Download Nutrition Notes

Chapter 12
Weight Management and
Exercise
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Learning Objectives
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2.
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5.
Define obesity and overweight
List one advantage and one disadvantage of
each of the three methods of measuring
obesity
List the health implications of obesity
Explain possible causes of obesity
List the six components of a comprehensive
treatment program for obesity
Learning Objectives (cont’d)
6.
7.
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Describe basic concepts of nutrition education
to consider in planning weight-reducing eating
plans
List five benefits of exercise
Explain how behavior and attitude modification
can be used to help a person lose weight
Explain when drugs and surgery may be used
to treat obesity
Give an advantage and a disadvantage of
using drugs to lose weight
Learning Objectives (cont’d)
11.
12.
13.
Identify strategies that appear to support
weight maintenance
Evaluate diet books
Identify nutrient needs for athletes and
plan menus for athletes
Pressing Health Challenges:
Overweight & Obesity

As of 2004, 66% of
American adults are
overweight or obese
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The prevalence of
childhood overweight
and obesity has
increased
tremendously
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How Much Should I Weigh?
1.
Body Mass Index
BMI

Overweight
BMI of 25–29.9
 Obese
BMI of 30 or higher
2.
3.
% body fat
Waist circumference
Men are at increased
risk for disease if they
have a waist circumference greater than 40
inches, women over 35
inches
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Health Implications of Obesity
Increased risk for:
 Type 2 diabetes
 High blood
cholesterol levels
 Hypertension
 Cardiovascular
disease
 Stroke
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Sleep apnea and
respiratory problems
Certain types of
cancer
Gallbladder disease
Osteoarthritis
Complications in
pregnancy and
childbirth
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Theories of Obesity
Obesity is caused by an interaction of factors:
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Genetic (inherited)
Environmental (social and cultural)
Metabolic (physical and chemical)
Behavioral (psychological and emotional)
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Treatment of Obesity

Benefits:
 Lower
blood pressure
 Reduce high levels of blood glucose
 Reduce blood cholesterol and triglycerides
 Reduce sleep apnea
 Decrease risk of osteoarthritis
 Less depression – higher self-esteem
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Treatment of Obesity:
Components
Eating plan and nutrition education
 Exercise
 Behavior and attitude modification
 Social support
 Maintenance support
 Drug therapy
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Eating Plan & Nutrition Education
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Kcalories should not be overly restricted
Fat should be 30% or less, protein 15% or less,
and carbohydrate 55% or more
No foods should be forbidden
Eat 3 meals and 1 to 2 snacks
Portion control is vital
Variety, balance, and moderation
are key
Weekly weigh-ins are plenty
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Exercise

Advantages:
 Burns
kcalories
 Helps control appetite
 Builds and tones muscles which raises your basal
metabolic rate
 levels of total cholesterol, HDL
 Increased stamina and ability to deal with stress
 Improved self-image
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Behavior and Attitude Modification
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Self-monitoring
Stimulus or cue
control
Eating behaviors
Reinforcement or selfreward
Self-control
Attitude modification
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Drugs
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Drugs approved by the
FDA for long-term use
may be used for obese
people and people with a
BMI of 27 or more who
also have diseases such
as diabetes
All the prescription
weight-loss drugs (except
Xenical) work by
suppressing the appetite.
Xenical is a lipase
inhibitor
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Surgery
 An option for people with BMI of 40 or more, or
35 – 39.9 with other risk factors.

