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Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Chapter 5
Weight Management
CHAPTER
OUTLINE
Key TermsOverweight: Excess body weight against a given standard, such as height or recommended percent body fat; less than obese
Obesity: A chronic disease characterized by excessive body fat in relation to lean body mass; usually at least 30% above recommended body weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
5.1Percentage of U.S. Adults Who Are Overweight and Obese
Obesity: Having a very high amount of body fat in relation to lean body mass, a Body Mass Index (BMI) of 30 or higher, or being 30 pounds or more overweight
Body Mass Index (BMI): A measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters
5.2Definitions for CDC’s Obesity Trends among U.S. Adults between 1985 and 2003
5.2Obesity* Trends among U.S. AdultsBRFSS, 1985
20%–24 %15–19%<10%No Data ≥25%10%–14%
*Based on a BMI ≥ 30 or 30
lbs overweigh
t
5.2Obesity* Trends among U.S. AdultsBRFSS, 1990
20%–24 %15–19%<10%No Data ≥25%10%–14%
*Based on a BMI ≥ 30 or 30
lbs overweigh
t
5.2Obesity* Trends among U.S. AdultsBRFSS, 1995
20%–24 %15–19%<10%No Data ≥25%10%–14%
*Based on a BMI ≥ 30 or 30
lbs overweigh
t
5.2Obesity* Trends among U.S. AdultsBRFSS, 2000
20%–24 %15–19%<10%No Data ≥25%10%–14%
*Based on a BMI ≥ 30 or 30
lbs overweigh
t
5.2Obesity* Trends among U.S. AdultsBRFSS, 2003
20%–24 %15–19%<10%No Data ≥25%10%–14%
*Based on a BMI ≥ 30 or 30
lbs overweigh
t
Health Consequences of Obesity
Obesity is a risk factor forHypertension
Congestive heart failure
High blood lipids
Atherosclerosis
Stroke
Thromboembolitic disease
Varicose veins
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Health Consequences of Obesity
Obesity is a risk factor forType 2 diabetes
Osteoarthritis
Gallbladder disease
Sleep apnea
Ruptured intervertebral disks
Arthritis
Cancer (breast, colon, and prostate)
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightMany people want to lose weight so they will look better—that’s a noteworthy goal
The problem, however, is that they have a distorted image of what they would really look like if they reduce to what they think is their ideal weight
Hereditary factors play a big role and only a small fraction of the population have the genes for a “perfect body”
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightThe media has the greatest influence on people’s perception of what constitutes ideal body weight
Most people use fashion, fitness, and beauty magazines to determine what they should look like
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightThe “ideal” body shapes, physiques, and proportions seen in these magazines are rare and essentially achieved only through airbrushing and medical reconstruction
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightMany individuals, and primarily young women, go to extremes in an attempt to achieve these unrealistic figures
Failure to attain a “perfect body” may lead to eating disorders in some individuals
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightAs people set their own target weight, they should be realistic
Attaining an excellent body-fat value is extremely difficult for some
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightAn excellent body fat value is extremely difficult to maintain, unless people are willing to make a commitment to a VIGOROUS LIFETIME EXERCISE PROGRAM AND TO PERMANENT DIETARY CHANGES
Few people are willing to do that – thus, the moderate percent body fat category may be more realistic for many people
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightA question you should ask yourself is: Are you happy with your weight?
Part of enjoying a higher quality of life is being happy with yourself
If you are not, you either need to do something about it or learn to live with it!
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightIf you are above the moderate percent body fat category, you should try to come down and stay in this category, for health reasons: this is the category in which there appears to be no detriment to health
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Tolerable WeightIf you are in the moderate category but would like to be lower, you need to ask yourself a second question: How bad do I want it?
Do you want it bad enough to implement lifetime exercise and dietary changes?
If you are not willing to change, you should stop worrying about your weight and deem the moderate category as “tolerable” for you
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
5.3
Differences Between Self-Reported and Actual Energy Intake and Physical Activity in Overweight People
Critical ThinkingDo you consider yourself overweight?
