Fitness Concepts

Healthy Body Weight

National Institutes of Health About 65% of American adults are

overweight More than 30% of American adults are

obese (“over fat”) Obesity has doubled since 1960 At current rates, all American adults will

be overweight by 2030

Health Implications of Overweight and Obesity

33% rise in Type 2 Diabetes 400,000 premature deaths annually Obesity is one of the six major

controllable risk factors for heart disease

Weight loss of 5-10% in obese individuals can reduce the risk of certain diseases

Factors Contributing to Excess Body Fat: Lifestyle Factors Physical activity levels have

declined; one average, Americans spend 15 minutes per day exercising 170 minutes per day watching TV and

Movies (not counting Internet and video games)

* Over the last 100 years, daily energy expenditure has decreased by about 200 calories.

Physical Activity and Exercise Physical Activity – increase daily

physical activity to at least 30 minutes per day; to lose weight or maintain weight loss, 60 or more minutes per day is recommended

Exercise Endurance exercises burn calories Strength/resistance training builds

muscle mass, which increases metabolic rate

Diets

Any diet that cuts calories can cause weight loss (but is it healthy weight loss?)

Low-carb diets have not yet been proven safe over the long-term

Diets with many restrictions have high drop out rates

Again, people with long-term successes still exercise in 60 minutes or more of moderate physical activity per day

Diets Supplements and Pills Not proven safe or effective…not subject to many

FDA regulations More than half of weight loss products make

completely false promises (if it sounds too good to be true, it likely is)

Drugs – usually diuretics or laxatives that produce quick weight-loss, but it is only liquid loss, leaving you dehydrated (plus the weight will come back) Ephedra – recently banned by the FDA, was in

several weight loss drugs and caused several deaths (especially among athletes looking to cut weight). The drug basically had the effects of speed: it caused energy bursts plus come-downs, panic attacks, nausea, seizures, heart attacks, and death. The point? Is you don’t’ know what’s in it, how it works, and it isn’t specifically FDA-approved, don’t’ even consider it.

SMU Study

An study followed over 10,000 people as they attempted to lose weight and keep it off. Among those that lost a minimum of 50 pounds and kept it off for 5 years, there were 7 things in common.

Activity: In groups of 3, come up with a list of 7 common factors.

1. Failed multiple times before succeeding2. High carbohydrate, low-fat diet3. Over 60 minutes of aerobic exercise per day4. Other, non-planned physical activities each day

(tennis, extra walking, etc.)5. Smaller portions and the ability to say “No” to more6. Eating at least 5 times per day7. Kept track of weight regularly (some daily, but I

don’t recommend it)

How many calories a day do you need? 12: No exercise / sit & lay down

13: No regular exercise / sedentary 14: Daily walking wo strenuous or

planned ex. 15: Every day active + planned aerobic

activity 20/25 min a day 16: daily aerobic ex. exceeding 90 min.

Pick your # and multiply by the weight you want to be (ideal weight)

E.g. 15.5 x 125 = 1937.5 calories.

Weight Loss Guidelines

To lose weight: lower calorie intake by 150-250 calories a day.

A daily negative energy balance of 250–1000 calories corresponds to 0.5–2 pounds per week of weight loss

NEVER go below 1200 calories!!! (unless under medical supervision)

Losing weight smart: 2 lbs per week max.

Always combine cutting calories with PA! Use weights! You’ll maintain your muscle

weight but lose fat.

Energy Balance

Weight Management and/or loss is about creating a proper energy balance

To lose a pound of fat, you must create a negative energy balance of 3500 calories

2 cups whole milk = 320 calories; 2 cups skim = 180

2 cups sweet tea = 140 cal., Unsweetened = 0

12oz DP or Coke = 150 calories, Diet = 0 Candy bar = 240 calories Walking 2 miles per day = -200 calories

Energy BalanceNeutral Calorie Balance

Calories consumed = calories used

no change in weight

Positive Calorie Balance

calories consumed > calories used

weight gain

Negative Calorie Balance

calories consumed < calories used

weight loss

www.MyPyramid.gov

Lab Activity – 10 points (Active Learning) Thursday At home: for 3 days (best to include one

weekend day), note down EVERYTHING you eat + what you do for Physical Activity

Bring sheet to computer lab activity on Fr.! What you eat/ how much of it (Be specific) What you do/how long/intensity (Be specific)

B. Reading a Food Label

1. Serving Size

The first place to start when you look at the Nutrition Facts label

Serving sizes are standardized to make it easier to compare similar foods;

They are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label.

Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more)

In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

2. Calories (and calories from fat)

Calories provide a measure of energy The calorie section of the label can help

you manage your weight. Only about 30% of your calories should

come from fat. Remember: the number of servings

you consume determines the number of calories you actually eat (your portion amount).

A guide: 40 Calories is low, 100 Calories is moderate and 400 Calories or more is high

3. The nutrientsLimit These Nutrients Get Enough of These

Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. Remember: You can use the Nutrition Facts label not only to

help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.

5. Understanding the Footnote on the Bottom of the Nutrition Facts Label

This statement must be on all food labels.

6. The Percent Daily Value (%DV)

5%DV or less is low and 20%DV or more is high

Plain vs Fruit Yogurt