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Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e
Section V: Concept 17:Section V: Concept 17:
Weight ControlWeight Control
Created by:Gregory J. Welk
Iowa State University
2 Concepts of Physical Fitness 12e
Creeping ObesityCreeping Obesity
OBESITY
AGE
HIGH FAT
LOW FAT 25 35 45 55
3 Concepts of Physical Fitness 12e
Creeping ObesityCreeping Obesity
Physical activitydecreases and leads to a decreaseIn metabolic rate.
If energy expendituredrops more than energy intake, weight gain will occur
4 Concepts of Physical Fitness 12e
Pounds of Weight American’s Pounds of Weight American’s Want to LoseWant to Lose
5 Concepts of Physical Fitness 12e
Other Causes of OverfatnessOther Causes of Overfatness
Heredity - somatotypeHeredity - somatotype Set pointSet point Gland problems (2%)Gland problems (2%) Baby fatnessBaby fatness
6 Concepts of Physical Fitness 12e
Prevalence of DietingPrevalence of Dieting
40% of all women40% of all women 25% of all men25% of all men
Diet products are a 33 billion dollar
industry.
7 Concepts of Physical Fitness 12e
Almost All Diets are Almost All Diets are UnsuccessfulUnsuccessful
50% regain all weight 50% regain all weight within 2 yearswithin 2 years
5-10% keep weight off 5-10% keep weight off permanentlypermanently
Why do diets fail?
8 Concepts of Physical Fitness 12e
Cycle of DietingCycle of Dieting
START DIET
INITIAL MOTIVATION
POSITIVE RESULTS
TROUBLE WITH COMPLIANCE
FAIL W / DIET BLAME SELF
REGAIN INSPIRATION
9 Concepts of Physical Fitness 12e
Yo-Yo DietingYo-Yo Dieting
Increased resistance Increased resistance to weight lossto weight loss
Increased efficiency Increased efficiency of weight gainof weight gain
Info on weight cycling
10 Concepts of Physical Fitness 12e
Problems with Problems with Fad DietsFad Diets
Weight loss is often water lossWeight loss is often water loss Supplements may be dangerousSupplements may be dangerous Diet may lack essential nutrientsDiet may lack essential nutrients Metabolism may slow down if caloric Metabolism may slow down if caloric
intake is very low.intake is very low.
Web17-03 for information on fad diets
11 Concepts of Physical Fitness 12e
Problems with Appetite Problems with Appetite SuppressantsSuppressants
Many people use non prescription Many people use non prescription appetite suppressants to control appetite suppressants to control eating. eating.
Ephedrine related products have Ephedrine related products have been found to be dangerous and been found to be dangerous and have been banned by the FDAhave been banned by the FDA– Herbal equivalents (e.g. Ma Huang are not Herbal equivalents (e.g. Ma Huang are not
safe).safe). Web17-05 for information on ephedra
12 Concepts of Physical Fitness 12e
Problems with Prescription Problems with Prescription Weight Control PillsWeight Control Pills
Fenfluramine/phentermine (fen/phen) Fenfluramine/phentermine (fen/phen) – Used in medicines such as Redux and Pondimin Used in medicines such as Redux and Pondimin – Contributes to a form of valvular heart disease.Contributes to a form of valvular heart disease.– Currently banned by the FDACurrently banned by the FDA
Sibutramine Sibutramine – used in a product called Meridia. used in a product called Meridia. – Has been approved by the FDA but may raise Has been approved by the FDA but may raise
blood pressure and lead to irregular heart beats. blood pressure and lead to irregular heart beats.
13 Concepts of Physical Fitness 12e
Principles of Weight Control Principles of Weight Control (A balance between intake and expenditure)(A balance between intake and expenditure)
EXIN
IN > EX - Gain Weight
IN = EX - Maintain Weight
IN < EX - Lose Weight
14 Concepts of Physical Fitness 12e
Weight Loss BasicsWeight Loss Basics
Need to create a caloric deficit Need to create a caloric deficit (2 ways to do it!)(2 ways to do it!)
–Eat less!Eat less!
–Exercise more!Exercise more!
Lab 17b info
Web17-02 for information on different weight control resources and links
15 Concepts of Physical Fitness 12e
Lifestyle Approach!Lifestyle Approach!