If so, how long have you had a weight problem, what attempts have you made to lose weight, and what has worked best for you?
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Impact of Excessive Weight65 million Americans are overweight or consider themselves to be overweight
Of these, 30 million are obese
50% of all women and 25% of all men are on diets at any given moment
People spend $40 to $50 billion yearly attempting to lose weight and another $30 billion on diet food sales
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Ideal vs. RecommendedBody Weight
No such thing as “ideal” weight“Recommended” weight is a better termRecommended weight varies among people
Two overweight individuals at the same weight—if one has risk factors due to genetics or dietary habits, this individual is at higher risk for disease and a lower weight may be recommended
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Diet Crazes
Fad diets continue to appeal to people of all shapes and sizes
These diets may work for a while but their success is usually short lived“When I get the latest fad diet, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out” -Kelly Brownell (foremost weight management researcher)
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Carb/High-Protein (LCHP) Diets
A few studies suggest that, short-term, LCHP diets are more effective for weight loss than carbohydrate-based diets. These results are preliminary and controversial.In LCHP diets:
A large amount of weight loss is water and muscle protein, not body fat. Some of this weight is quickly regained when regular dietary habits are resumed
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Carb/High-Protein (LCHP) Diets
Few people are able to stay with LCHP diets for more than a few weeks at a time; the majority stop dieting before the targeted program completionLCHP dieters are rarely found in a national weight-loss registry of people who have lost 30 pounds and kept them off for a minimum of six yearsFood choices are severely restricted in LCHP diets; with less variety, individuals tend to eat less (800 to 1,200 calories/day) and thus lose more weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Carb/High-Protein (LCHP) Diets
LCHP diets may promote heart disease, cancer, and increase the risk for osteoporosisLCHP diets are fundamentally high in fat (about 60 percent fat calories)LCHP diets are not recommended for people with diabetes, high blood pressure, heart disease, or kidney diseaseLCHP diets do not promote long-term healthy eating patterns
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
How to Recognize Fad Diets
Are nutritionally unbalanced
Are based on testimonials
Were developed according to “confidential research”
Promote rapid and “painless” weight loss
Promise miraculous results
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
How to Recognize Fad Diets
Restrict food selectionRequire the use of selected productsUse liquid formulas instead of foodsMisrepresent salespeople as individuals qualified to provide nutrition counselingFail to provide information on risks associated with weight loss and diet use
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
How to Recognize Fad Diets
Do not involve physical activityDo not encourage healthy behavioral changesAre not supported by the scientific community or national health organizationsFail to provide information for weight maintenance upon completion of diet phase
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Eating DisordersAnorexia nervosa, bulimia nervosa, binge-eating disorder: physical and emotional conditions thought to stem from individual, family, and social pressuresEating disorders are increasing steadily in most industrialized nations where society encourages low-calorie diets and thinness
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Eating DisordersIntense fear of becoming fat does not disappear even when losing extreme weight
Individuals clip images from magazines to use as their ideal body goal
Articles on dangers of eating disorders fail to deter behavior in these individuals; instead, they look for ideas in these articles to use in their search for a "perfect body"
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Key TermAnorexia nervosa: An eating disorder characterized by self-imposed starvation to achieve and maintain very low body weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Anorexia NervosaIndividuals suffering from anorexia nervosa:
Refuse to maintain body weight over a minimal normal weight
Perceive themselves as overweight even when emaciated
Deny their condition
Have an intense fear of gaining weight even though underweight
May fear weight gain more than death by starvation
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Key TermBulimia nervosa: An eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and maintain low body weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Bulimia NervosaBulimics usually are healthy-looking, well-educated, and near recommended body weight
They seem to enjoy food and often socialize around it
They have emotional challenges, rely on others, lack self-confidence
For them, recommended weight and food are abnormally important
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Bulimia NervosaPeople suffering from bulimia nervosa:
Fear gaining weight
Have recurrent episodes of binge eating
Feel stress after binge eating
Practice self-induced vomiting, fasting, and excessive exercise and misuse laxatives and medications
Evaluate themselves based on body shape and weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Key TermBinge-eating disorder: An eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Binge-Eating DisorderEating an unusually large amount of foodEating until uncomfortably fullEating out of controlEating much faster than usual during binge episodesEating alone due to embarrassment by how much food is consumedFeeling disgusted, depressed, or guilty after overeating
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Energy-Balancing EquationWeight maintenance: Calories in = calories out
Weight gain: Calories in > calories out
Weight loss: Calories in < calories out
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
5.4Components of Total Daily Energy Requirement
Critical ThinkingIs there a difference in the amount of food that you are now able to eat compared with the amount that you ate in your mid- to late-teen years?If so, to what do you attribute these differences?What actions are you taking to account for the difference?
