Download - Chapter 5:Weight Management
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© 2010 Cengage-Wadsworth
Chapter 5:Weight Management1.Obesity = # ___ cause of preventable
deaths.
2.Fad Diets: Yo-Yo
3.Weight Loss:Realistic goal = ___ pounds per week1 pound of fat = ____ caloriesLowest cals per day = ____males
_____femalesExercise ___ minutes per daySet Point Theory
4. Weight Gain:
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WE ARE FAT!
More than 66% of U.S. adults are over overweight and 32% are obese
Obesity = 2nd leading cause of preventable deaths in U.S.
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1 2 3 4 5 6 7 8 9Obesity trends in the United States 1985-2009 based on
BMI ≥ 30 or 30 pounds overweight
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WE SPEND BIG MONEY• About 44% of all women and 29% of all men are on a diet at any given moment
• People spend about $40 billion yearly attempting to lose weight– over $10 billion to weight reduction centers
– $30 billion to diet food sales
• About $100 billion spent yearly to treat obesity-related diseases
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Health Consequences of Excessive Body Weight
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OVERWEIGHT & HEALTH RISKS
• The AHA has identified obesity as one of the six major risk factors for coronary heart disease
• Overweight and obesity are linked to 14% of all cancer deaths in men and 20% in women
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1 2 3 4 5 6 7 8 9Obesity is a health hazard of epidemic proportions in industrialized nations
• People 30 or more pounds overweight during age 30-49 lose about 7 years of life
• People 10-30 pounds overweight lose about 3 years of life
• Severe obesity (BMI > 45) at a young age may cut lifespan by 20 years
• A weight loss reduction of 5%-10% can reduce the risk of heart disease, hypertension, high cholesterol, and diabetes
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Yo-Yo: Body composition changes as a result of frequent dieting
without exercise
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T The Weight Loss Dilemma
• Only about 10% of people who begin a traditional weight loss program without exercise lose the desired weight
• Only 5 in 100 keep the weight off because the body is highly resistant to permanent weight changes through calorie restrictions alone
• Traditional diets fail because few of them incorporate permanent behavioral changes in food selection and overall increase in physical activity and exercise
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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
• Very low calorie diets generate a metabolic imbalance by creating a nutritional deficiency
• Much of the weight lost is in the form of water and protein, not fat
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Low-Carb Diets• Low-carbohydrate/high-protein (LCHP) diets have been very popular– The intake of carbohydrate-rich foods--bread, potatoes, rice, pasta, cereals, crackers, juices, sodas, sweets (candy, cookies, cake), fruits and vegetables--is limited
– Dieters can eat all they want of protein-rich foods including steak, ham, chicken, fish, bacon eggs, nuts, cheese, tofu, high-fat salad dressings, butter, and small amounts of a few fruits and vegetables
• These diets are high in fat• Examples are the Atkins Diet, the Zone, Protein Power, the Carb Addict’s Diet, the South Beach Diet, Sugar Busters
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Low-carbohydrate/high-protein diets create nutritional deficiencies
• Without fruits, vegetables, whole grains, high-protein diets lack many vitamins, minerals, antioxidants, phytonutrients, and fiber that protect against various ailments and diseases
• Long-term adherence to a LCHP diet may increase one’s risk for heart disease, cancer, and osteoporosis
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Low-Carb Diets• Many of these diets succeed because they restrict a large number of foods--people eat less food, causing weight loss
• If people achieve the lower weight without permanent dietary changes, they regain the weight quickly once they return to their previous eating habits
• If people do not change their food selection and activity level permanently, they gain back the weight once they stop dieting and exercising
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Eating Disorders
• Anorexia nervosa & bulimia
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1 2 3 4 5 6 7 8 9Achieving and maintaining a high physical fitness percent body fat standard requires a lifetime
commitment to regular physical activity and proper nutrition
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1 2 3 4 5 6 7 8 9The establishment of healthy eating patterns starts at a
young age
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Setpoint Theory• Weight control theory that the body has an established weight and strongly attempts to maintain that weight
• The body has a weight regulating mechanism (WRM) with a setpoint that controls both appetite and body fat
• The setpoint “knows” at all times the exact amount of adipose tissue stored in fat cells
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Recommendation
• Weight loss should be gradual and not abrupt. Realistic goal = 1-2 pounds per week. 1 pound of fat = 3,500 calories.
• Under no circumstances should a person go on a diet that calls for a level of 1,200 calories or less for women or 1,500 calories or less for men
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Outcome of the three forms of diet on fat loss
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Exercise: The Key to Weight Management
• For weight loss: 60-90 minutes on most days of the week
• At age 25, the typical American gains 1-2 pounds of weight per year
• A person that jogs 3 miles per exercise session 3 times a week burns 900 calories a week; 3,600 calories per month; 46,800 calories per year
• This minimal amount of exercise = about 13.5 pounds of fat in one year
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Low-Intensity vs. High-Intensity Exercise for Weight Loss
• Overall, twice as many calories can be burned during high-intensity activity, and more fat
• If you exercise at a low intensity, you would have to do so twice as long to burn the same number of calories
• Metabolic rate remains at a slightly higher level longer after high-intensity exercise, so you continue to burn calories after exercise
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Weight Loss Myths
• Cellulite - Fat deposits that “bulge out”; these deposits are nothing but enlarged fat cells from excessive accumulation of body fat
• Spot reducing - Fallacious theory proposing that exercising a specific body part will result in significant fat reduction in that area– Fat is lost throughout the entire body, not just the exercised area
– The greatest proportion of fat may come from the biggest fat deposits
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Making Wise Food Choices
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Start With Breakfast
• Breakfast is a critical meal while you are on a weight loss program
• People who skip breakfast are hungrier later in the day and end up consuming more total daily calories than those who eat breakfast
• Regular breakfast eaters have less of a weight problem, lose weight more effectively, and have less difficulty maintaining weight loss
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Weight Gain
• Increase calories per day (500+)
• Increase protein & complex carbs
• 4-6 meals per day and snacks
• Strength train with heavier weight
• Cardio minimum 20-30 minutes
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© 2010 Cengage-Wadsworth
Chapter 5:Weight Management1.Obesity = # ___ cause of preventable
deaths.
2.Fad Diets: Yo-Yo
3.Weight Loss:Realistic goal = ___ pounds per week1 pound of fat = ____ caloriesLowest cals per day = ____males
_____femalesExercise ___ minutes per daySet Point Theory
4. Weight Gain:
![Page 27: Chapter 5:Weight Management](https://reader034.vdocuments.net/reader034/viewer/2022051316/5681455d550346895db22fa1/html5/thumbnails/27.jpg)
© 2010 Cengage-Wadsworth
Lab 5E: Pages 187-188