change in basic eating habits.
Most quick weight loss diets lack necessary nutritional balance
Diet Aids (Pills, candy, gum, etc.)
These aids are designed to curb the appetite,
numb the taste buds or provide a feeling of
fullness.
They may not be completely safe for everyone.
These aids do not contribute to permanent
weight loss.
Myths about Weight Control
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Spot reducing
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An attempt to lose fat in a particular area of the body by
exercising the muscles in that area
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it cannot be done, the body calls upon fat storage deposits through
entire body for fuel
Cellulite –
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Usually described as lumps/ripples of fat deposits
Caused by the way fat gets trapped between connective
tissues that lay between your skin and other muscles
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When tissues are weak, the fat pushes against them causing a
dimpled look
It is just fat and must be lost just like all other fat in the body
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The special cures for cellulite are not effective
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Fasting/Self-starvation
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Tends to confuse the body and it starts burning up the
wrong tissue
Body decreases the rate at which calories are burned and
actually stores fat more efficiently.
No evidence that fasting can cleanse your body of toxins.
Special equipment
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recognize the limitations and dangers of using these
techniques
Electric stimulators, inflated belts, body wraps, etc…
Rubberized/plastic suits lose only water weight, and is gained right
back
Special Dangers of Dieting
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Anorexia Nervosa - a condition of self-imposed starvation
in order to maintain an extremely low body weight
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Often obsessed with being thin, intense fear of becoming obese,
exercise excessively.
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Typically cannot overcome disorder without treatment
Bulimia
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a pattern of binge eating and purging
(eliminating) the food by vomiting and laxatives
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Sometimes hard to identify because body weight can stay
near normal
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They may binge eat 1,000 to 2,000 calories in a 1 or 2 hour
period; followed by purging or fasting
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Often needs professional help
Gaining Weight Safely
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Use muscle building exercises to stimulate muscular
development
Substitute fruit juices and skim milk for coffee and tea.
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Drink a commercial nutritional supplement
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Eat healthy snacks between meals
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Eat 3 meals or more per day
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Drink extra fluids
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Avoid eating more high-fat foods
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