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
1 pound of fat:3,500 calories
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Traditional Weight-Loss Concepts
Balancing food intake against output allows a person to achieve recommended body weightOverweight people just eat too muchIt really does not matter to the human body how much (or little) fat is storedSome truth to these statements, but still open to debate and research
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Setpoint TheoryA weight-regulating mechanism, located in the hypothalamus of the brain, regulates how much the body should weigh
Setpoint sets the amount of body fat it considers necessary and works tirelessly to maintain it
Setpoint functions like a thermostat: it detects fluctuations in weight and makes adjustments in energy metabolism and appetite
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Setpoint TheoryThe setpoint has a profound effect on amount of food you eat
As you lose weight, it signals hunger
As you gain weight, it reduces appetite
As you overeat, triggers body to “waste”
As you don’t eat enough, triggers body to “conserve”
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Setpoint TheoryTwo most common obstacles to weight loss
Genetics
Lifestyle
Setpoint illustrates how genetics and lifestyle overlap
The setpoint range is determined by genetics
Where the individual ends up in the range is a result of lifestyle
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Research and SetpointThe body resists maintenance of altered weight
Obese and lifetime non-obese individuals were used
Following a 10% weight loss, body attempted to regain the lost weight, burning up to 15% fewer calories
Following a 10% weight gain, the body attempted to lose weight, burning 10–15% more calories than expected
Results imply that after a 10% weight loss, a person would have to eat less or exercise more to account for the estimated deficit of 200 to 300 daily calories
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Factors That May Influence the Setpoint
Setpoint increases with
Constant dieting
Excessive fat intake
High sugar intake
Metabolic and body composition changes associated with aging
Setpoint decreases with
Aerobic exercise
Smoking (more detrimental than the extra weight)
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Weight Gain and Body Composition Changes
Starting at age 25, the typical American gains 1 pound of weight per year
By age 65, the average adult will have gained 40 pounds of weight
Because of the typical reduction in activity as we age, each year people also lose half a pound of lean tissue
Therefore, over this span of 40 years, there is an actual fat gain of 60 pounds accompanied by a 20-pound loss of lean body mass
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
5.5Effects of Types of Diet and Exercise on Weight Loss
5.6Body Composition
Changes as a Result of Frequent Dieting
without Exercise
5.7
The Role of Diet and Exercise on Weight Loss
5.8
Effects of Daily Energy Expenditure on Percent of Weight Regained Following a Weight Reduction Program
Low-Intensity vs. High-Intensity
Some individuals promote low-intensity exercise over high-intensity for weight loss purposesCompared with high intensity, a greater proportion of calories burned during low-intensity exercise are derived from fatThe lower the intensity of exercise, the higher the percentage of fat utilization as an energy source
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Intensity vs. High-Intensity
In theory, if you are trying to lose fat, this principle makes sense, but in reality it is misleadingThe bottom line when you are trying to lose weight is to burn more calories—when your daily caloric expenditure exceeds your intake, weight is lostThe more calories you burn, the more fat is lost
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Intensity vs. High-Intensity
During low-intensity exercise, up to 50% of the calories burned may be derived from fat, the other 50% from glucose (carbohydrates)With intense exercise, only 30 to 40% of the caloric expenditure comes from fatOverall, however, you can burn twice as many calories during high-intensity exercise and, subsequently, more fat as well
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Intensity vs. High-Intensity
For example:If you exercise for 30 to 40 minutes at moderate intensity and burn 200 calories, about 100 of those calories (50%) would come from fatIf you exercise at high intensity during those same 30 to 40 minutes, you can burn 400 calories—with 120 to 160 of the calories (30 to 40%) coming from fat
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Low-Intensity vs. High-Intensity
