Diet & Exercise 157

Fat on the body Protects internal organs Major supplier of energy stores fat soluble vitamins keeps us warm 157

Body Fat Men 11-17% fat Women 16-25% fat 157

What is Obesity 20% or more over fat Height/weight tables do not take into consideration body composition Prevention easier than treatment loss of weight - same number of fat cells

Health Risks of Obesity Cancer Diabetes Arthritis Psychological disturbances Gallbladder problems Gout Hypertension & heart disease

Obesity Caused by; Inactivity Low metabolism Heredity Overeating Adipocytes (fat cells) grow - lipid content increases

The average person has 30 million fat cells The average obese person has over 70 million fat cells You can blame your parents for the amount of fat cells you have! You can blame yourself for keeping ‘em filled up!

DIET Dangerously Inadvisable Eating Tactics

Cellulite Stored fat beneath the skin Tight connective tissue Connective fibre in women is tighter Pills, potions and injections don’t work Only exercise gets rid of fat 158

Body Mass Index BMI – for people between age 20-55 m - body mass in kg Range 20 – 27 is good Under 20 – underweight Over 27 – overweight m - body mass in kg h = height in meters 1 kg – 2.2 pounds 1” = 2.54 cm

Peter is 6’2” weighs 245 pounds Example Peter is 6’2” weighs 245 pounds   6’2” = 74” x 2.54 = 187.9 cm =1.88m 245 Lb / 2.2 = 111.36 square 1.88 = 3.53 divide 111.36 by 3.53 = 31.54 Peter is considered overweight

Problems with using BMI to rate people Doesn’t differentiate betw’n fat/muscle Doesn’t work for very tall/short people Doesn’t work for very fit people Some very fit/muscular people are “over-fat” when using the BMI Based on height/weight only Should only be used as a general guide! 158

Energy Balance One pound of fat = 3,500 calories   Positive energy balance = gain fat Energy intake greater than expenditure Negative energy balance= lose fat Energy intake less than expenditure

DIET Damned Idiots Endorsing Thinness

Dieting Diets do not work! Lose fat or muscle? Rapid weight loss = water and protein Metabolism decreases to conserve energy 1 - 2 pounds per week - max! Fasting is the best way to gain weight!

DIET Deceptive Industry Eating Trap

Low Carb/High Protein Diets Usually low in calories Can make you dizzy Ketosis (metabolizes protein) Dangerous levels of sodium and potassium Will lose weight but it is several pounds of salty water Carbs should be the fuel/protein builds and repairs 159

Weight Loss vs. Fat Loss Scales are not accurate Skin fold is not 100% accurate Underwater weighing Bio-impedance testing Go by girth measurement & fit of clothes 160

Weight Gain Eat more food than energy expenditure Increase muscle mass - not fat! High protein diet will not work Physiological and weight training factors Muscle tissue will be laid down only during exercise 160

Weight Loss Gimmicks Diuretics & Water pills Diet pills Saunas & steam baths Vibrating belts Rubber suits Dieting & Fat loss schemes 161

DIET Did I Eat Today?

Set Point Theory Body’s comfortable weight Diet alone is only a temporary weight reduction Diet and Exercise = reduce set point 161

Dietary Programs Dietary Program Main food Health Hazards Beverly Hills Diet Lots of Fruit Diarrhea/shock/ death Cambridge Powdered drink Shock / death mix Dr. Atkins Low carbs/ high Vomiting,  choles- Protein, no fruit terol, dehydration, lose salty water Not fat Low calorie/ no dizziness Fit For Life protein vomiting 162

Good Eating Plans Weight Watchers Balanced diet based on four food groups No health hazards Encourages exercise    Covert Bailey – Fit or Fat well balanced “Target Diet”

Rapid Weight Loss May cause; Dehydration Kidney damage Muscle loss Irritability Most diets don’t change eating behaviours

Ask yourself these questions…… Does the diet; include food from all four food groups? recommend minimum daily requirements provide at least 1200 calories per day? limit weight loss to 1-2 LB a week include exercise?  Is it low in fat and high in fibre?   If you answer “no” to any of these – don’t do the diet! 162

Exercise is the magic pill! Yo-Yo Dieting Diet cycling and body weight fluctuations increases risk of coronary artery disease much more than being overweight does   Exercise is the magic pill!

Spot Reduction Does not work!!! Must do Aerobic Exercise to burn the fat Strength train to increase the furnaces!

The Winning Combination What do you think about when you diet? Weight management should be well rounded – enjoyment of food and physical activity Know what you can and can’t change

Four food groups – variety Low fat, low simple sugars, high fibres Increase activity levels Strength train – builds fat burning furnace Aerobics – burns fat Don’t rely on supplements – Eat Food! 164

80/20 rule (better to think of as 90/10!) Don’t feel guilty! “Do it, enjoy it – get back on track” Dr. Daniel Kosich 164

Effects of Exercise Look better Feel better More energy Sleep better Eat less (and more nutritiously) Live longer , gets sick less etc, etc. etc

A healthy eating plan & exercise allows you to eat more Eating more gives you increased nutrition & increased pleasure