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Weight Management: Finding a Healthy Balance

Weight Management: Finding a Healthy Balance. Chapter 12. Objectives. To discuss the differences between overweight and obesity and implications for health To present the concept of caloric balance in weight control

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Weight Management: Finding a Healthy Balance

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  1. Weight Management: Finding a Healthy Balance Chapter 12 Sport Books Publisher

  2. Objectives • To discuss the differences between overweight and obesity and implications for health • To present the concept of caloric balance in weight control • To examine the role of exercise and lifestyle modification in maintaining a healthy weight • To gain familiarity with the consequences of dieting and eating disorders • To set and evaluate personal goals for maintaining a healthy weight Sport Books Publisher

  3. Introduction • More than 35% of Canadian adults are considered overweight or obese • More than 30% of Canadian children are considered overweight or obese Sport Books Publisher

  4. Introduction • Physical activity has been engineered out of day-to-day life • The food environment has become more “toxic” by the day • Eating disorders have emerged due to social pressures to be thin Sport Books Publisher

  5. Energy-Balance Equation Sport Books Publisher

  6. Energy-Balance Equation • Body weight is influenced by: • Energy expended through physical activity • Energy gained through dietary intake • Energy is measured in the form of Calories • This is expressed by the ‘energy-balance equation’ Sport Books Publisher

  7. Weight Stability • The left side represents Calories consumed • The right side represents Calories expended through physical activity or exercise • This situation depicts a balanced energy equation - a stable weight is achieved Calories consumed = Calories expended Sport Books Publisher

  8. Weight Gain • Calories consumed beyond the body’s needs are stored as fat • Weight gain occurs when energy consumed exceeds energy expended through physical activity Calories consumed > Calories expended Sport Books Publisher

  9. Weight Loss • Calories expended through physical activity must exceed Calories consumed in food for weight loss to occur Calories consumed < Calories expended Sport Books Publisher

  10. Energy-Balance Equation • Some people want to put on a few pounds to look better, or to “bulk up” for athletic events • Healthy weight gain is best achieved through a regimen of increasing (healthy) food intake while participating in a strength-training program to develop lean muscle tissue Sport Books Publisher

  11. Energy Needs of the Body • A large amount of energy must be consumed by the body in order to carry out vital functions such as: • Blood circulation • Respiration • Brain activity Sport Books Publisher

  12. Basal Metabolic Rate (BMR): The minimum amount of energy the body requires to carry on all vital functions Sport Books Publisher

  13. Basal Metabolic Rate • BMR varies throughout the life cycle • BMR is generally higher at birth and increases until age 2, after which it declines as life progresses • Other factors affecting BMR: • Body composition • Physical fitness • Sex • Sleep • Pregnancy • Body temperature • Age Sport Books Publisher

  14. Exercise and Weight Management • The amount of energy expended through physical activity depends on: • Volume of exercise (time, number of workouts) • Intensity of exercise • Type of exercise Sport Books Publisher

  15. Exercise and Weight Management • In order to efficiently lose weight, exercise should be combined with controlled eating patterns that involve Calorie reduction Sport Books Publisher

  16. Benefits of Exercise • Strengthens the heart • Improves endurance • Provides a means of managing stress • Helps prevent osteoporosis • Burns Calories • Increases metabolic rate Sport Books Publisher

  17. Benefits of Exercise • Weight management is easier when an exercise regimen is included • Greater lean muscle mass, decreased fat mass, and a higher level of fitness are associated with higher levels of metabolism • A higher metabolic rate allows you to eat more without gaining weight Sport Books Publisher

  18. Body Composition Sport Books Publisher

  19. Body Composition • There are three interrelated aspects of the human physique: • Size (volume, mass, surface area, length) • Structure (skeletal, muscular, fat arrangement and distribution) • Composition (amount of fat, muscle, bone) • Body composition is one of the major components of physical fitness Sport Books Publisher

  20. Body Composition • Most common method used in body composition analysis is the ‘Two-Component’ model of the body • This model includes: • Lean body mass (LBM) • Fat body mass • Total body fat (TBF) Sport Books Publisher

