1. Diet & Exercise
157

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

3. Body Fat
Men % fat
Women 16-25% fat
157

4. 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

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

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

7. 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!

8. DIET
Dangerously
Inadvisable
Eating
Tactics

9. 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

10. 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

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

12. 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

13. 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

14. DIET
Damned
Idiots
Endorsing
Thinness

15. 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!

16. DIET
Deceptive
Industry
Eating
Trap

17. 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

18. 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

19. 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

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

21. DIET
Did I
Eat
Today?

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

23. 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

24. 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”

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

26. 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!

27. 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!

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

29. 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

30. 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

31. 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

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

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