I woke up fat What happened

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I woke up fat! What happened?

• Understanding and Combating the
• Middle-age spread

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A common scenario...
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Freshman 15
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Careers
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Family
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What happened?!
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Why we gain weight as we age

• Physical changes
• Lifestyle
• changes
• Activity
• levels

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Physical changes

• After age 20 our bodies lose 1/3 to ½ pound of
  muscle tissue per year resulting in a decrease in
  strength and metabolism
• A decline in physical abilities starts around age
  30, continues through life and reaches a plateau
  between 60 and 70
• Cardiovascular function declines approximately ½
  of 1 each year starting around age 30.

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Results of these changes...

• Less muscle mass fewer calories burned weight
  gain
• Decline in physical abilities less
  participation fewer calories burned weight
  gain
• Decrease in cardiovascular function fewer
  calories burned weight gain

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Lifestyle changes

• Sedentary jobs
• Family responsibilities
• Children
• Social obligations
• Suburban lifestyle
• Sleep deprivation
• Putting yourself on the back burner!

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How do we combat it?

• Make a decision to change your life!
• Take inventory
• Dietary habits
• Exercise (or lack of)
• Time
• Develop your plan
• Dietary changes
• Exercise
• Dont keep doing the same things and expect
  different results

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Activity level changes

• Take advantage of opportunities to move more
• Scheduled exercise
• Scheduled activities
• START MOVING!

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Exercise Resistance training

• Why?
• How often?
• How much
• Sets
• Reps
• Weight

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Exercise Aerobic activity

• Why?
• How often?
• How much?
• Time
• Heart rate
• Type

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Exercise summary

• The role of exercise regarding weight loss has
  been extremely overrated.
• Weight loss DOES NOT require an abundance of
  exercise.
• Consistent exercise IS the most common indicator
  of long term weight management.

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Losing 1 pound of body fat in a week

• 1 pound of fat 3500 calories
• Walking 1 mile burns about 100 calories
• You will need to walk 35 miles to burn the
  calorie equivalent of 1 pound of fat
• To lose 1 pound of fat
• Eat the same and walk 5 miles each day for one
  week, or
• Lower your calorie consumption by 500 calories
  each day for 1 week
• Do some of each walk 2 miles each day and reduce
  calorie intake by 300

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Nutrition The key to weight management

• Calories in vs. calories out
• Why do you overeat?
• Use common sense
• Daily choices
• Eating out
• No amount of exercise can
• replace poor dietary habits!

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How many calories?

• For sedentary people
• Body weight X 14 (estimate)
• For moderately active people
• Body weight X 17 (estimate)
• Moderately active 3-4 exercise sessions per
  week
• For active people
• Body weight X 20 (estimate)
• Active 5-7 exercise sessions per week

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Where do the calories go?

• The perfect calorie intake to maintain body
  weight would be used as follows
• 50 used in basal metabolism heartbeat,
  breathing, brain activity and temperature
  regulation
• 10 used in digestion
• 40 used for physical activities

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1800 calorie maintenance

• 1800 calories per day
• 900 (50) used for basal metabolism
• 180 (10) used for digestion
• 720 (40) used for activity
• Any calorie amount over 1800 will be used as
  energy for increased activity or stored as body
  fat.

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Dont let it sneak up on you

• Just 125 calories each day
• over your maintenance amount
• results in 1 pound of fat each month
• If you keep doing what got
• you here, chances are you
• will stay where you are or it
• will only get worse.
• You didnt get out of shape
• overnight, you wont get
• in shape overnight either!

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Personal Challenge

• Realize that its not too late!
• Good nutrition and exercise habits are a
  lifestyle choice, not a 6 week sprint!
• Start with small changes (1 each month) and
  commit to making these changes for 1 year
• If you are seriously ready to make a change email
  me at russell_at_uams.edu