Presentation Package for Concepts of Physical Fitness 14e

Section V: Concept 15

Managing Diet and Activity for Healthy Body Fatness

Various management strategies for eating and performing physical activity are useful in achieving and maintaining optimal body composition.
Concepts of Physical Fitness 14e 1

Were raising our children the way we raise calves for veal - keep them in boxes, feed them too much, and allow them no exercise.
Rich Killingsworth Center for Disease Control and Prevention

Creeping Obesity
Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur.
Concepts of Physical Fitness 14e 3

Pounds of Weight Americans Want to Lose

Concepts of Physical Fitness 14e

Factors Influencing Weight & Fat Control

Heredity / Genetics Lifestyles

Consumption of excess calories Lack of regular physical activity Easy access to high calorie food makes it harder to eat properly Modern conveniences make activity less likely

Environment

Concepts of Physical Fitness 14e

Portion Distortion

Click here to visit the Portion Distortion

demonstration

Concepts of Physical Fitness 14e

visit www.nhlbi.nih.gov

Prevalence of Dieting

40% of all women 25% of all men

Diet products are a 33 billion dollar industry.

Concepts of Physical Fitness 14e

Almost All Diets are Unsuccessful

50% regain all weight within 2 years 5-10% keep weight off permanently

Why do diets fail?

Concepts of Physical Fitness 14e

Cycle of Dieting
START DIET INITIAL MOTIVATION REGAIN INSPIRATION

FAIL W / DIET BLAME SELF

POSITIVE RESULTS

TROUBLE WITH COMPLIANCE

Concepts of Physical Fitness 14e 9

Yo-Yo Dieting

Increased resistance to weight loss Increased efficiency of weight gain

Concepts of Physical Fitness 14e

10

Problems with Fad Diets

Weight loss is often water loss Supplements may be dangerous Diet may lack essential nutrients Metabolism may slow down if caloric intake is very low. Most (if not all) simply do not work for people long term!
Web15-03 for information on Concepts of Physical Fitness 14e fad diets
11

Dangers of the Atkins Diet

Low carb diets are not a panacea as is typically claimed but the extreme aspects of the Atkins diet are even more problematic. The diet may yield modest weight loss in the short term but long term studies show negative consequences. The Physicians Committee for Responsible Medicine has been working to counter the pro-Atkins media and slow the hype about the Atkins diet.

Problems with Appetite Suppressants

Many people use non prescription appetite suppressants to control eating. Ephedrine related products have been found to be dangerous and have been banned by the FDA

Herbal equivalents (e.g. Ma Huang are not safe).

Web15-07 for information on ephedra
Concepts of Physical Fitness 14e 13

Problems with Prescription Weight Control Pills

Fenfluramine/phentermine (fen/phen)

Used in medicines such as Redux and Pondimin Contributes to a form of valvular heart disease. Currently banned by the FDA Used in a product called Meridia. Has been approved by the FDA but may raise blood pressure and lead to irregular heart beats.

Sibutramine

Concepts of Physical Fitness 14e

14

Principles of Weight Control

(A balance between intake and expenditure)
IN EX

IN > EX - Gain Weight IN = EX - Maintain Weight IN < EX - Lose Weight

Concepts of Physical Fitness 14e 15

Lab 15b info

Guidelines for Losing Body Fat

Need to create a caloric deficit (2 ways to do it!)

Eat

less! more!
Web15-02 for information on different weight control resources and links

Exercise

Concepts of Physical Fitness 14e

16

Lifestyle Approach!

Healthy eating patterns Regular activity patterns

A simple AND effective method for long-term weight control.

Concepts of Physical Fitness 14e

17

Lab 15a info

Healthy Eating Patterns

Eating a variety of foods Eating smaller, more frequent meals Avoiding bingeing Reducing fat intake

Fat is calorically dense (high in calories) Fat is more easily stored than carbohydrates or protein

Info from studies on dietary fat and weight control

Concepts of Physical Fitness 14e 18

Healthy Eating Patterns continued

Low glycemic load diets may be a more sensible alternative to lowcarbohydrate diets. Artificial sweeteners and fat substitutes may help but cannot be considered a sure cure for body fat problems. Avoid anything with ephedra. Restrict empty calories. Learn the difference between craving and hunger.
Concepts of Physical Fitness 14e 19

Info on exercise and weight

Regular Activity Patterns

Benefits of Exercise for Weight Control

Burns calories Maintains LBM Increases metabolism Promotes greater fat loss Suppresses appetite Aerobic exercise Strength or muscle endurance exercise
Concepts of Physical Fitness 14e 20

What type of exercise is best?

