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11th Edition
Werner W. K. Hoeger
Sharon A. Hoeger
Fitness &
Wellness
6
Weight Management
© Cengage
Learning 2015
© Cengage
Learning
2015
In This Chapter
Myths and fallacies
Recognize
Role of lifetime exercise
Learn
Write plans for weight
management
Behavior modification techniques
Effects of diet and exercise
Understand Physiology of weight control
© Cengage Learning 2015
Weight Management
• Overweight and Obese
• Obesity - is associated with poor health status
and risk of disease. This is a chronic disease
characterized by an excessively high amount of
body fat, may decrease life by 7 years, BMI of
30 or above.
• Overweight – 10 to 20 pounds overweight, may
decrease life by 3 years, BMI above 25
• BMI = weight in pounds X 705 / height in inches
squared
© Cengage Learning 2015
Tolerable Weight
Consider a tolerable weight rather than
pursuing a “perfect body”
Be realistic when you set your target weight.
Don’t look to the media for body image.
Look at your % body fat.
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Body Fat Percentage
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Fad Dieting
Beware of fad diets
• Most are low in calories
• Weight loss is lean tissue
• Changes are not sustainable when
diet is stopped
• Are not nutritionally balanced
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How to recognize Fad Diets
• Rely on a single food.
• “painless weight loss”, “scientific breakthrough”
• Promise miraculous results.
• Restrict food selection.
• Use liquid formulas instead of food.
• Do not involve physical activity.
• Fail to provide information for weight
maintenance when diet is complete.
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Energy-Balancing Equation
The human body is complex with regard to
weight loss and weight gain
Energy-balancing equation:
• If caloric output is more than intake, you lose
weight
• If caloric intake is too low, the body slows the
metabolic rate
Slow metabolic rates use less energy and therefore
burn fewer calories
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Terms
Basal Also called ‘BMR’
Metabolic Lowest level of caloric intake
Rate
necessary to sustain life
Body fat and weight unique to
individual and regulated by
Setpoint genetics and environment
Acceptable fat level for each
person, fat storage is vital
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Recommendation
Avoid dieting without exercise in order to
maintain normal basal metabolic rate and
lean body mass
When diet is combined with exercise close to
100% of the weight loss is in the form of fat,
and lean tissue may increase.
If you lose lean body mass it weakens the
organs and muscles and slows metabolism.
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Recommendations
These foods contribute to fat gain:
High fat, refined carbohydrates
Practical and sensible way to lose weight is to
include these components:
Complex carbohydrates and fiber
Decreasing refined sugars and fats.
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Sleep and Weight Management
Two hormones influence weight:
• Ghrelin – stimulates appetite
• Leptin – tells brain when full
Sleep deprivation elevates ghrelin and
decreases leptin
• BMI is higher in those with fewer
than six hours of sleep
Adequate sleep should be a part of a
weight management program
© Cengage Learning 2015
Exercise and Weight Management
Exercise is a more effective method
than diet alone to tilt the energybalancing equation
• Enhances the rate of weight loss
• Is vital in maintaining weight loss
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Exercise and Weight Management (cont’d.)
Health
Benefits
Weight
Loss
Maintenance of
Weight Loss
30 min daily
60 min daily
60-90 min/day
Moderate
intensity
More exercise or
greater intensity
creates more
benefit
Moderate
intensity
Moderate
intensity
Greater weight loss with
vigorous activity
Add strength training to increase benefits
© Cengage Learning 2015
Exercise and Weight Management (cont’d.)
Strength training may raise BMR
• Debate exists, but each pound of muscle
may increase of BMR by 6 to 35
calories/day
• Metabolic rate increases after strength
training last for 2 hours
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The Role of Exercise Intensity and Duration in
Weight Management
Benefits are gained from exercise at any
intensity level, but greater benefits are realized
as intensity increases
 Light-intensity exercise must be performed for
longer period of time than other types
 Vigorous-intensity exercise increases
metabolic rate after exercise
 Light-intensity exercise may increase appetite
 High-intensity interval training may use more
body fat than light- to moderate-intensity
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The Role of Exercise Intensity and Duration in
Weight Management (cont’d.)
• Receive clearance from your doctor
before beginning vigorous exercise
• Take 8-12 weeks to condition yourself
for vigorous exercise
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Designing Your Own Weight Loss Program
Successful monitoring of calories is
enhanced through:
• Spreading food consumption out over
the whole day
• Having a larger meal at lunch time
• Avoiding consuming the majority of
calories during one meal
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Estimated Energy Requirement (EER)
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Estimating Your Calorie Intake
To maintain weight while exercising:
EER + cal burned during exercise = daily
calorie requirement
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Monitoring Your Diet Through Daily Food Logs
Use the following estimates of calories per
serving for each food group:
Grains
80 calories
Fruits
60 calories
Vegetables
25 calories
Dairy (low-fat)
120 calories
Protein
Use low-fat products
© Cengage Learning 2015
Behavior Modification and Adherence to a
Lifetime Weight Management Program
Behavior modification techniques
increase success, so:
• Make a commitment to change
• Set goals and monitor your progress
• Surround yourself with people who
have the same goals
• Choose weight loss strategies that
appeal to you
© Cengage Learning 2015
Assess Yourself
• Are you satisfied with your current body
composition and quality of life? If not, are you
willing to do something about it?
• Are you familiar with the following concepts?
– Myths and fallacies regarding weight
management
– Physiology of weight control
– Effects of fad dieting on exercise and metabolism
– Role of exercise on weight management
– Behavior modification techniques for weight
management
© Cengage Learning 2015