1. © Cengage Learning 2015 11 th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger Weight Management 6

2. © Cengage Learning 2015 In This Chapter Recognize Myths and fallacies Role of lifetime exercise Learn Write plans for weight management Behavior modification techniques Effects of diet and exercise Understand Physiology of weight control

3. © Cengage Learning 2015 Weight Management Overweight 10-20 pounds overweight May decrease life by 3 years Obese 20% above recommended weight May decrease life by 7 years Ballistic Rapid bouncing movements Danger in stretching too far, tearing ligaments and tendons

4. © Cengage Learning 2015 Tolerable Weight Consider a tolerable weight rather than pursuing an ideal weight Health standards are more realistic than physical fitness standards for most If BMI is greater than 25, try to reach 25 If BMI is in healthy range, decide if you’re willing to adopt changes to increase your fitness

5. © Cengage Learning 2015 Fad Dieting Beware of fad diets Most are low in calories Weight loss is lean tissue Changes are not sustainable when diet is stopped Are not nutritionally balanced

6. © Cengage Learning 2015 Fad Dieting (cont’d.)

7. © Cengage Learning 2015 Principles of Weight Management 1. Balancing food intake against output allows a person to achieve recommended weight 2.Fat people just eat too much 3. Human body doesn’t care how much (or little) fat is stored These assumptions are open to debate

8. © Cengage Learning 2015 Energy-Balancing Equation The human body is complex with regard to weight loss and weight gain Energy-balancing equation: If caloric output is more than intake, you lose weight But, this is not how it works! If caloric intake is too low, the body slows the metabolic rate Slow metabolic rates use less energy and therefore burn fewer calories

9. © Cengage Learning 2015 Terms Basal Metabolic Rate Also called ‘BMR’ Lowest level of caloric intake necessary to sustain life Setpoint Body fat and weight unique to individual and regulated by genetics and environment

10. © Cengage Learning 2015 Recommendation Essential nutrients can be provided in a well- planned 1,500 calories Any diet below 1,500 calories will cause a loss of lean body mass Avoid dieting without exercise in order to maintain normal basal metabolic rate and lean body mass

11. © Cengage Learning 2015 Recommendations These foods contribute to fat gain: High fat, refined carbohydrates, possibly artificial sweeteners Include these components: Complex carbohydrates and fiber Decreasing refined sugars and fats and replacing with complex carbohydrates, low fat and low sugar foods, will decrease caloric intake

12. © Cengage Learning 2015 Sleep and Weight Management Two hormones influence weight: Ghrelin – stimulates appetite Leptin – tells brain when full Sleep deprivation elevates ghrelin and decreases leptin BMI is higher in those with fewer than six hours of sleep Adequate sleep should be a part of a weight management program

13. © Cengage Learning 2015 Exercise and Weight Management Exercise is a more effective method than diet alone to tilt the energy- balancing equation Enhances the rate of weight loss Is vital in maintaining weight loss

14. © Cengage Learning 2015 Exercise and Weight Management (cont’d.) Health Benefits Weight Loss Maintenance of Weight Loss 30 min daily60 min daily60-90 min/day Moderate intensity More exercise or greater intensity creates more benefit Greater weight loss with vigorous activity Add strength training to increase benefits

15. © Cengage Learning 2015 Exercise and Weight Management (cont’d.) Debate exists, but each pound of muscle may increase of BMR by 6 to 35 calories/day Metabolic rate increases after strength training last for 2 hours Strength training increases functional capacity of body Strength training may raise BMR

16. © Cengage Learning 2015 The Role of Exercise Intensity and Duration in Weight Management  Light-intensity exercise must be performed for longer period of time than other types  Vigorous-intensity exercise increases metabolic rate after exercise  Light-intensity exercise may increase appetite  High-intensity interval training may use more body fat than light- to moderate-intensity Benefits are gained from exercise at any intensity level, but greater benefits are realized as intensity increases

17. © Cengage Learning 2015 The Role of Exercise Intensity and Duration in Weight Management (cont’d.) Receive clearance from your doctor before beginning vigorous exercise Take 8-12 weeks to condition yourself for vigorous exercise

18. © Cengage Learning 2015 Overweight and Fit Debate  Studies show that higher aerobic fitness leads to lower mortality rate, regardless of body weight  But body weight is also a risk factor for heart disease, type 2 diabetes, and other chronic ailments  Many experts do not agree with idea of “fit and fat” Can someone be overweight and still be fit?

19. © Cengage Learning 2015 Designing Your Own Weight Loss Program Successful monitoring of calories is enhanced through: Spreading food consumption out over the whole day Having a larger meal at lunch time Avoiding consuming the majority of calories during one meal

20. © Cengage Learning 2015 Estimated Energy Requirement (EER)

21. © Cengage Learning 2015 Estimating Your Calorie Intake To maintain weight while exercising: EER + cal burned during exercise = daily calorie requirement To lose weight: (Current weight x 5) − daily calorie req. = no. of calories per day for weight loss *Remember, EER and calorie targets are estimates only. Weight is influenced by many factors other than caloric intake.

22. © Cengage Learning 2015 Monitoring Your Diet Through Daily Food Logs Use the following estimates of calories per serving for each food group: Grains80 calories Fruits60 calories Vegetables25 calories Dairy (low-fat)120 calories ProteinUse low-fat products

23. © Cengage Learning 2015 Behavior Modification and Adherence to a Lifetime Weight Management Program Behavior modification techniques increase success, so: Make a commitment to change Set goals and monitor your progress Surround yourself with people who have the same goals Choose weight loss strategies that appeal to you

24. © Cengage Learning 2015 Are you satisfied with your current body composition and quality of life? If not, are you willing to do something about it? Are you familiar with the following concepts? –Myths and fallacies regarding weight management –Physiology of weight control –Effects of fad dieting on exercise and metabolism –Role of exercise on weight management –Behavior modification techniques for weight management Assess Yourself