Weight Loss Calculations

1 pound of fat = 3500 calories Maximum weight loss should be no more than 1-2 pounds per week:
500 calories/day x 7 days/week = 3500 calories/week (1 pound) 1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)
Concepts of Physical Fitness 14e 21

Guidelines for Gaining Muscle Mass

Young people often have difficulty in gaining weight or muscle mass. Changes in the frequency and composition of meals are important to gain muscle mass. Physical activity is important in gaining muscle mass.

Concepts of Physical Fitness 14e

22

Behavior Change Principles for Weight Control

Set realistic behavioral goals Moderation in behavior Consistency in behavior Social support

Concepts of Physical Fitness 14e

23

Web Resources
Online Learning Center

On the Web pages for Concept

Concepts of Physical Fitness 14e

24

Supplemental Graphics
Lab Information Additional Graphics on the Effects of Diet and Activity on Weight Control

Return to presentation

Lab 15a Information

Selecting Strategies for Managing Eating

Select strategies that you might find useful for effective eating habits from Chart 1. Discuss your personal experiences with eating and describe your need for employing these strategies in your life.

Concepts of Physical Fitness 14e

26

Return to presentation

Lab 15b Information

Evaluating Fast Food Options

Compute intake of calories, fat, saturated fat and cholesterol from a typical fast food meal. (see Appendix E) Compare values to recommended amounts to see how fast food meals influence daily intakes. Discuss the results

Concepts of Physical Fitness 14e

27

Benefits of Low Fat Diets for Long Term Weight Control

Dietary fat is stored more efficiently - 3% of ingested energy (Tucker, 1991). Energy intake is lower when consuming low fat foods (Lissner, 1987; Kendall, 1991). Body can increase metabolism of carbohydrates but will store excess fat (Thomas, 1992).

Concepts of Physical Fitness 14e

28

Effects of Exercise and Caloric Restriction

Exercise Fat LBM Total Weight Loss (kg) Ex No Ex 6.1 4.6 2.1 3.7 8.2 8.3

Body Weight

No Exercise

(Hill et al., 1987)

Time
Concepts of Physical Fitness 14e 29

Do You Know How Food Portions Have Changed in 20 Years?

National Heart, Lung, and Blood Institute Obesity Education Initiative

20 Years Ago

BAGEL
Today

140 calories 3-inch diameter

How many calories are in this bagel?

20 Years Ago

BAGEL
Today

140 calories 3-inch diameter

350 calories 6-inch diameter

Calorie Difference: 210 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

How long will you have to rake leaves in order to burn the extra 210 calories?*
*Based on 130-pound person

Calories In = Calories Out

If you rake the leaves for 50 minutes you will burn the extra 210 calories.*

*Based on 130-pound person

CHEESEBURGER
20 Years Ago Today

333 calories

How many calories are in todays cheeseburger?

CHEESEBURGER
20 Years Ago Today

333 calories

590 calories

Calorie Difference: 257 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

How long will you have to lift weights in order to burn the extra 257 calories?*
*Based on 130-pound person

Calories In = Calories Out

If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.*
*Based on 130-pound person

SPAGHETTI AND MEATBALLS

20 Years Ago Today

500 calories 1 cup spaghetti with sauce and 3 small meatballs

How many calories do you think are in today's portion of spaghetti and meatballs?

SPAGHETTI AND MEATBALLS

20 Years Ago Today

500 calories 1 cup spaghetti with sauce and 3 small meatballs

1,025 calories 2 cups of pasta with sauce and 3 large meatballs

Calorie Difference: 525 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

How long will you have to houseclean in order to burn the extra 525 calories?*
*Based on 130-pound person

Calories In = Calories Out

If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.*
*Based on 130-pound person

FRENCH FRIES
20 Years Ago Today

210 Calories 2.4 ounces

How many calories are in todays portion of fries?

FRENCH FRIES
20 Years Ago Today

210 Calories 2.4 ounces Calorie Difference: 400 Calories

610 Calories 6.9 ounces

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

How long will you have to walk leisurely in order to burn those extra 400 calories?*
*Based on 160-pound person

Calories In = Calories Out

If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*
*Based on 160-pound person

SODA
20 Years Ago Today

85 Calories 6.5 ounces

How many calories are in todays portion?

SODA
20 Years Ago Today

85 Calories 6.5 ounces

250 Calories 20 ounces

Calorie Difference: 165 Calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

How long will you have to work in the garden to burn those extra calories?*
*Based on 160-pound person

Calories In = Calories Out

If you work in the garden for 35 minutes, you will burn approximately 165 calories.*
*Based on 160-pound person

TURKEY SANDWICH
20 Years Ago Today

320 calories

How many calories are in todays turkey sandwich?

TURKEY SANDWICH
20 Years Ago Today

320 calories

820 calories

Calorie Difference: 500 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

How long will you have to ride a bike in order to burn those extra calories?*
*Based on 160-pound person

Calories In = Calories Out

If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.*
*Based on 160-pound person

End of Portion Distortion Demo

Return to Presentation