WellnessChapter 10

p. 229

Guidelines for a Healthy Lifestyle

Weight Managementp. 230

• Obesity – a chronic disease characterized by body mass index (BMI) 30 or higher– 35 percent of the adult population are obese

• Overweight – Excess weight characterized by a body mass index (BMI) greater than 25 but less than 30– More than half of Americans are overweight

• Main causes– Poor dietary habits– Physical inactivity

The Weight Loss Dilemmap. 232-233

• Yo-Yo dieting – constantly losing and gaining weight– Increases the risk of dying from cardiovascular

disease– Only 10 percent of all people who lose weight

without exercise are able to lose their desired weight

– Worse, only 5 in 100 are able to keep the weight off

Diet Crazesp. 233

• Fad diets – They may work for a awhile, but it’s usually short lived– They are very low in calories– They deprive the body of certain nutrients– The weight loss is water, protein and not fat

• Low-carb diets – limits the carbohydrates

• Combo diets – Proteins and non-starchy carbohydrates cannot be

eaten together

Energy-Balancing Equationp. 238

• Energy-balancing equation – A person will not gain or lose weight if their caloric input equals their caloric output– Resting metabolic rate (RMR) – The energy requirement to

maintain the body’s vital processes in the resting state

Setpoint Theorypp. 238-239

• Setpoint Theory – Weight control theory holding that the body has an established weight and strongly attempts to maintain that weight– Weight-regulating mechanism (WRM) – a feature of the

hypothalamus of the brain that controls how much the body should weight

Continued: Setpoint Theorypp. 238-239

• Effects of a Vary Low Calorie Diet– Activates the body’s survival mechanism, readjusting the

metabolism to a lower caloric balance• The Body “Register” – the body tracks the nutrients and

calories consumed daily– The brain will not feel satisfied until the calories and nutrients

have been registered– Lowering the Setpoint

• 1. Exercise• 2. A diet high in complex carbohydrates• 3. Nicotine• 4. Amphetamines

Diet and Metabolismpp. 240

• When weight is loss by dieting only– Lean body mass always decreases

• When weight is loss by a near-fasting diet– Up to half of the weight loss is lean body mass

• When a diet is combined with exercise– Close to 100 percent of the weight loss is fat– Lean tissue may increase

• Loss of lean tissue– Weakens the organs– Weakens the muscles– Slows metabolism– Large loss of lean tissue

• Tissue loss can cause disturbance in heart function and damage other organs

Exercise: The Key to Weight Managementpp. 240-241

• Combination of diet and exercise leads to greater weight loss

• The best predictor of long term weight loss is exercise• Very few individuals lose weight by participating in 30

minutes of exercise per day• Overweight people need 60-90 minutes of daily physical

activity to manage their body weight effectively– To prevent weight gain, 60 minutes of daily activity is

recommended– To maintain substantial weight loss, 90 minutes of daily activity is

recommended– To gain health benefits, 30 minutes of daily activity is

recommended

Combining Aerobic and Strength Training pp. 242-243

• To lose weight, a combination of aerobic and strength-training works best

• Data has shown that each additional pound of muscle tissue raises the BMR in the range of 6 to 35 calories per day

Low-Intensity Verse High-Intensity for Weight Loss pp. 242-243

• During low-intensity exercise, up to 50 percent of the calories burned are from fat– The other calories are from glucose (carbohydrates)

• During intense exercise, 30 to 40 percent of the caloric expenditure comes from fat

• Percentages are tricking because since you burn more calories during high-intensity exercise, you burn more fat than with low-intensity exercise (see p. 243)

Healthy Weight Gainp. 244

• How to gain weight– You should exercise (mainly strength-training)– You should increase your caloric intake– Just overeating will raise the fat component– Eat a pre-exercise and after-exercise snack• carb/protein snack

– peanut butter, turkey, or tuna fish sandwich; milk or yogurt and fruit; or nuts and fruit

Nutritional Accompaniments to Strength Trainingp. 244

• How to gain weight with strength training– 30 to 60 minutes before training eat a carb/protein snack

• carbohydrates supply energy for training• the amino acids in the blood during training enhances the muscle-

building process

– Immediately to an hour after consume a carb/protein snack• promotes muscle growth and strength development• Post-exercise Carbohydrates helps restore the muscle glycogen• Carbohydrates with protein induce and increase in blood insulin and

growth hormone levels– essential to the muscle-building process

– 48 hours after muscle fibers absorb a greater amount of amino acids• within the first hour is the most critical

Weight-Loss Mythspp. 244-245

• Cellulite – is nothing but enlarged fat cells that bulge out from accumulated body fat

• Spot reducing – exercising a specific body part will result in significant fat reduction in that area– This theory is FALSE– When fat comes off, it does so throughout the

entire body, not just the exercised area