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Presentation Package for Concepts of Physical Fitness 14e

Section V: Concept 15 Managing Diet and Activity for Healthy Body Fatness. Presentation Package for Concepts of Physical Fitness 14e. Various management strategies for eating and performing physical activity are useful in achieving and maintaining optimal body composition.

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Presentation Package for Concepts of Physical Fitness 14e

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  1. Section V: Concept 15 Managing Diet and Activity for Healthy Body Fatness Presentation Package for Concepts of Physical Fitness 14e Various management strategies for eating and performing physical activity are useful in achieving and maintaining optimal body composition. Concepts of Physical Fitness 14e

  2. “We’re 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

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

  4. Pounds of Weight American’s Want to Lose Concepts of Physical Fitness 14e

  5. Factors Influencing Weight & Fat Control • Heredity / Genetics • Lifestyles • Consumption of excess calories • Lack of regular physical activity • Environment • Easy access to high calorie food makes it harder to eat properly • Modern “conveniences” make activity less likely Concepts of Physical Fitness 14e

  6. Portion Distortion Click here to visit the “Portion Distortion” demonstration visit www.nhlbi.nih.gov Concepts of Physical Fitness 14e

  7. Prevalence of Dieting • 40% of all women • 25% of all men Diet products are a 33 billion dollar industry. Concepts of Physical Fitness 14e

  8. 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

  9. START DIET INITIAL MOTIVATION REGAIN INSPIRATION FAIL W / DIET POSITIVE RESULTS BLAME SELF TROUBLE WITH COMPLIANCE Cycle of Dieting Concepts of Physical Fitness 14e

  10. Yo-Yo Dieting • Increased resistance to weight loss • Increased efficiency of weight gain Concepts of Physical Fitness 14e

  11. 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 fad diets Concepts of Physical Fitness 14e

  12. 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.

  13. 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

  14. 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 • Sibutramine • Used in a product called Meridia. • Has been approved by the FDA but may raise blood pressure and lead to irregular heart beats. Concepts of Physical Fitness 14e

  15. IN EX IN > EX - Gain Weight IN = EX - Maintain Weight IN < EX - Lose Weight Principles of Weight Control (A balance between intake and expenditure) Concepts of Physical Fitness 14e

  16. Lab 15b info Guidelines for Losing Body Fat • Need to create a caloric deficit (2 ways to do it!) • Eat less! • Exercise more! Web15-02 for information on different weight control resources and links Concepts of Physical Fitness 14e

  17. Lifestyle Approach! • Healthy eating patterns • Regular activity patterns A simple AND effective method for long-term weight control. Concepts of Physical Fitness 14e

  18. 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

  19. Healthy Eating Patterns continued • Low “glycemic load” diets may be a more sensible alternative to low-carbohydrate 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

  20. 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 • What type of exercise is best? • Aerobic exercise • Strength or muscle endurance exercise Concepts of Physical Fitness 14e

  21. 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

  22. 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

  23. Behavior Change Principles for Weight Control • Set realistic behavioral goals • Moderation in behavior • Consistency in behavior • Social support Concepts of Physical Fitness 14e

  24. Web Resources Online Learning Center “On the Web” pages for Concept Concepts of Physical Fitness 14e

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

  26. Lab 15a InformationSelecting Strategies for Managing Eating Return to presentation • 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

  27. Lab 15b InformationEvaluating Fast Food Options Return to presentation • 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

  28. 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

  29. Effects of Exercise and Caloric Restriction Weight Loss (kg) Ex No Ex Fat 6.1 4.6 LBM 2.1 3.7 Total 8.2 8.3 Exercise No Exercise (Hill et al., 1987) Body Weight Time Concepts of Physical Fitness 14e

  30. Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

  31. BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?

  32. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

  33. 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

  34. Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person

  35. CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?

  36. CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories

  37. 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

  38. 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

  39. 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?

  40. 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

  41. 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

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

  43. FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces How many calories are in today’s portion of fries?

  44. FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces 610 Calories 6.9 ounces Calorie Difference: 400 Calories

  45. 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

  46. Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutesyou will burn approximately 400 calories.* *Based on 160-pound person

  47. SODA 20 Years Ago Today 85 Calories 6.5 ounces How many calories are in today’s portion?

  48. SODA 20 Years Ago Today 85 Calories 6.5 ounces 250 Calories 20 ounces Calorie Difference: 165 Calories

  49. 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

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

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