Weight Management

1
Weight Management
2
Factors Contributing to Obesity

• Genetics
• While there is not a specific gene that causes
  obesity current research suggests an
  individuals genetic profile may predispose an
  individual to becoming obese.
• Prenatal Factors
• Mothers weight gain during pregnancy can have a
  direct link to obesity in her child. Some women
  develop gestational diabetes while carrying their
  children to term.
• Childhood
• Physical education classes are decreasing in
  frequency and duration across the country.
  Parents work weeks are increasing leaving less
  time for healthy eating and increasing the time
  children are in environments not conducive to
  physical activity.

3
Factors Contributing to Obesity

• Increased Caloric Consumption
• More processed foods are more readily available.
  Media advertisements bombard us to eat products
  that are high in calories. We dont see many
  commercials for oranges and bananas.
• Increased Portions
• Jumbo Biggie Super Size are now entirely normal
  adjectives for our food. Even our dishes that we
  buy for our homes are bigger today than in
  previous generations.
• Inactivity
• Folks just dont move as much. More white
  collar jobs more time spent working equate to
  less time being active.

4
Factors Contributing to Obesity

• Modernization
• We dont even have to push open doors!
• Passive Entertainment
• TV Internet Video Games. We spend more time
  doing these activities. Often times while we do
  them we are eating so it becomes a double whammy.
• Socioeconomics
• It takes more money to eat healthy. Buying a gym
  membership or quality running shoes can be quite
  expensive.

5
Factors Contributing to Obesity

• Emotions
• Eating can be a major source of happiness for
  folks. Instead of grabbing a drink or a drug
  many folks turn to ice cream or other snacks.
• Fast Food
• Ever-present and increasing. The variations are
  huge. While this type of food is not always bad
  for you it can become a habit of convenience
  that becomes debilitating.

6
Weight Management Basics

• Consuming more calories than expended results in
  weight gain.
• Not a 1 for 1 exact match there are other
  factors at work. Meaning that drinking a Pepsi
  for 150 calories and then using an elliptical to
  burn 150 calories does not equal zero.
• Vomiting and giving yourself an enema similarly
  do not negate calories you have already ingested.

7
Weight Management Basics

• Basal Metabolic Rate or BMR is your baseline
  metabolic rate. That is roughly the amount of
  calories you need to function as a human.
• Fat vs. Muscle Metabolism
• 1 pound of fat burns about 2 calories a day.
• 1 pound of muscle burns about 50 calories a day.
• That difference is one of the primary arguments
  for resistance training for weight management.
  Increasing lean body mass promotes a higher
  metabolism rate which in turn can lower body
  weight.

DQ 9 If a diet is designed to get you to lose
weight Should it include exercise What
type(s) Be specific to the outcome of losing
weight.
8
Weight Management Basics

• Excess Post-Exercise Oxygen Consumption or EPOC
• This is what is happening in your body after you
  exercise. The result is that your metabolism
  rate is elevated following an exercise session.
• Of the factors associated with EPOC the majority
  of them are influenced greater by anaerobic
  training such as resistance training than by
  aerobic training.
• When you combine EPOC data with the lean body
  metabolism information it becomes apparent how
  important resistance training is to maintain a
  healthy weight.

9
Weight Management Basics

• Water storage
• When you begin to exercise your body will adapt
  and store more CHO as glycogen. Glycogen stores
  2-3 grams of water with it so after initially
  beginning an exercise program especially a
  resistance training program you may notice an
  increase in body weight. That is normal and
  good but if you arent ready to see the scale go
  up initially it may scare you into stopping your
  resistance training program.

10
Weight Management Basics

• Yo-Yo Dieting
• Many times when folks diet they lose weight. The
  problem is that some-to-most of that weight loss
  is lean body mass (muscle). As described
  earlier that loss in lbm will result in a lower
  metabolism rate. The person lost weight to the
  point they wanted to get to then went back to
  their old habits only this time with a lower
  metabolic rate b/c of the lower metabolism rate.
  Weight gain ensues quicker and the process
  repeats.