  21. Lean Body Mass • Refers to the ‘non-fat’ or ‘fat-free’ component of the body • Includes skeletal muscle, bone, water • May represent a biological lower limit beyond which health is compromised • Excessive leanness may increase a female’s chances of developing amenorrhea (absence of menstruation) • Amenorrhea includes a reduced production of estrogen, which may also increase a female’s chances of developing osteoporosis Sport Books Publisher

  22. Lean body mass is calculated as follows: LBM = TBM -TBFLean body mass = Total body mass - Total body fat • TBF is calculated as follows: TBF = TBM x %BODY FAT 100 Sport Books Publisher

  23. Fat Body Mass • Can be divided into two types of fat: • Storage Fat (SF) • Essential Fat (EF) Sport Books Publisher

  24. 1. Storage Fat Fat that accumulates as adipose tissue Sport Books Publisher

  25. 1. Storage Fat Serves as an energy reserve Sport Books Publisher

  26. 1. Storage Fat Cushions and protects internal organs Sport Books Publisher

  27. 1. Storage Fat Mainly subcutaneous distribution Sport Books Publisher

  28. 1. Storage Fat Average male storage fat = 12% Sport Books Publisher

  29. 1. Storage Fat Average female storage fat = 15% Sport Books Publisher

  30. 1. Storage Fat Excess fat is associated with numerous health problems Sport Books Publisher

  31. 2. Essential Fat Required for normal physiological functioning Sport Books Publisher

  32. 2. Essential Fat Present in • Bone marrow • Heart • Lungs • Liver • Spleen • Kidneys • Intestines • Muscle • Central nervous system Sport Books Publisher

  33. 2. Essential Fat Comprises about 3% of body weight for the average male Sport Books Publisher

  34. 2. Essential Fat Comprises about 12% of body weight for the average female Sport Books Publisher

  35. 2. Essential Fat Gender-specific essential fat is located in the mammary glands, pelvic region, and is involved in hormone-related functions and pregnancy Sport Books Publisher

  36. Direct Measurement Indirect Measurement Measuring Body Fat Sport Books Publisher

  37. Measuring Body Fat • Involves grinding tissue • Measures fat via chemical analysis • Impractical for living organisms • Used on cadavers Direct Measurement Sport Books Publisher

  38. Measuring Body Fat • Skinfold calipers • Hydrostatic weighing • Bod-Pod • Bioelectrical impedance • DEXA Indirect Measurement Sport Books Publisher

  39. Skinfold Calipers Sport Books Publisher

  40. Skinfold Calipers • Measures skinfold thickness to predict or estimate total body fat • Based on the assumption that subcutaneous fat is directly related to total body fat • Accuracy is ± 3% when performed correctly Sport Books Publisher

  41. Hydrostatic Weighing Sport Books Publisher

  42. Hydrostatic Weighing • Determines body density to be used in further equations that calculate percent body fat • Based on Archimedes’ principle of water displacement - an object submerged in water yields a buoyant force equal to the weight of water displaced Sport Books Publisher

  43. Hydrostatic Weighing • Bone and muscle have a greater density than water • Fat is less dense than water • Thus, a person’s relative buoyancy is positively correlated with body fat • That is, a person with a higher body fat percentage is less dense (weighs less in water) than a lean individual Sport Books Publisher

  44. Hydrostatic Weighing • To calculate body fat, the following measurements are needed: • Body weight on land • Underwater body weight • Water density at the performed temperature • Residual lung volume • More accurate measure Sport Books Publisher

  45. The Bod-Pod Sport Books Publisher

  46. The Bod-Pod • Very expensive method • Very accurate measure • May facilitate measuring large or heavy individuals because it does not involve underwater submersion Sport Books Publisher

  47. Bioelectrical Impedance (BIA) Sport Books Publisher

  48. Bioelectrical Impedance (BIA) • Based on differences in electrical conductivity between fat-free mass and fat mass Sport Books Publisher

  49. Bioelectrical Impedance (BIA) • Percent body fat is calculated from measures of body density determined by passing an electrical current through the body Sport Books Publisher

  50. Bioelectrical Impedance (BIA) • BIA is influenced by the subject’s hydration level • The more hydrated one is, the leaner the BIA measurement will be Sport Books Publisher

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