If You Want To Know More

1
If You Want To Know More

• About Weight Management

2
I Have Several Friends On Diets That Seem To Work

• We will never argue that diets dont meet their
  overall objective.weight loss. We should
  however, clarify that weight loss in the case of
  dieting, is usually water and muscle loss not fat
  loss.
• As you deprive the body of food, it begins to
  hold on to fat as a protective mechanism. The
  body then begins to use protein (muscle) as its
  major source of fuel.
• Diets usually result in short-term weight loss.
  Weight is gained quickly when regular foods/
  servings are re-introduced.

3
What About All of the Popular Diets?

• More attention is paid to the title of the diet
  (i.e. Atkins, Zone or Hollywood) as if that
  particular diet has something magical to offer.
• The truth is, most fad diets are a result of
  decreasing calories.
• Fad diets usually accompany a decrease in vital
  nutrients

4
How Does The Food Guide Pyramid Compare to Other
Diets?

• There are many years of research to back the food
  guide pyramid. At present, its recommendations
  cannot be discounted.
• Whats wrong with eating a variety of foods,
  eating little saturated fat and cutting back on
  empty calories?
• Serving sizes are really important!

• The top reasons Americans are overweight are
• Overconsumption of fat
• Overconsumption of calories
• Overconsumption of sugar
• Dont most diets recommend cutting back on these
  in a round-about way?

5
As I Get Older, I Seem To Be Gaining Weight

• Welcome to the real world! The average person
  gains about 1 pound a year starting at age 25.
• Its not over yet though take a look at your
  activity level
• The main reason you are gaining weight is not
  because of your metabolism but because your
  activity level has declined.
• Get off the couch now and commit 30 minutes to
  aerobic activity!
• Hint If you lift weights, you will also
  increase your metabolism, which allows you to
  burn more fat at rest!
• Cutting back 10 calories a day can prevent the 1
  lb. weight gain

6
I Used To Be Muscular, Now Its All Turned To Fat!

• Contrary to popular belief, muscle does not turn
  to fat. Fat and protein (muscle) are both
  separate living tissues in the body. They cannot
  be turned into each other.
• Remember Too many carbohydrates, protein or fat
  can all be stored as fat
• Muscle mass decreases with physical activity and
  age. This means that your body composition
  changes just by getting older lying on the
  couch. You now have more fat and less muscle,
  giving the appearance that fat has turned into
  muscle.
• Hint To prevent this from happening, dont
  forget to strength train at least 2-3 days/week

7
I Would Like To Lose Weight, What Should I do?

• Lets clarify that when you say weight, you
  really mean fat. Your goal is to lose fat.
• What are you basing your weight loss on?
• Instead of comparing yourself to others or always
  dreaming of wearing the smaller pair of jeans,
  base you weight loss goals on objective
  measurements
• Body Mass Index- tells you your risk for disease
• Waist-to-Hip Ratio- tells you your risk for
  disease
• Body Composition- fat mass vs. lean mass
• The best way to lose weight is a combination of
  diet and exercise

8
Use the BMI chart to find your healthy wt.
Source Principle Labs for Fitness and
Wellness by Hoeger Hoeger, 8th edition
9
Whats The Best Way To Gain Weight?

• The best way to gain weight is to consume more
  healthy calories. By healthy calories, we
  mean low-fat, high fiber, complex carbohydrates,
  moderate protein and of course, water.
• Try eating more often (4-6 times/day)
• To clarify, your weight gain should be in the
  form of protein, not fat. For this reason, avoid
  high-fat foods (milkshakes and donuts).

10
My Metabolism Has Slowed, Thats Why Ive Gained
Weight

• Resting metabolism (RM) is the amount of energy
  required during resting conditions to sustain
  proper body function
• RM slows with strict calorie reduction in an
  effort to maintain a setpoint or an already
  established weight.
• Metabolism (energy required to sustain life)
  slows about 1 per year (the same as bone density
  between the ages of 30 and 50 years).
• The main reason people gain weight is because of
  a decrease in physical activity not because of
  metabolism

11
Ive Dieted for Years. Why Dont Diets Work for
Me Anymore?

• The body is highly resistant to permanent weight
  loss changes through caloric restriction alone.
• When calories are restricted, the body activates
  its survival mechanism and slows its metabolic
  rate in an attempt to preserve fuel.
• Try combining diet with exercise!

12
Why Do Some People Lose Weight Faster Than Others?

• Men can usually lose weight faster than women
• This is largely a result of increased muscle mass
  in men that assists then in increasing
  metabolism.
• Untrained people will lose weight more quickly
  than a trained individual.
• Part of this is simply due to the fact that a
  trained person is closer to their starting goal

13
The Process of Weight Loss

• Weight loss is a process. It took months for the
  weight to creep on, it will take months for the
  weight to come off!
• Safe weight loss in one week 1-2 lbs.

• Improved diet combined with exercise maintains
  lean tissue while reducing body fat
• Studies show weight loss to be more dramatic with
  aerobic exercise

14
Exercise The Key To Weight Management
The effects of exercise (or lack of) on
continued weight reduction. Notice that greater
amounts of physical activity kept more weight off.
The roles of diet exercise on weight loss.
Notice the greatest weight loss was with diet
and exercise.
15
Which Is Better Cardio or Strength Training for
Weight Loss?

• Because fat is a major fuel involved in energy
  production, the most efficient way to burn fat is
  still through cardiorespiratory exercise.
• At least 20 minutes 3-5 days per week

• As muscle size increases through strength
  training, so does resting metabolism.by as much
  as 35 calories per day.
• This means you are burning more calories at rest.
• Sorry though, this increase in metabolism is very
  small when compared to increases from cardio

16
Ive Been Physically Active for Years. Why
Havent I Seen Any Further Results?

• Remember the overload principle. The body must
  be progressively and systematically challenged to
  amounts greater than what it is normally
  accustomed to.
• You cant keep the same exercise program for
  years and still expect to see results. Your body
  gets used to the program!
• Adjust your cardio and strength training program
  every 6-8 weeks to continually challenge your
  body.

17
The Upper Area of My Arm Continues To Wave
Goodbye Long After I Stop

• We all have certain body parts that we would like
  to lose fat.Unfortunately, you dont get to pick
  the spot on your body to lose the fat
  (spot-reducing).
• Cardio is still the most efficient way to lose
  body fat. Be persistent and patient while your
  body takes the lead towards fat loss in the areas
  of its choice.