Exercise, Diet and Weight Control PowerPoint ® Lecture Slide Presentation Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. 8

Exercise, Diet and Weight Control

PowerPoint® Lecture Slide Presentation

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

8


Learning Objectives

• Define obesity and discuss its potential causes

• Explain the relationship between obesity and the risk of disease

• Discuss the energy balance theory of weight control

• Explain the roles of resting and exercise metabolic rate in determining daily energy expenditure

• Explain the concept of optimal body weight


Learning Objectives, continued

• Outline a simple method to estimate your daily caloric expenditure

• List and define the four basic components of a weight loss program

• Discuss several weight loss myths

• Define the eating disorders anorexia nervosa and bulimia

• Discuss strategies to gain body weight


What is Optimal Body Weight?

• The range of optimal body fat for men is 10-20% for men,

and 15-25% for women• Optimal body weight can be calculated using percent of body fat

and body weight

To compute fat-free weight: (amount of total weight of bones, muscles and organs)• % total body weight % fat weight = % fat-free weight

To calculate optimal body weight: (based on healthy body fat

percentages)• Fat-free weight ÷ (1 – optimal % fat) = optimum weight


What Factors Affect Weight Management?

Genetics and Hormones• Cannot be commonly controlled• Physiological causes of obesity related to release of the

hormones leptin and ghrelin• New research on genetics and hormones suggest a possible

cure for obesityEnvironmental Factors

• Remain the primary focus of health care professional• Eating habits, diet and exercise• Can all be controlled

Energy Balance• “calories in” vs. “calories out”• Resting Metabolic Rate (RMR): amount of energy expended

while sedentary• Exercise Metabolic Rate (EMR): amount of energy expended

during exercise


Energy Balance

Figure 8.2


Daily Caloric Expenditure

Table 8.1


Designing a Weight Loss Program

Set a Realistic Goal • Lose 1-2 pounds per week• Aim for optimal body fat range• Use short-term and long-term goals

Assess and Modify Your Diet• Keep a food diary• Follow sensible dietary guidelines (no extreme or fad diets)• Aim for lifelong change


Designing a Weight Loss Program

Plan Your Physical Activities

• Cardiorespiratory exercise assists fat-burning• Resistance/strength training reduces muscle loss due to dieting

and increases matabolic resting rate• Both high- and low-intensity exercise promote weight loss

Focus on Behavior Modification

• Make a personal commitment to losing weight• Develop healthy low-calorie eating habits• Avoid social settings where you might overeat• Exercise every day• Reward yourself with non-food rewards• Think positively


Exercise and Diet Programs to Gain Weight

• Increase muscle mass rather than fat mass• Rigorous weight training is key to healthy weight gain• Combine exercise with proper nutrition• Create a positive energy balance (take in more

calories than you expend)

Weight Training energy and caloric expenditures:• ~2500 calories synthesize 1 lb of muscle• 0.25 lbs muscle can be gained per week• Increase daily calories by ~90 calories


Lifetime Weight Management

Weight loss and management are not short-term events

• Cultivate a positive attitude• Get regular exercise• Avoid fad diets• Make a commitment to maintain your desired body

composition• Be prepared for occasional setbacks• Get support from family and friends


Popular Diet Plans

Table 8.2


Calories Expended During Exercise

Table 8.3


Extreme Measures for Weight Loss

Some extremely obese people may need more than behavioral changes to lose weight, including:

Surgery - two main types: • Restrictive procedures (gastric band)• Malabsorptive procedures (bypass intestine)• Surgery is considered a last resort for serious cases

Prescription Medications• Orlistat/Xenical• Meridia• Long-term safety and effectiveness have not been

established


Weight Loss Myths and Facts

Table 8.4


ABC News: Managing Your Weight

Discussion Questions• Why do you think obesity is more prevalent among

poor Americans?• How does lack of transportation for inner city residents

affect obesity rates?• How does the cost of fresh fruits and vegetables

compare to the price of foods high in calories, carbohydrates and fat?

PlayVideoPlayVideo | Managing Your Weight


What is Disordered Eating?

The social pressure to be thin can lead to unhealthy anddangerous eating behavior for some people

Anorexia Nervosa• Severely limiting calorie intake to the point of starvation• Occurs in men and women; highest rates among adolescent girls• Methods include starvation, excessive exercise and laxatives

Bulimia Nervosa• Cycles of binging and purging• Frequent vomiting often leads to esophagus, tooth and stomach

damage• Sufferers may have a normal weight and look “normal”

Binge Eating Disorder• Binging without purging• Compulsive eating• Sufferers often gain weight


Summary

• Weight management includes genetic, dietary, and lifestyle factors

• Energy balance is achieved when the calories you take in equal the calories you expend

• Total daily energy expenditure = resting metabolic rate + exercise metabolic rate

• A safe rate of weight loss is 1-2 lbs per week• The four basic components of weight management

are setting realistic goals, assessing and modifying dietary habits, planning physical activity, and modifying behaviors


Summary, continued

• Weight loss goals should include both short- and long-term goals

• When trying to gain weight, you should gain muscle mass rather than fat

• Strength training and positive energy balance are needed to gain muscle mass

• Serious eating disorders that require professional treatment include anorexia nervosa, bulimia nervosa, and binge eating disorder

Documents

Exercise, Diet and Weight Control PowerPoint ® Lecture Slide Presentation Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. 8