Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Concept 15 Managing Diet and Activity for Healthy Body Fatness Various management strategies for eating and performing physical activity are useful in achieving and maintaining optimal body composition. © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill Concept 15 2

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com “We’re raising our children the way we raise calves for veal - keep them in boxes, feed them too much, and allow them no exercise.” Rich Killingsworth Center for Disease Control & Prevention Interesting quote! 15-2 Concept 15

Presentation Overview Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Presentation Overview Factors Influencing Weight and Fat Control Guidelines for Losing Body Fat Guidelines for Gaining Muscle Mass Behavior Change Principles for Weight Control Discussion Activity 15-3 Concept 15

Creeping Obesity (Review) Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Creeping Obesity (Review) Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur. 15-4 Concept 15 12

Basic Concept of Energy Balance Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Basic Concept of Energy Balance 15-5 Concept 15

Small imbalances between intake and expenditure can contribute to progressive weight (fat) gain 15-6

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Obesogenic Model An obesogenic environment makes it difficult to maintain healthy weight 15-7 Concept 15

Physical Activity & Weight Control Concepts of Fitness & Wellness 8e Info on exercise and weight McGraw Hill - www.mhhe.com Physical Activity & Weight Control Benefits Burns calories Maintains LBM Increases metabolism Types ALL TYPES OF PHYSICAL ACTIVITY! Moderate (60+ minutes) Vigorous Muscle fitness Flexibility ANYTHING THAT YOU’LL STICK TO! 15-8 Concept 15 14

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com New Public Policies Posting food values in restaurants Restricting food commercials that target children Ensuring that healthy foods are available in school vending machines Requiring more physical activity and physical education in schools Promoting physical activity with incentives for participation Implementing policies and programs to promote active commuting Implementing tax on empty calories (Fat Tax) Which policies seem the most promising? 15-9 Concept 15

Guidelines for Losing Body Fat Concepts of Fitness & Wellness 8e Lab 15b info McGraw Hill - www.mhhe.com Guidelines for Losing Body Fat Need to create a caloric deficit (2 ways to do it!) Eat less! Exercise more! 15-10 Photo: Creative Commons Flickr Concept 15 9

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Principles of Weight Control (A balance between intake and expenditure) EX IN IN > EX - Gain Weight IN = EX - Maintain Weight IN < EX - Lose Weight 15-11 Concept 15 8

Weight Loss Calculations Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Weight Loss Calculations 1 pound of fat = 3500 calories Maximum weight loss should be no more than 1-2 pounds per week: 500 calories/day x 7 days/week = 3500 calories/week (1 pound) 1000 calories/day x 7 days/week = 7000 calories/week (2 pounds) 15-12 Concept 15 12

Concepts of Fitness & Wellness 8e Lifestyle Approach! McGraw Hill - www.mhhe.com Healthy eating patterns Regular activity patterns A simple AND effective method for long-term weight control 15-13 Photos: Creative Commons Flickr Concept 15 11

Healthy Eating Patterns Concepts of Fitness & Wellness 8e Lab 15a info McGraw Hill - www.mhhe.com Healthy Eating Patterns Restrict calories in moderate amounts rather than making large reductions Eat less fat Restrict “empty” calories Increase complex carbohydrates Learn cravings vs. hunger Develop personal habits to help you make better choices Photo: Creative Commons Flickr 15-14 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Portion Distortion visit www.nhlbi.nih.gov 15-15 Concept 15

Concepts of Fitness & Wellness 8e Prevalence of Dieting McGraw Hill - www.mhhe.com 40% of all women 25% of all men Diet products are a 33 billion dollar industry. 15-16 Photo: Creative Commons Flickr Concept 15 3

Problems with Fad Diets Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Problems with Fad Diets Weight loss is often water loss Supplements may be dangerous Diet may lack essential nutrients Metabolism may slow down if caloric intake is very low Most (if not all) simply do not work for people long term! 15-17 Photo: Creative Commons Flickr Concept 15 10

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Cycle of Dieting START DIET INITIAL MOTIVATION POSITIVE RESULTS TROUBLE WITH COMPLIANCE FAIL W / DIET BLAME SELF REGAIN INSPIRATION 15-18 Concept 15 5

