Diet & Exercise

1. Diet & Exercise 157

2. Fat on the body • Protects internal organs • Major supplier of energy • stores fat soluble vitamins • keeps us warm 157

3. Body Fat Men 11-17% fat Women 16-25% fat 157

4. What is Obesity • 20% or more over fat • Height/weight tables do not take into consideration body composition • Prevention easier than treatment • loss of weight - same number of fat cells

5. Health Risks of Obesity • Cancer • Diabetes • Arthritis • Psychological disturbances • Gallbladder problems • Gout • Hypertension & heart disease

6. Obesity Caused by; • Inactivity • Low metabolism • Heredity • Overeating • Adipocytes (fat cells) grow - lipid content increases

7. The average person has 30 million fat cells The average obese person has over 70 million fat cells You can blame your parents for the amount of fat cells you have! You can blame yourself for keeping ‘em filled up!

8. DIET • Dangerously • Inadvisable • Eating • Tactics

9. Cellulite • Stored fat beneath the skin • Tight connective tissue • Connective fibre in women is tighter • Pills, potions and injections don’t work • Only exercise gets rid of fat 158

10. Body Mass Index • BMI – for people between age 20-55 • Range 20 – 27 is good • Under 20 – underweight • Over 27 – overweight • m - body mass in kg • h = height in meters • 1 kg – 2.2 pounds • 1” = 2.54 cm

11. Example • Peter is 6’2” weighs 245 pounds • 6’2” = 74” x 2.54 = 187.9 cm =1.88m • 245 Lb / 2.2 = 111.36 • square 1.88 = 3.53 • divide 111.36 by 3.53 = 31.54 • Peter is considered overweight

12. Problems with using BMI to rate people • Doesn’t differentiate betw’n fat/muscle • Doesn’t work for very tall/short people • Doesn’t work for very fit people • Some very fit/muscular people are “over-fat” when using the BMI • Based on height/weight only • Should only be used as a general guide! 158

13. Energy Balance • One pound of fat = 3,500 calories • Positive energy balance = gain fat • Energy intake greater than expenditure • Negative energy balance= lose fat • Energy intake less than expenditure

14. DIET Damned Idiots Endorsing Thinness

15. Dieting • Diets do not work! • Lose fat or muscle? • Rapid weight loss = water and protein • Metabolism decreases to conserve energy • 1 - 2 pounds per week - max! • Fasting is the best way to gain weight!

16. DIET • Deceptive • Industry • Eating • Trap

17. Low Carb/High Protein Diets • Usually low in calories • Can make you dizzy • Ketosis (metabolizes protein) • Dangerous levels of sodium and potassium • Will lose weight but it is several pounds of salty water • Carbs should be the fuel/protein builds and repairs 159

18. Weight Loss vs. Fat Loss • Scales are not accurate • Skin fold is not 100% accurate • Underwater weighing • Bio-impedance testing • Go by girth measurement & fit of clothes 160

19. Weight Gain • Eat more food than energy expenditure • Increase muscle mass - not fat! • High protein diet will not work • Physiological and weight training factors • Muscle tissue will be laid down only during exercise 160

20. Weight Loss Gimmicks • Diuretics & Water pills • Diet pills • Saunas & steam baths • Vibrating belts • Rubber suits • Dieting & Fat loss schemes 161

21. DIET • Did • I • Eat • Today?

22. Set Point Theory • Body’s comfortable weight • Diet alone is only a temporary weight reduction • Diet and Exercise = reduce set point 161

23. Dietary Programs Dietary Program Main food Health Hazards Beverly Hills Diet Lots of Fruit Diarrhea/shock/ death Cambridge Powdered drink Shock / death mix Dr. Atkins Low carbs/ high Vomiting,  choles- Protein, no fruit terol, dehydration, lose salty water Not fat Low calorie/ no dizziness Fit For Life protein vomiting 162

24. Good Eating Plans Weight Watchers • Balanced diet based on four food groups • No health hazards • Encourages exercise Covert Bailey – Fit or Fat • well balanced “Target Diet” • No health hazards • Encourages exercise

25. Rapid Weight Loss • May cause; • Dehydration • Kidney damage • Muscle loss • Irritability Most diets don’t change eating behaviours

26. Ask yourself these questions…… Does the diet; • include food from all four food groups? • recommend minimum daily requirements • provide at least 1200 calories per day? • limit weight loss to 1-2 LB a week • include exercise? •  Is it low in fat and high in fibre? If you answer “no” to any of these – don’t do the diet! 162

27. Yo-Yo Dieting Diet cycling and body weight fluctuations increases risk of coronary artery disease much more than being overweight does Exercise is the magic pill!

28. Spot Reduction • Does not work!!! • Must do Aerobic Exercise • to burn the fat • Strength train • to increase the furnaces!

29. The Winning Combination • What do you think about when you diet? • Weight management should be well rounded – enjoyment of food and physical activity • Know what you can and can’t change

30. Four food groups – variety • Low fat, low simple sugars, high fibres • Increase activity levels • Strength train – builds fat burning furnace • Aerobics – burns fat • Don’t rely on supplements – Eat Food! 164

31. 80/20 rule (better to think of as 90/10!) • Don’t feel guilty! • “Do it, enjoy it – get back on track” Dr. Daniel Kosich 164

32. Effects of Exercise • Look better • Feel better • More energy • Sleep better • Eat less (and more nutritiously) • Live longer , gets sick less • etc, etc. etc

33. A healthy eating plan & exercise allows you to eat more Eating more gives you increased nutrition & increased pleasure