Healthy eating patternsHealthy eating patterns Regular activity patternsRegular activity patterns
A simple AND effective method for long-term
weight control
16 Concepts of Physical Fitness 12e
Healthy Eating PatternsHealthy Eating Patterns
Eating a variety of foodsEating a variety of foods Eating smaller, more frequent mealsEating smaller, more frequent meals Avoiding binging Avoiding binging Reducing fat intakeReducing fat intake
– Fat is calorically dense (high in calories)Fat is calorically dense (high in calories)– Fat is more easily stored than Fat is more easily stored than
carbohydrates or proteincarbohydrates or protein
Lab 17a info
Info from studies on dietary fat and weight control
17 Concepts of Physical Fitness 12e
Regular Activity PatternsRegular Activity Patterns
Benefits of Exercise for Weight ControlBenefits of Exercise for Weight Control– Burns caloriesBurns calories– Maintains LBMMaintains LBM– Increases metabolismIncreases metabolism– Promotes greater fat lossPromotes greater fat loss– Suppresses appetiteSuppresses appetite
What type of exercise is best?What type of exercise is best?– Aerobic exerciseAerobic exercise– Strength or muscle endurance exerciseStrength or muscle endurance exercise
Info on exercise and weight
18 Concepts of Physical Fitness 12e
Weight Loss CalculationsWeight Loss Calculations
1 pound of fat = 3500 calories1 pound of fat = 3500 calories
Maximum weight loss should be Maximum weight loss should be
no more than 1-2 pounds per week:no more than 1-2 pounds per week:
500 calories/day x 7 days/week = 3500 calories/week (1 pound)500 calories/day x 7 days/week = 3500 calories/week (1 pound)
1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)
19 Concepts of Physical Fitness 12e
Behavior Change Principles Behavior Change Principles for Weight Controlfor Weight Control
Set realistic goalsSet realistic goals Moderation in behaviorModeration in behavior Consistency in behaviorConsistency in behavior Social supportSocial support
20 Concepts of Physical Fitness 12e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
Supplemental GraphicsSupplemental Graphics
Lab InformationLab Information
Additional Graphics Additional Graphics on the Effects of Diet on the Effects of Diet
and Activity on and Activity on Weight ControlWeight Control
22 Concepts of Physical Fitness 12e
Lab 17a InformationLab 17a InformationSelecting Strategies for Managing EatingSelecting Strategies for Managing Eating
Select strategies that you might find Select strategies that you might find useful for effective eating habits from useful for effective eating habits from Chart 1.Chart 1.
Discuss your personal experiences Discuss your personal experiences with eating and describe your need with eating and describe your need for employing these strategies in for employing these strategies in your life.your life.
Return to presentation
23 Concepts of Physical Fitness 12e
Return to presentation
Lab 17b InformationLab 17b InformationEvaluating Fast Food OptionsEvaluating Fast Food Options
Compute intake of calories, fat, Compute intake of calories, fat, saturated fat and cholesterol from a saturated fat and cholesterol from a typical fast food meal. (see Appendix typical fast food meal. (see Appendix E)E)
Compare values to recommended Compare values to recommended amounts to see how fast food meals amounts to see how fast food meals influence daily intakes.influence daily intakes.
Discuss the resultsDiscuss the results
24 Concepts of Physical Fitness 12e
SomatotypesSomatotypes
MESO -morph
MESO -morph
ECTO -morph
ECTO -morph
ENDO -morph
ENDO -morph
25 Concepts of Physical Fitness 12e
Body Weight
Time
Control Diet
High Fat Diet 2x slower3x faster
(Brownell, 1986)(Brownell, 1986)
Weight CyclingWeight CyclingReturn to presentation
26 Concepts of Physical Fitness 12e
Benefits of Low Fat Diets for Benefits of Low Fat Diets for Long Term Weight ControlLong Term Weight Control
Dietary fat is stored more efficiently - 3% of Dietary fat is stored more efficiently - 3% of ingested energy (Tucker, 1991).ingested energy (Tucker, 1991).
Energy intake is lower when consuming low fat Energy intake is lower when consuming low fat foods (Lissner, 1987; Kendall, 1991).foods (Lissner, 1987; Kendall, 1991).
Body can increase metabolism of carbohydrates Body can increase metabolism of carbohydrates but will store excess fat (Thomas, 1992). but will store excess fat (Thomas, 1992).
27 Concepts of Physical Fitness 12e
Diet Fat% Pro% CHO% Kcal WTLow Fat 15-20% 13% 70% 2087 - .5 kgMod Fat 30-35% 12% 55% 2352 ~ 0 kgHigh Fat 45-50% 10% 42% 2714 + .3 kg
Key Findings: Subjects on a two week ad libitum diet gained weight eating high fat foods and lost weight on a low fat diet!
Effects of Diet CompositionEffects of Diet Compositionon Calorie Intakeon Calorie Intake
(Lissner et al., 1987)
28 Concepts of Physical Fitness 12e
Effects of Diet CompositionEffects of Diet Compositionon Body Fatnesson Body Fatness
Dietary fat intake was significantly Dietary fat intake was significantly related to adiposity after controlling for related to adiposity after controlling for other potential confounds (total caloric other potential confounds (total caloric intake, exercise level, smoking status intake, exercise level, smoking status and age)and age)
Carbohydrate and protein intake were Carbohydrate and protein intake were NOT related to adiposityNOT related to adiposity
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(Tucker et al., 1991)
29 Concepts of Physical Fitness 12e
Exercise
No Exercise
Body Weight
Time
Weight Loss (kg) Ex No Ex
Fat 6.1 4.6LBM 2.1 3.7Total 8.2 8.3
(Hill et al., 1987)(Hill et al., 1987)
Effects of Exercise and Effects of Exercise and Caloric RestrictionCaloric Restriction
30 Concepts of Physical Fitness 12e
Interaction Between Diet and Interaction Between Diet and Physical InactivityPhysical Inactivity
LowPA
ModPA
HighPA
-1
-0.5
0
0.5
1
1.5
2
2.5
3
Weig
ht
Gain
(kg
)
LowPA
ModPA
HighPA
Low Fat
High Fat
ns nsp = .03
(Lissner et al., 1997)