Whereas it is true that the percentage of fat used is greater during low-intensity exercise, the overall amount of fat used is still less during low-intensity exercise
If you exercise at a low intensity, you would have to do so twice as long to burn the same number of calories
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
5.2
Comparison of Energy Expenditure between 30 and 40 Minutes of Low-Intensity vs. High-Intensity Exercise
Exercise: The Key to Lifetime Weight Management
The most effective way to tilt energy balancing equation in your favor is through physical activityResearch shows that a combination of diet and exercise is the most effective way to lose weightMaintenance of exercise program appears to be the best predictor of long-term weight loss maintenance
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
“Physical inactivity is certainly a major, if not the primary, cause of obesity in the United States today. A certain minimal level of activity might be necessary for us to accurately balance our caloric intake to our caloric expenditure. With too little activity, we appear to lose the fine control we normally have to maintain this incredible balance. This fine balance amounts to less than 10 calories per day, or the equivalent of one potato chip.”
Dr. Jack Wilmore
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Weight Loss Recommendations
Have a desire to do so
Make lifetime changes in eating habits
Increase physical activity
Make a sensible decrease in caloric intake
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Increase Physical ActivityAccumulate 60 minutes of activity every day of your life
To increase daily physical activityWalk, don’t drive; avoid escalators, remote controls
Commit to a lifetime aerobic exercise program45–60 minutes/session, 5–6 times/week during weight loss period
30 minutes/session, 3–5 times/week for weight maintenance
Strength train 2–3 times per weekSelect 10–12 exercises and do 3 sets of 10–12 reps
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Role of Aerobic Exercisein Weight Management
A 45-minute exercise session = 300 calories
5 sessions per week: 300 x 5 = 1,500 calories
52 weeks per year: 1500 x 52 = 78,000 calories
1 lb of fat = 3,500 calories
78,000 calories ÷ 3,500 = 22 pounds of fat
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Role of Strength Training in Weight Management
Each additional pound of muscle tissue may increase BMR by up to 35 calories per day
An increase of 3 pounds would represent:3 lbs x 35 calories x 365 days = 38,325 calories
1 lb of fat = 3,500 calories
38,325 calories ÷ 3,500 = 11 pounds of fat
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Change in Eating HabitsDecrease fat intake: for good
Use primarily mono- and polyunsaturated fats
Eat adequate grains, fruits, and vegetables
Limit meat consumption to 3 oz. per day
Count calories when on a diet
Treat yourself once in a while
Juniorsize, NEVER supersize
Plan prior to socializing around food
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Behavior Modification: Walk across Campus & Drink One Less Can of Pop/Day
Small changes make a BIG differenceWalking a mile a day Monday through Friday =100 calories x 5 days = 500 calories/weekEliminate the equivalent of a daily can of soda pop =160 calories x 7 days = 1,120 calories/week500 + 1,120 = 1,620 calories/week1,620 calories x 52 weeks = 84,240 calories/year84,240 calories ÷ 3,500 = 24 pounds of fat
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
College Nutrition
Monitoring Caloric Intake
People who are successful in losing weight carefully monitor caloric intake
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
5.9Making Wise Food ChoicesBreakfast
5.9Making Wise Food ChoicesLunch
5.9Making Wise Food ChoicesDinner
5.3Estimated Energy Requirement (EER) per Pound of Body Weight Based on Lifestyle Patterns and Gender
Target Caloric Intake for Weight Loss
Determine the daily estimated energy requirement (EER)
Determine the total daily energy requirement (TDER) by adding the average daily caloric expenditure through physical activity to the EER
Subtract your body weight x 5 from the TDER
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Food Logs
To help monitor and adhere to a diet plan, use daily food logs
Guidelines are provided for 1,200-, 1,500-, 1,800-, and 2,000-calorie diet plans
The objective is to meet (not exceed) the number of servings allowed for each diet plan
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
What Constitutes a Serving?Bread, Cereal, Rice, and Pasta
1/2 of a bun, bagel, or English muffin
1 oz (1/2–1 cup dry cereal)
1 small muffin
1 slice of bread
1/2 cup cooked cereal, rice, or pasta
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
What Constitutes a Serving?
