Managing Your Weight

Americans eat 10% less today than they did in 1970, but the average American now weighs a few pounds more. Why do you think? Americans eat 10% less today than they did in 1970, but the average American now weighs a few pounds more. Why do you think? The reason is most likely the nation as a whole has become less physically active. The reason is most likely the nation as a whole has become less physically active.

Overweight Estimated 1/3 of the population over 20 years old is overweight Estimated 1/3 of the population over 20 years old is overweight 21% of youth ages are overweight 21% of youth ages are overweight Extra fat is usually caused by Extra fat is usually caused by Eating too much Eating too much Eating the wrong kind of foods Eating the wrong kind of foods Exercising too little Exercising too little

Quick fix solutions to weight control problems don’t work Quick fix solutions to weight control problems don’t work There is no quick way to control weight and make the change last. There is no quick way to control weight and make the change last. When a diet ends what usually happens? When a diet ends what usually happens? You gain the weight back You gain the weight back You should change your lifestyle of eating and exercising You should change your lifestyle of eating and exercising 1 pound of fat = 3,500 calories 1 pound of fat = 3,500 calories Fat tissue Fat tissue Result of excess calories that were taken in and not burned during activity, therefore it is stored in the body. Result of excess calories that were taken in and not burned during activity, therefore it is stored in the body.

Overweight Means weighing more than most people your age, sex and height - usually determined by a height/weight chart. May be misleading if someone is very muscular.

Overfat Having more fat than you should as determined by your skinfold measurements. Females = 25-30% fat is overfat Males = 20-25% fat is overfat

Obese Being very overfat as determined by your skinfold measurements. Females = greater than 30% fat Males = greater than 25% fat

Ideal Body Weight The best weight for a person with body fat percentage maintained within an acceptable range. Females = 22% ideal body fat Males = 15% ideal body fat

Health-related Problems of Excess Fat Extra work for your heart Extra work for your heart High blood pressure High blood pressure Increased level of cholesterol and fats in the blood Increased level of cholesterol and fats in the blood Bone and joint disorders Bone and joint disorders Diabetes Diabetes Lower back difficulties Lower back difficulties Respiratory ailments Respiratory ailments Greater chance of accidents Greater chance of accidents

Causes of Overweight and Overfat Heredity and environment Heredity and environment Family eating and exercise habits Family eating and exercise habits Family attitudes toward weight, eating, and exercise Family attitudes toward weight, eating, and exercise Childhood obesity Childhood obesity Eating patterns established at early ages Eating patterns established at early ages Fat cells increase rapidly when young Fat cells increase rapidly when young Obese children have 3 times number of fat cells as normal weight children Obese children have 3 times number of fat cells as normal weight children Inactivity Inactivity Main cause for obesity Main cause for obesity Most obese people do not eat more than non-obese people Most obese people do not eat more than non-obese people

High fat diet High fat diet Fat provides more than twice the calories than proteins and carbs do Fat provides more than twice the calories than proteins and carbs do high fat diet tends to store more excess calories as body fat than a low-fat diet high fat diet tends to store more excess calories as body fat than a low-fat diet Medical problems Medical problems Less than 5% of all cases of obesity are linked to a metabolic disorder or hormonal imbalances Less than 5% of all cases of obesity are linked to a metabolic disorder or hormonal imbalances Creeping Obesity Creeping Obesity Gradual weight gain while aging Gradual weight gain while aging Older=less active Older=less active Reduced activity + decline in basal metabolic rate = eating habits must be changed to avoid weight gain Reduced activity + decline in basal metabolic rate = eating habits must be changed to avoid weight gain

Key to managing weight Metabolic rate Metabolic rate Rate at which your body uses energy, number of calories you burn in a given period of time either at rest or when active. Rate at which your body uses energy, number of calories you burn in a given period of time either at rest or when active. Balance caloric intake and expenditure Balance caloric intake and expenditure Must burn up the calories you take in Must burn up the calories you take in If you take in more calories than you burn that day; they are stored as fat If you take in more calories than you burn that day; they are stored as fat You gain weight You gain weight If you take in less calories than you burn that day; body uses stored fat as energy If you take in less calories than you burn that day; body uses stored fat as energy You Lose weight You Lose weight A lifetime of dieting is not realistic A lifetime of dieting is not realistic Instead, you must permanently change your lifestyle to include more exercise and eat healthier. Instead, you must permanently change your lifestyle to include more exercise and eat healthier.

