Weight Management

1. CSEP-Certified Personal Trainer(CSEP-CPT) Weight Management CSEP - CPT Weight Management

2. Weight ManagementKey Concepts: 4.6-4.7, Appendix D CSEP - CPT Weight Management

3. Obesity Trends* Among Canadian AdultsCCHS, 2003 No Data <10% 10%-14% 15-19% 20% (*BMI 30, or ~ 30 lbs overweight for 5’4” woman) Source: P.T. Katzmarzyk, Unpublished Results. Data from: Statistics Canada. Health Indicators, June, 2004. CSEP - CPT Weight Management

4. Energy Balance • Describe a person who is in a positive energy balance. • Describe a person who is in a negative energy balance. food exercise energy in EQUALS energy out CSEP - CPT Weight Management

5. Healthy Weight Loss • Weight loss of no more than 0.5-1.0 kg (1-2 lb) per week. • Recommended 1 lb per week. • 1 lb (0.5 kg) of fat = 3500 kcal • Therefore, to lose body weight… •  energy intake by 250 kcal/day •  physical activity by 250 kcal/day • Negative energy balance by 500 kcal/day • RESULT: 1 lb (0.5 kg) of fat loss/week CSEP - CPT Weight Management

6. Remember…Energy Expenditure Equations • energy (kcal) burned with exercise depends on oxygen consumption (or MET level), body mass & duration: kcal = METs x 3.5 x body mass (kg) * t (min) 200 or… kcal = VO2 (mL.kg-1.min-1) x body mass (kg) * t (min) 200 CSEP - CPT Weight Management

7. Energy Expenditure Tables • “Compendium of Physical Activities” • The latest (updated) version of this compendium by Ainsworth et al. 2000 contains absolute energy expenditures associated with 605 different types of physical activity (including activities of daily living). • Ainsworth, B. E., W. L. Haskell, et al. (2000). "Compendium of physical activities: an update of activity codes and MET intensities." Med Sci Sports Exerc32(9 Suppl): S498-504. • A revised/brief version of various activities and associated energy expenditures can be found in Warburton et al. CMAJ 174(7):961-974, 2006. CSEP - CPT Weight Management

8. Example Prescription Using Energy Expenditure • Client Background • 68 yr old female (70 kg) with no previous exercise pattern. No physical limitations to exercise. • Goal • Start an exercise program and try to maintain it. • Preferred Activities • Low intensity exercise, 7 days per week. Walking and gardening. • Target • expend 1000 Kcal per week • Prescription (per day) • Walking (2 mph) 30 min = 88 kcal (daily) • Weeding the garden for 30 min = 158 kcal (twice weekly) • Watering the garden for 20 min = 44 kcal (twice weekly) • TOTAL 1020 kcal CSEP - CPT Weight Management

9. Effects of Severe Energy Restriction • Body thinks it is starving • BMR may  by 45% • Body gets efficient at storing fat • Become lethargic usually =  in activity CSEP - CPT Weight Management

10. DO EXERCISE regularly follow CANADA FOOD GUIDE set REALISTIC weight loss goals REDUCE total fat intake consume MORE fruits and veggies INCREASE water consumption DON’T think there is a magic pill go on a severe low-calorie diet replace real food with a meal in a can Weight Loss Strategies CSEP - CPT Weight Management

11. Advantages of Exercise in Weight Loss • Maximizes fat loss & minimizes muscle loss •  BMR •  metabolic rate during and AFTER activity •  bone density •  HDL (good) cholesterol,  LDL (bad) CSEP - CPT Weight Management

12. Read Appendix D! • CSEP-CPT Study Guide Appendix D. CSEP - CPT Weight Management