Problems with Appetite Suppressants Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Problems with Appetite Suppressants Ephedrine-related products Dangerous Banned by the FDA Several prescription drugs have been approved by FDA but they do not provide a long term solution Sibutramine (Meridia) Orlistat (Alli) 15-19 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com “LIPODISSOLVE” No quick fixes! NO FDA approval Unproven effectiveness Can cause permanent scarring, skin deformation, and deep painful knots under skin 15-20 Photo: Creative Commons Google Images(abcnews.com) Concept 15

Guidelines for Gaining Muscle Mass Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Guidelines for Gaining Muscle Mass Changes in the frequency and composition of meals Increase 500-1000 cal/day Complex carbohydrates Physical activity – strength training 15-21 Photo: Creative Commons Google Images Concept 15

Behavior Change Principles for Weight Control Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Behavior Change Principles for Weight Control Set realistic behavioral goals Moderation in behavior Consistency in behavior Social support End of presentation 15-22 Concept 15 16

Concepts of Fitness & Wellness 8e Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com McGraw Hill - www.mhhe.com Supplemental Info Lab Information Additional Graphics on the Effects of Diet and Activity on Weight Control Discussion Activity 15-23 Concept 15 Concept 15 23

Lab 15a Information Selecting Strategies for Managing Eating Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com Lab 15a Information Selecting Strategies for Managing Eating Select strategies that you might find useful for effective eating habits from Chart 1 Discuss your personal experiences with eating and describe your need for employing these strategies in your life 15-24 Concept 15

Lab 15b Information Evaluating Fast Food Options Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com Lab 15b Information Evaluating Fast Food Options Compute intake of calories, fat, saturated fat, and cholesterol from a typical fast food meal (see Appendix E) Compare values to recommended amounts to see how fast food meals influence daily intakes Discuss the results 15-25 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative 15-26 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel? 15-27 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories 15-28 Concept 15

Concepts of Fitness & Wellness 8e Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out McGraw Hill - www.mhhe.com How long will you have to rake leaves in order to burn the extra 210 calories?*   *Based on 130-pound person 15-29 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Calories In = Calories Out If you rake the leaves for 50 minutes, you will burn the extra 210 calories.* *Based on 130-pound person 15-30 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger? 15-31 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories 15-32 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person 15-33 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Calories In = Calories Out If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person 15-34 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com SPAGHETTI &MEATBALLS 20 Years Ago Today 500 calories (1 cup spaghetti with sauce and 3 small meatballs) How many calories do you think are in today's portion of spaghetti and meatballs? 15-35 Concept 15

Concepts of Fitness & Wellness 8e SPAGHETTI & MEATBALLS McGraw Hill - www.mhhe.com 20 Years Ago Today 500 calories (1 cup spaghetti with sauce and 3 small meatballs) 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie Difference: 525 calories 15-36 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person 15-37 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Calories In = Calories Out If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* *Based on 130-pound person 15-38 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries? 15-39 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories 15-40 Concept 15

Concepts of Fitness & Wellness 8e Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out McGraw Hill - www.mhhe.com How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person 15-41 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* *Based on 160-pound person 15-42 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com SODA 20 Years Ago Today 85 Calories 6.5 ounces How many calories are in today’s portion? 15-43 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com SODA 20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories 15-44 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person 15-45 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person 15-46 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com TURKEY SANDWICH Today 20 Years Ago 320 calories How many calories are in today’s turkey sandwich? 15-47 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com TURKEY SANDWICH Today 20 Years Ago 320 calories 820 calories Calorie Difference: 500 calories 15-48 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to ride a bike in order to burn those extra calories?* *Based on 160-pound person 15-49 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Calories In = Calories Out If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.* *Based on 160-pound person 15-50 Concept 15

End of Portion Distortion Demo Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com End of Portion Distortion Demo Return to Presentation 15-51 Concept 15

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Return to Presentation Discussion Activity Even though the energy balance equation is the key to weight management, how important is counting your calories? 15-52 Concept 15