Exercise, Diet and Weight Control PowerPoint ® Lecture Slide Presentation Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. 8

What is Optimal Body Weight? The range of optimal body fat for men is 10-20% for men, and 15-25% for women Optimal body weight can be calculated using percent of body fat and body weight To compute fat-free weight: (amount of total weight of bones, muscles and organs) % total body weight  % fat weight = % fat-free weight To calculate optimal body weight: (based on healthy body fat percentages) Fat-free weight ÷ (1 – optimal % fat) = optimum weight

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. What Factors Affect Weight Management? Genetics and Hormones Cannot be commonly controlled Physiological causes of obesity related to release of the hormones leptin and ghrelin New research on genetics and hormones suggest a possible cure for obesity Environmental Factors Remain the primary focus of health care professional Eating habits, diet and exercise Can all be controlled Energy Balance “calories in” vs. “calories out” Resting Metabolic Rate (RMR): amount of energy expended while sedentary Exercise Metabolic Rate (EMR): amount of energy expended during exercise

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Energy Balance Figure 8.2

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Daily Caloric Expenditure Table 8.1

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Designing a Weight Loss Program Set a Realistic Goal Lose 1-2 pounds per week Aim for optimal body fat range Use short-term and long-term goals Assess and Modify Your Diet Keep a food diary Follow sensible dietary guidelines (no extreme or fad diets) Aim for lifelong change

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Designing a Weight Loss Program Plan Your Physical Activities Cardiorespiratory exercise assists fat-burning Resistance/strength training reduces muscle loss due to dieting and increases matabolic resting rate Both high- and low-intensity exercise promote weight loss Focus on Behavior Modification Make a personal commitment to losing weight Develop healthy low-calorie eating habits Avoid social settings where you might overeat Exercise every day Reward yourself with non-food rewards Think positively

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Exercise and Diet Programs to Gain Weight Increase muscle mass rather than fat mass Rigorous weight training is key to healthy weight gain Combine exercise with proper nutrition Create a positive energy balance (take in more calories than you expend) Weight Training energy and caloric expenditures: ~2500 calories synthesize 1 lb of muscle 0.25 lbs muscle can be gained per week Increase daily calories by ~90 calories

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Lifetime Weight Management Weight loss and management are not short-term events Cultivate a positive attitude Get regular exercise Avoid fad diets Make a commitment to maintain your desired body composition Be prepared for occasional setbacks Get support from family and friends

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Popular Diet Plans Table 8.2

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Calories Expended During Exercise Table 8.3

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Extreme Measures for Weight Loss Some extremely obese people may need more than behavioral changes to lose weight, including: Surgery - two main types: Restrictive procedures (gastric band) Malabsorptive procedures (bypass intestine) Surgery is considered a last resort for serious cases Prescription Medications Orlistat/Xenical Meridia Long-term safety and effectiveness have not been established

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Weight Loss Myths and Facts Table 8.4

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. What is Disordered Eating? The social pressure to be thin can lead to unhealthy and dangerous eating behavior for some people Anorexia Nervosa Severely limiting calorie intake to the point of starvation Occurs in men and women; highest rates among adolescent girls Methods include starvation, excessive exercise and laxatives Bulimia Nervosa Cycles of binging and purging Frequent vomiting often leads to esophagus, tooth and stomach damage Sufferers may have a normal weight and look “normal” Binge Eating Disorder Binging without purging Compulsive eating Sufferers often gain weight