Exercise & Weight Control Exercise...  burns calories  maintains muscle tone  improves ability to burn fat  uses stored fat as fuel if it is vigorous  increases lean muscle tissue  Aerobic exercises which involve total body activity are the best burners.  Combination of Aerobic and strength training

Set point Weight you normally maintain give or take a few pounds when you are not consciously attempting to control it. Weight you normally maintain give or take a few pounds when you are not consciously attempting to control it. Your body will return to this weight after dieting or overeating Your body will return to this weight after dieting or overeating Unless you change your set point, the battle against being overweight is continuous Unless you change your set point, the battle against being overweight is continuous Exercise is the most effective way to lower your set point. Exercise is the most effective way to lower your set point. We are designed to be active and lean We are designed to be active and lean Inactivity usually raises the set point above what it should be Inactivity usually raises the set point above what it should be Dieting alone will not decrease the set point Dieting alone will not decrease the set point Weight lost only through diet will usually return Weight lost only through diet will usually return

“Diet Plans” & Weight Control For long-term weight control, the diet should: produce a negative caloric balance produce a negative caloric balance contain all the required nutrients from a variety of sources contain all the required nutrients from a variety of sources provide a calorie intake of at least 1200 calories per day provide a calorie intake of at least 1200 calories per day have an eating plan you can live with every day have an eating plan you can live with every day

Fad Diets One that promotes an approach to eating that depends on one food, a special combination of foods, or the elimination of or our dependence on one major food group. These diets ultimately fail because they do not bring about a change in basic eating habits. Most quick weight loss diets lack necessary nutritional balance

Diet Aids (Pills, candy, gum, etc.) These aids are designed to curb the appetite, numb the taste buds or provide a feeling of fullness. They may not be completely safe for everyone. These aids do not contribute to permanent weight loss.

Myths about Weight Control Spot reducing Spot reducing An attempt to lose fat in a particular area of the body by exercising the muscles in that area An attempt to lose fat in a particular area of the body by exercising the muscles in that area it cannot be done, the body calls upon fat storage deposits through entire body for fuel it cannot be done, the body calls upon fat storage deposits through entire body for fuel Cellulite – Cellulite – Usually described as lumps/ripples of fat deposits Usually described as lumps/ripples of fat deposits Caused by the way fat gets trapped between connective tissues that lay between your skin and other muscles Caused by the way fat gets trapped between connective tissues that lay between your skin and other muscles When tissues are weak, the fat pushes against them causing a dimpled look When tissues are weak, the fat pushes against them causing a dimpled look It is just fat and must be lost just like all other fat in the body It is just fat and must be lost just like all other fat in the body The special cures for cellulite are not effective The special cures for cellulite are not effective

Fasting/Self-starvation Fasting/Self-starvation Tends to confuse the body and it starts burning up the wrong tissue Tends to confuse the body and it starts burning up the wrong tissue Body decreases the rate at which calories are burned and actually stores fat more efficiently. Body decreases the rate at which calories are burned and actually stores fat more efficiently. No evidence that fasting can cleanse your body of toxins. No evidence that fasting can cleanse your body of toxins. Special equipment Special equipment recognize the limitations and dangers of using these techniques recognize the limitations and dangers of using these techniques Electric stimulators, inflated belts, body wraps, etc… Electric stimulators, inflated belts, body wraps, etc… Rubberized/plastic suits lose only water weight, and is gained right back Rubberized/plastic suits lose only water weight, and is gained right back

Special Dangers of Dieting Anorexia Nervosa - a condition of self-imposed starvation in order to maintain an extremely low body weight Anorexia Nervosa - a condition of self-imposed starvation in order to maintain an extremely low body weight Often obsessed with being thin, intense fear of becoming obese, exercise excessively. Often obsessed with being thin, intense fear of becoming obese, exercise excessively. Typically cannot overcome disorder without treatment Typically cannot overcome disorder without treatment

Bulimia a pattern of binge eating and purging (eliminating) the food by vomiting and laxatives a pattern of binge eating and purging (eliminating) the food by vomiting and laxatives Sometimes hard to identify because body weight can stay near normal Sometimes hard to identify because body weight can stay near normal They may binge eat 1,000 to 2,000 calories in a 1 or 2 hour period; followed by purging or fasting They may binge eat 1,000 to 2,000 calories in a 1 or 2 hour period; followed by purging or fasting Often needs professional help Often needs professional help

Gaining Weight Safely Use muscle building exercises to stimulate muscular development Use muscle building exercises to stimulate muscular development Substitute fruit juices and skim milk for coffee and tea. Substitute fruit juices and skim milk for coffee and tea. Drink a commercial nutritional supplement Drink a commercial nutritional supplement Eat healthy snacks between meals Eat healthy snacks between meals Eat 3 meals or more per day Eat 3 meals or more per day Drink extra fluids Drink extra fluids Avoid eating more high-fat foods Avoid eating more high-fat foods