Weight Management: Finding a Healthy Balance

1. Weight Management:Finding a Healthy Balance Chapter 11 Sport Books Publisher

2. Objectives • To discuss the differences between overweight and obesity and implications for health • To present the concept of caloric balance in weight control • To examine the role of exercise and lifestyle modification in maintaining a healthy weight • To gain familiarity with the consequences of dieting and eating disorders • To set and evaluate personal goals for maintaining a healthy weight Sport Books Publisher

3. Introduction • More than 50 percent of American adults are considered overweight or obese • More than 30 percent of American children are considered overweight or obese Sport Books Publisher

4. Introduction • Physical activity has been engineered out of day-to-day life • The food environment has become more “toxic” by the day • Eating disorders have emerged due to social pressures to be thin Sport Books Publisher

5. Energy-Balance Equation Sport Books Publisher

6. Energy-Balance Equation • Body weight is influenced by: • Energy expended through physical activity • Energy gained through dietary intake • Energy is measured in kilocalories (kcal) • This is expressed by the ‘energy-balance equation’ Sport Books Publisher

7. Weight Stability 2000 kcal 2000 kcal • The left side represents energy consumed • The right side represents energy expended through physical activity or exercise • This situation depicts a balanced energy equation – a stable weight is achieved Energy consumed = Energy expended Sport Books Publisher

8. Weight Gain 1840 kcal 2300 kcal • Energy consumed beyond the body’s needs are stored as fat • Weight gain occurs when energy consumed exceeds energy expended through physical activity Energy consumed > Energy expended Sport Books Publisher

9. Weight Loss 2000 kcal 2400 kcal • Energy expended through physical activity must exceed energy consumed for weight loss to occur Energy consumed < Energy expended Sport Books Publisher

10. Energy-Balance Equation • Some people want to put on a few pounds to look better, or to “bulk up” for athletic events • Healthy weight gain is best achieved through a regimen of increasing (healthy) food intake while participating in a strength training program to develop lean muscle tissue Sport Books Publisher

11. Energy Needs of the Body • A large amount of energy must be consumed by the body in order to carry out vital functions such as: • Blood circulation • Respiration • Brain activity Sport Books Publisher

12. Basal Metabolic Rate (BMR) The minimum amount of energy the body requires to carry on all vital functions Sport Books Publisher

13. Basal Metabolic Rate • BMR varies throughout the life cycle • BMR is generally higher at birth and increases until age 2, after which it declines as life progresses • Other factors affecting BMR: • Body composition • Physical fitness • Sex • Sleep • Pregnancy • Body temperature • Age Sport Books Publisher

14. Exercise and Weight Management • The amount of energy expended through physical activity depends on: • Volume of exercise (time, number of workouts) • Intensity of exercise • Type of exercise Sport Books Publisher

15. Exercise and Weight Management • In order to efficiently lose weight, exercise should be combined with controlled eating patterns that involve kilocalorie reduction Sport Books Publisher

16. Benefits of Exercise • Strengthens the heart • Improves endurance • Provides a means of managing stress • Helps prevent osteoporosis • Burns kilocalories • Increases metabolic rate Sport Books Publisher

17. Benefits of Exercise • Weight management is easier when an exercise regimen is included • Greater lean muscle mass, decreased fat mass, and a higher level of fitness are associated with higher levels of metabolism • A higher metabolic rate allows you to eat more without gaining weight Sport Books Publisher