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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. © Cengage Learning 2015 Body Fat Percentage © Cengage Learning 2015 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 © Cengage Learning 2015 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. © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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. © Cengage Learning 2015 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. © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 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 © Cengage Learning 2015 Estimated Energy Requirement (EER) © Cengage Learning 2015 Estimating Your Calorie Intake To maintain weight while exercising: EER + cal burned during exercise = daily calorie requirement © Cengage Learning 2015 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