Chapter 5:Weight Management

1. Obesity = # ___ cause of preventable deaths. Fad Diets: Yo-Yo Weight Loss: Realistic goal = ___ pounds per week 1 pound of fat = ____ calories Lowest cals per day = ____males _____females Exercise ___ minutes per day Set Point Theory 4. Weight Gain: Chapter 5:Weight Management

2. WE ARE FAT! More than 66% of U.S. adults are over overweight and 32% are obese Obesity = 2nd leading cause of preventable deaths in U.S.

3. Obesity trends in the United States 1985-2009 based on BMI ≥ 30 or 30 pounds overweight

4. WE SPEND BIG MONEY About 44% of all women and 29% of all men are on a diet at any given moment People spend about $40 billion yearly attempting to lose weight over $10 billion to weight reduction centers $30 billion to diet food sales About $100 billion spent yearly to treat obesity-related diseases

5. Health Consequences of Excessive Body Weight

6. OVERWEIGHT & HEALTH RISKS The AHA has identified obesity as one of the six major risk factors for coronary heart disease Overweight and obesity are linked to 14% of all cancer deaths in men and 20% in women

7. Obesity is a health hazard of epidemic proportions in industrialized nations People 30 or more pounds overweight during age 30-49 lose about 7 years of life People 10-30 pounds overweight lose about 3 years of life Severe obesity (BMI > 45) at a young age may cut lifespan by 20 years A weight loss reduction of 5%-10% can reduce the risk of heart disease, hypertension, high cholesterol, and diabetes

8. Yo-Yo: Body composition changes as a result of frequent dieting without exercise

9. T The Weight Loss Dilemma Only about 10% of people who begin a traditional weight loss program without exercise lose the desired weight Only 5 in 100 keep the weight off because the body is highly resistant to permanent weight changes through calorie restrictions alone Traditional diets fail because few of them incorporate permanent behavioral changes in food selection and overall increase in physical activity and exercise

10. Diet Crazes Fad diets continue to appeal to people of all shapes and sizes These diets may work for a while but their success is usually short lived Very low calorie diets generate a metabolic imbalance by creating a nutritional deficiency Much of the weight lost is in the form of water and protein, not fat

11. Low-Carb Diets Low-carbohydrate/high-protein (LCHP) diets have been very popular The intake of carbohydrate-rich foods--bread, potatoes, rice, pasta, cereals, crackers, juices, sodas, sweets (candy, cookies, cake), fruits and vegetables--is limited Dieters can eat all they want of protein-rich foods including steak, ham, chicken, fish, bacon eggs, nuts, cheese, tofu, high-fat salad dressings, butter, and small amounts of a few fruits and vegetables These diets are high in fat Examples are the Atkins Diet, the Zone, Protein Power, the Carb Addict’s Diet, the South Beach Diet, Sugar Busters

12. Low-carbohydrate/high-protein diets create nutritional deficiencies Without fruits, vegetables, whole grains, high-protein diets lack many vitamins, minerals, antioxidants, phytonutrients, and fiber that protect against various ailments and diseases Long-term adherence to a LCHP diet may increase one’s risk for heart disease, cancer, and osteoporosis

13. Low-Carb Diets Many of these diets succeed because they restrict a large number of foods--people eat less food, causing weight loss If people achieve the lower weight without permanent dietary changes, they regain the weight quickly once they return to their previous eating habits If people do not change their food selection and activity level permanently, they gain back the weight once they stop dieting and exercising

14. Eating Disorders Anorexia nervosa &bulimia

15. Achieving and maintaining a high physical fitness percent body fat standard requires a lifetime commitment to regular physical activity and proper nutrition

16. The establishment of healthy eating patterns starts at a young age

17. Setpoint Theory Weight control theory that the body has an established weight and strongly attempts to maintain that weight The body has a weight regulating mechanism (WRM) with a setpoint that controls both appetite and body fat The setpoint “knows” at all times the exact amount of adipose tissue stored in fat cells

18. Recommendation Weight loss should be gradual and not abrupt. Realistic goal = 1-2 pounds per week. 1 pound of fat = 3,500 calories. Under no circumstances should a person go on a diet that calls for a level of 1,200 calories or less for women or 1,500 calories or less for men

19. Outcome of the three forms of diet on fat loss

20. Exercise: The Key to Weight Management For weight loss: 60-90 minutes on most days of the week At age 25, the typical American gains 1-2 pounds of weight per year A person that jogs 3 miles per exercise session 3 times a week burns 900 calories a week; 3,600 calories per month; 46,800 calories per year This minimal amount of exercise = about 13.5 pounds of fat in one year

21. Low-Intensity vs. High-Intensity Exercise for Weight Loss Overall, twice as many calories can be burned during high-intensity activity, and more fat If you exercise at a low intensity, you would have to do so twice as long to burn the same number of calories Metabolic rate remains at a slightly higher level longer after high-intensity exercise, so you continue to burn calories after exercise

22. Weight Loss Myths Cellulite - Fat deposits that “bulge out”; these deposits are nothing but enlarged fat cells from excessive accumulation of body fat Spot reducing - Fallacious theory proposing that exercising a specific body part will result in significant fat reduction in that area Fat is lost throughout the entire body, not just the exercised area The greatest proportion of fat may come from the biggest fat deposits

23. Making Wise Food Choices

24. Start With Breakfast Breakfast is a critical meal while you are on a weight loss program People who skip breakfast are hungrier later in the day and end up consuming more total daily calories than those who eat breakfast Regular breakfast eaters have less of a weight problem, lose weight more effectively, and have less difficulty maintaining weight loss

25. Weight Gain • Increase calories per day (500+) • Increase protein & complex carbs • 4-6 meals per day and snacks • Strength train with heavier weight • Cardio minimum 20-30 minutes

26. Obesity = # ___ cause of preventable deaths. Fad Diets: Yo-Yo Weight Loss: Realistic goal = ___ pounds per week 1 pound of fat = ____ calories Lowest cals per day = ____males _____females Exercise ___ minutes per day Set Point Theory 4. Weight Gain: Chapter 5:Weight Management

27. Lab 5E: Pages 187-188