Exercise, Diet, and Weight control

1. Exercise, Diet, and Weight control Video Is this what we are all becoming?

2. Obesity is a worldwide problem. • 60% of adults and 20% of children are overweight or obese. U.S. has the highest incidence of overwight people in the world. • Leads to multiple health problems; diabetes, gallbladder disease, high blood pressure, high cholesterol, heart disease, and even some cancers. • 50-70 million Americans go on a diet each year. Consumers spend about $30 billion per year on diet sodas, appetite suppressants, diet books, commercial diets, and other diets in an attempt to lose weight. • Gastric bypass surgery increased from 10,000 in 1996 to more than 178,000 in 2006. • With all of this the number of over-weight and obese people continues to increase.

3. Optimal Body Weight • Men 8-19% body fat • Women 21-32% body fat • Many ways to measure this. Video - This is one of the best ways to measure your body fat.

4. What factors can affect weight management • Genetic Factors and Hormones • Rare conditions that may cause obesity account for about 1% of the population. • Leptin and Ghrelin are two hormones that are believed to impact obesity. More research needs to be done before this can be used as a consistent method of treating obesity. • Environment Factors • Diet and exercise still the primary focus for treating weight issues. • Understanding eating habits and triggers are important. • Stress • Fast food industry (convenience).

5. The energy balance concept“Calories in vs. calories out” Consuming equal calories that is expended. Used to maintain constant body weight. Can also be used to gain or lose weight. • Resting Metabolic Rate • Energy expended during sedentary activities. • Influenced by age, gender, muscle mass. • Video • Exercise Metabolic Rate • Energy expended during any form of exercise. • 10% in sedentary individuals. • 20-40% in active individuals. • Video

6. Designing a healthy weight-loss program • Max recommended rate of weight loss is 1 – 2 pounds per week. • Below is an example of a basic lifestyle change and the predicted results with all other factors remaining the same. • 3500 calorie energy deficit required to lose 1 pound per week. • 20 oz. Coke = 240 calories (10 Cokes a week = 2400 calories). Replace with non-calorie beverage. • Running 10 minute per mile = 10 calories per minute (3 miles five times a week = 1500 calories) • Total 3900 calories per week (4 pounds in a month)

7. Weight loss happens easy during the early weeks. • Due to lose of carbohydrate and water stores in the muscle being depleted. • As the diet continues you will lose primarily fat stores due to the calorie deficit.

8. Set Realistic Goals • Don’t try to lose to much to fast. • Don’t plan things that you can’t do. • 5-10 lbs. a week? • No sodas? • No desert? • 30 miles a week? • 7 days a week for an hour? Are these do able? Are they health goals?

9. Assessing and Modifying your diet • Healthy vs. Unhealthy Dietary Choices • High in nutritional value vs. high in sugar and fat. • How much food are you really eating? • Keep a food diary for a week. • Is your diet safe? • See (A Closer Look pg. 230) Facts and Myths About Popular Diet Plans.

10. Planning your physical activity • Increasing your physical activity will increase the caloric expenditure. • Improves the cardiorespiratory system. • Improves your lean muscle mass. • Will increase Resting Metabolic Rate. • Perform both cardiorespiratory and strength training. • Need to burn a minimum of 250 calories per session. • Have some cross training in the program. • Choice an intensity level that you enjoy. Low to high level intensity produce the same calories burn of time.