Two types of operations:
 those that restrict stomach volume (such as
adjustable gastric banding)
 those that limit food intake and alter digestion
(gastric bypass)
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The Problem of Underweight
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Underweight = BMI below 18.5
Tips on gaining weight:
 Eat small meals frequently
 Drink beverages that have kcalories
such as milk and
fruit juices
 Use fats low in saturated fat – such as soft margarine
 Add cheese to sandwiches, salads, etc.
 Eat regular yogurt, peanut butter, cheese with
crackers, milkshakes, and whole grain cookies and
muffins in between meals
Nutrition for the Athlete
Energy: 3000–6000 kcal
The exact amount depends on the type of
activity and its duration, frequency, and
intensity
 Primary fuel sources
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 Carbohydrate
(glucose is main source for
intense exercise)
 Fat (main source for low/moderate exercise)
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Water
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Most crucial nutrient
1 liter of water needed for
every 1000 kcal
consumed.
Need 16 fl oz of fluid
about 2-3 hours before
workout, 1 to 2 cups 15
minutes before workout,
and about 4-8 fl oz every
15 minutes during
workout
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Carbohydrate or Glycogen Loading
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3 or more days of:
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exercise and
carbohydrate
consumption
Purpose: Increase glycogen stores by 50
to 80%
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Menu Planning Guidelines for
Athletes
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Offer a variety of foods from the MyPyramid
Good sources of complex carbohydrates include
pasta, rice, breads, cereals, legumes, fruits, and
vegetables
Don’t offer too much protein and fat
Offer a variety of fluids
Make sure iodized salt is on the table
Be sure to include sources of iron, calcium, and
zinc at each meal
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Precompetition Meal
Gets the athlete fueled up both physically
and psychologically
 Substantial meals are served 3 to 4 hours
before competition – smaller meals can be
served 2 to 3 hours before competition
 Meal: mostly carbohydrates, low in fat,
moderate in protein, 2 to 3 cups of fluid,
comfort foods
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Food Facts: Sports Drinks
During exercise lasting 60 minutes or
more, sports drinks can help replace water
and electrolytes and provide some
carbohydrates for energy
 Homemade sports drinks: diluted juice
with a pinch of salt, tea with honey, diluted
lemonade
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Fad Diets: Sugar Busters

Premise: Sugar and certain carbohydrates
are toxic to the body. Decreasing sugar
intake can help people lose weight and
decrease body fat, no matter what other
foods are eaten.
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Fad Diets: Sugar Busters
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Recommendations:
 Eliminate
refined and processed carbohydrates
 Also eliminate potatoes, corn, white rice, carrots, and
soft drinks
 Eat whole grains, high-fiber fruits and vegetables, and
lean meats (few restrictions)
 Don’t wash food down with beverages
 Average intake of kcal is 1200 with 32% protein
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Fad Diets: Sugar Busters
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Concerns:
 There
is no scientific basis for this diet’s
theory
 There is no evidence that consuming fluids
during a meal negatively affects digestion
 Diet is low in some vitamins and minerals
(calcium, vitamin A)
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Dr. Atkins’ New Diet Revolution
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Premise: Excess carbohydrate intake prevents
the body from burning fat efficiently. Eating too
many carbs causes overproduction of insulin,
leading to obesity and other health concerns.
Drastically decreasing dietary carbs forces the
body to burn reserves of stored fat for energy,
causing a buildup of ketones that lead to
decreased hunger.
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Dr. Atkins’ New Diet Revolution
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Recommendations:
 Limit
carbohydrates to 20 grams/day for the
start, 0-60 grams/day in the weight loss
phase, and 25-90 grams/day in the
maintenance diet
 Unlimited quantities of protein foods and fat
are allowed
 Avoid or limit carbs: breads, pasta, most fruits
and veggies, milk, and yogurt
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Dr. Atkins’ New Diet Revolution
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Concerns:
 No
published studies support the diet claims
 Offers extremely limited food choices
 Diet is not balanced, and is very high in protein, fat,
saturated fat, and cholesterol
 Promotes ketosis to lose weight
 Dehydration is possible
 Diet is low in calcium, magnesium, potassium, vitamin
C, and folate
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Enter the Zone by Barry Sears
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Premise: The zone is a metabolic state in which
the mind is relaxed and focused and the body is
strong and works at peak efficiency. Because
food has a strong, drug-like effect on your
hormonal systems that regulate your body,
eating the right combination of foods leads to a
metabolic state in which the body works at peak
and experiences weight loss and increased
energy.
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Enter the Zone by Barry Sears
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Recommendations:
 Food
should be treated like a medical prescription or
drug
 Rigid quantities of food are apportioned in blocks and
at prescribed times
 40% carb, 30% protein, 30% fat
 1300 kcal/day average
 Lots of egg whites, olives, peanut butter, nuts,
monounsaturated fats, and allowable fruits and
vegetables
 Avoid or limit carbohydrates
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Enter the Zone by Barry Sears

Concerns:
 Oversimplifies
how the body works
 The metabolic pathways in the book are not
found in standard biochemistry books
 Relies upon unproven claims based on case
histories, testimonials, and uncontrolled
studies not published in peer-review journals
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