1 Weight Management 2 Factors Contributing to Obesity
While there is not a specific gene that causes obesity current research suggests an individuals genetic profile may predispose an individual to becoming obese.
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.
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.
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.
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
We dont even have to push open doors!
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.
It takes more money to eat healthy. Buying a gym membership or quality running shoes can be quite expensive.
5 Factors Contributing to Obesity
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.
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
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
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.
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.
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