11
How do you know if you are overweight

• The best indicators of weight-related health
  risks are BMI WC WHR. pg. 143.
• This statement is not entirely true. Those
  measures do not adequately represent body
  composition which takes into account lean body
  mass. Those specific measures are some tools but
  are not the only or the best ways to determine a
  persons health level. Notice how not one of
  those measures was in the 5 Components of Fitness

12
So You Want to Lose Weight

• Increasing your physical activity level without
  any dietary modifications can result in a 2 to 3
  weight loss.
• Caloric restriction will also promote weight
  loss. However this type by itself sets you up
  for a yo-yo diet plan.
• Utilizing a combination of increasing physical
  activity levels and modifying your diet is the
  best way to ensure safe continued weight loss.

13
How Much Can I Lose Safely

• Losing more than 1-2 lbs. / week will result in
  unsafe weight loss. Any more than 1-2 lbs. means
  a substantial portion of the loss is coming from
  water weight. You need enough water in your body
  to function normally. Additionally water weight
  is easily replaceable and does not reflect any
  health benefit.
• This is a good rule of thumb when evaluating a
  diet plan. If it is promoting weight loss
  exceeding 2 lbs. / week you know the plan is not
  safe.

14
Numbers

• One pound of fat is roughly equal to 3500
  calories. So to lose 1 fat pound you need to
  remove 3500 calories from your normal routine.
• You can do this by a combination of exercise and
  dietary modifications. Cutting 250 calories from
  your diet and increasing exercise by 250 calories
  / day for one week would be equivalent to 1 fat
  pound lost for the week.

15
Marcus Stages of Change Model

• Precontemplation arent performing the
  self-change behavior and dont intend to start.
  Initial notice of problem.
• You walk by a mirror and dislike what you see
  staring back at you.
• Contemplation arent performing the self-change
  behavior but are thinking about starting.
• You know you dont like your fitness level and
  begin to think about how you will attack the
  problem.
• Preparation youve recently started performing
  the self-change behavior but not consistently
  enough to benefit from it.
• You buy new running shoes or a gym membership and
  you begin to participate infrequently or
  sporadically.

16
Marcus Stages of Change Model

• Action you have maintained the self-change
  behavior consistently for several months.
• You now go to the gym 4X / week and have been
  doing so for a time period less than 6 months.
• Maintenance youve maintained the self-change
  behavior consistently for several months and plan
  to continue doing so.
• Going to the gym is now expected and you have
  become a regular. Family and friends expect
  that you will go the gym.

17
Body Image

• Disordered eating is when eating patterns are
  less than healthy and very inconsistent. Most
  college students have disordered eating because
  schedules are so different from day to day or
  weekday to weekend.
• An eating disorder is when an individual has a
  serious problem with food and their body image.
  Eating disorders are NOT something to joke about
  and ARE more common than you think. They do not
  affect only women!
• Muscle dysmorphia is a condition that typically
  affects men. Men see themselves as never being
  big enough and obsess over their physique.

18
Helpful Hints

• Do what works for you.
• If you enjoy exercising and have a terrible time
  monitoring your diet then concentrate more on
  the exercise portion and less on the dietary
  portion. Most folks find that if they are being
  more active their eating habits also improve
  because they feel wasteful of their time to hit
  up Jack in the Box after a solid workout.

19
Helpful Hints

• Live in reality.
• If you dont have the money to eat ultra healthy
  dont force it. If you dont have time to go to
  the gym for 2 hours do little things park far
  from doors use stairs instead of elevators.
• Utilize those around you.
• Your friends and family will want you to be more
  healthy because they care about you. Tell them
  about your goals. You might even convince some
  of them to become your workout buddy or could set
  up some sort of friendly competition to maximize
  results.

20
Helpful Hints

• Cut your liquids.
• This has two meanings. 1) is to reduce the number
  of calories you consume from liquids. Coffee
  tea colas alcohol (7 cals / g) do not provide
  much in the way of nutrients. Dumping sugar
  and/or creamer in your coffee adds up.
• The 2nd meaning is for the good liquids. Juice
  is healthy but loaded with calories. Knowing you
  dont need 200 vitamin C you can fill your 12oz
  glass with 6oz. OJ and 6oz. water. Milk is
  another one work towards skim milk from whole
  2 or 1.

21
Helpful Hints

• Add Mix Exercise techniques.
• The best piece of exercise equipment is the one
  you will use. If you hate riding a bike dont
  do it! There are other options. If you need
  something more engaging than a treadmill join a
  recreation team or an aerobic class.
• Cant stand 30 minutes on a piece of cardio
  equipment Do 10 minutes on 3 different pieces.
• Listening to books on tape is also another
  solution.