1. Sport Books Publisher1 Weight Management: Finding a Healthy Balance Chapter 11

2. Sport Books Publisher2 Objectives To discuss the differences between overweight and obesity and implications for health To present the concept of caloric balance in weight control To examine the role of exercise and lifestyle modification in maintaining a healthy weight To gain familiarity with the consequences of dieting and eating disorders To set and evaluate personal goals for maintaining a healthy weight

3. Sport Books Publisher3 Introduction More than 50 percent of American adults are considered overweight or obese More than 30 percent of American children are considered overweight or obese

4. Sport Books Publisher4 Introduction Physical activity has been engineered out of day-to-day life The food environment has become more “toxic” by the day Eating disorders have emerged due to social pressures to be thin

5. Sport Books Publisher5 Energy-Balance Equation

6. Sport Books Publisher6 Energy-Balance Equation Body weight is influenced by: Energy expended through physical activity Energy gained through dietary intake  Energy is measured in kilocalories (kcal)  This is expressed by the ‘energy- balance equation’

7. Sport Books Publisher7 The left side represents energy consumed The right side represents energy expended through physical activity or exercise This situation depicts a balanced energy equation – a stable weight is achieved Energy consumed = Energy expended Weight Stability 2000 kcal

8. Sport Books Publisher8 Energy consumed beyond the body’s needs are stored as fat Weight gain occurs when energy consumed exceeds energy expended through physical activity Energy consumed > Energy expended 2300 kcal 1840 kcal Weight Gain

9. Sport Books Publisher9 Energy expended through physical activity must exceed energy consumed for weight loss to occur Energy consumed < Energy expended 2000 kcal 2400 kcal Weight Loss

10. Sport Books Publisher10 Energy-Balance Equation Some people want to put on a few pounds to look better, or to “bulk up” for athletic events Healthy weight gain is best achieved through a regimen of increasing (healthy) food intake while participating in a strength training program to develop lean muscle tissue

11. Sport Books Publisher11 Energy Needs of the Body A large amount of energy must be consumed by the body in order to carry out vital functions such as: Blood circulation Respiration Brain activity

12. Sport Books Publisher12 Basal Metabolic Rate (BMR) The minimum amount of energy the body requires to carry on all vital functions

13. Sport Books Publisher13 Basal Metabolic Rate BMR varies throughout the life cycle BMR is generally higher at birth and increases until age 2, after which it declines as life progresses Other factors affecting BMR: Body composition Physical fitness Sex Sleep Pregnancy Body temperature Age

14. Sport Books Publisher14 Exercise and Weight Management The amount of energy expended through physical activity depends on: Volume of exercise (time, number of workouts) Intensity of exercise Type of exercise

15. Sport Books Publisher15 Exercise and Weight Management  In order to efficiently lose weight, exercise should be combined with controlled eating patterns that involve kilocalorie reduction

16. Sport Books Publisher16 Benefits of Exercise Strengthens the heart Improves endurance Provides a means of managing stress Helps prevent osteoporosis Burns kilocalories Increases metabolic rate

17. Sport Books Publisher17 Benefits of Exercise Weight management is easier when an exercise regimen is included Greater lean muscle mass, decreased fat mass, and a higher level of fitness are associated with higher levels of metabolism A higher metabolic rate allows you to eat more without gaining weight