Vegetables
1/2 cup cooked or chopped raw vegetables
1 cup leafy vegetables
1/2 cup vegetable juice
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
What Constitutes a Serving?
Fruit
1 medium piece of fruit
1/2 cup of canned fruit
3/4 cup fruit juice
1/4 cup dried fruit
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
What Constitutes a Serving?
Milk, Yogurt, and Cheese
1 1/2–2 oz cheese
1 cup milk or yogurt (skim or 1%)
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
What Constitutes a Serving?Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
2 1/2 to 3 oz of cooked lean meat1/2 cup cooked beans1 egg2 Tbsp peanut butter
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Calcium and WeightRecent studies indicate that eating calcium-rich foods (especially from dairy products) helps control or reduce weight
Women with a high calcium intake from dairy sources gain less weight and body fat than those with a lower intakeWomen with low calcium intake more than double the risk of becoming overweightIn the absence of caloric restriction, obese people with high dietary calcium intake (the equivalent of 3 to 4 cups of milk per day) lose body fat and weightBody weight and fat loss is accelerated during calorie-restricted diets in people with high calcium intake
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Calcium and WeightCalcium from dairy sources is more effective in attenuating weight and fat gain and accelerating fat loss than calcium obtained from other sourcesNutrients found in dairy products may enhance the weight-regulating action of calciumResearchers hypothesize that calcium either helps the body break down fat or causes fat cells to produce less fat Although additional research is necessary, if you are attempting to maintain or lose weight, do not eliminate dairy foods from your diet; using nonfat or low fat products may help you lose weight faster
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
An Example: Patty’s Body Composition Changes through Diet and Exercise
Initial 4 months 16 months 28 months
BW (lbs) 240 190 200 200
% Fat 41 22.5 21.2 19.5
LBM (lbs) 141.6 147.3 157.6 161
FW (lbs) 98.4 42.7 42.4 39
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification & Weight Management
Critical ThinkingWhat behavioral strategies have you used to properly manage your body weight?How do you feel those strategies would work for others?
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification &
Weight Management
Behavior Modification Techniques
Make a commitment to change
Set realistic goals
Exercise regularly
Exercise control over your appetite
Consume less fat in the diet
Eliminate unnecessary food items from the dietInclude calcium-rich foods in the dietUse craving-reducing foods in the dietAvoid automatic eating
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification &
Weight Management
Behavior Modification Techniques
Stay busy
Plan meals ahead of time and shop sensibly
Pay attention to the number of calories in foodCook wisely
Do not serve more food than you should eat
Use portion control in the diet and when dining out
Do not eat out more than once per week; when you do, eat low-fat meals
Eat slowly and at the table only
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification &
Weight Management
Behavior Modification Techniques
Avoid social bingesAvoid temptation by relocating or removing unhealthy foodsAvoid evening food raidsPractice stress management
Have a strong support groupMonitor changes and reward accomplishmentsPrepare for lapses/relapsesThink positive
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise: The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification &
Weight Management
End of Chapter
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