CONTROLLING WEIGHT – STAYING FIT

1. CONTROLLING WEIGHT – STAYING FIT • NO MAGIC BULLET • NO SPECIAL SUPPLEMENTS • REQUIRES UNDERSTANDING OF PROCESSES, DILIGENCE AND MOTIVATION • LIFE STYLE ALTERATIONS • PREVENTION IS BEST

2. CALORIES DO COUNT – CALORIE BALANCE • CALORIE BALANCE = CALORIE INTAKE – CALORIES BURNED • CALORIE INTAKE FROM FOOD AND DRINK • CALORIES BURNED FOR WORK AND HEAT • CALORIE INTAKE = CALORIES BURNED = WT. MAINTENANCE • CALORIE INTAKE > CALORIES BURNED = WT. GAIN • CALORIE INTAKE < CALORIES BURNED = WT. LOSS • (-3500 CALORIES = 1 LB OF FAT LOSS, -500 CALORIES/DAY = -1 LB/WK, -1000 CALORIES/DAY = -2 LB/WK • EASY TO UNDERSTAND AND TRUE – HARD TO ACCOMPLISH

3. SOURCES OF CALORIES • Calories are a measure of energy • Most food and drinks contain calories • Calories come from the protein, fat and carbohydrate found in food and drink • Carbohydrate = 4 calories per gram • Protein = 4 calories per gram • Fat = 9 calories per gram • Vitamins, minerals and water do not contain calories

4. CALORIC DENSITY • Caloric density refers to the number of calories contained in a certain weight (grams) of food • Foods can be loosely placed into groups: Calorically dense = contain a high number of calories per weight Calorically dilute = Contain few or fewer calories per weight

5. CALORICALLY DENSE FOODS • Foods high in fat (butter, margarine, oils, salad dressings, shortening, fatty meat and nuts) are considered calorically dense • Foods high in sugar (sweet drinks, snack foods, candies, pies, cakes) are considered calorically dense • Americans have easy access to a large number of calorically dense foods

6. CALORICALLY DILUTE FOODS • Foods high in water content and fiber would be considered calorically dilute • Fresh vegetables and fruits, cooked pasta, lean fresh meats, whole grain breads, skim milk and high fiber cereals are examples of calorically dilute foods • Americans need to eat more of these types of food

7. 1500 CALORIES: DENSE VS DILUTE CALORIE FOODS • Calorically Dense • 1 ¼ lb hamburger 400 cal • 1 tsp mayonnaise 50 • 1 hamburger bun 150 • 1 biggie fries 400 • 1 16 oz soda 200 • 1 apple pie 300 • TOTAL (1500)

8. CALORICALLY DILUTE • 3 whole peaches 180 cal • 3 whole apples 300 • 2 C sliced carrots 100 • 3 C chopped broccoli 150 • 1 C lima beans 200 • 3 ears of corn 250 • 1 C cooked spaghetti 200 • 2 C cooked mushrooms 85 • ½ head of lettuce 35 • TOTAL (1500)

9. REASONS FOR EATING EXCESS CALORIES • Portion sizes – portion sizes have increased in the last 15 years (supersizing, etc). This is an easy way to consume excess calories • Eating fast – eating rapidly contributes to extra calories before your body/brain can catch up • Easily consumed foods – sweet drinks, snack foods, french fries all can be easily and quickly consumed. Little or no chewing • Not paying attention to your eating. Eating while watching TV, etc.

10. BURNING (EXPENDING) CALORIES • Calories are burned by your body to produce work and heat • Two major components: • Basal (resting) metabolic rate • Voluntary physical activity

11. BASAL METABOLIC RATE • Basal metabolic rate (BMR) is the number of calories burned while at rest to support basic life processes • Heart rate, breathing, temperature regulation, cellular processes • Major caloric expenditure for most people

12. BASAL METABOLIC RATE (CONT) • BMR ranges from about 1000 calories a day for a small woman to about 2500 calories a day for a large man • Average values are 1100-1400 calories a day for women and 1400-1800 calories a day for men • The BMR for muscle tissue is much higher than the BMR for fat tissue

13. EXERCISE-PHYSICAL ACTIVITY • Types: Aerobic and Strength • Aerobic examples – walking, running, biking, swimming • Strength examples – weightlifting, push-ups, pull-ups

14. CALORIES BURNED WITH PHYSICAL ACTIVITY • The number of calories burned with exercise is a function of the duration and intensity of the exercise • More calories are burned with higher intensities and longer durations • Example: • Walking 1 hour = 350-400 cal • Running 1 hour = 650-700 cal • Walking 2 hours= 700-800 cal • Weightlifting/strength exercises also build or maintain muscle which leads to higher BMRs

15. CALORIES EXPENDED BY A 150 POUND PERSON IN ONE HOUR PER EACH ACTIVITY • Sitting (TV, eating, computer) 100 cal • Standing quietly 110 • Housework 270 • Weightlifting 360 • Walking (18 min/mile) 370 • Dancing 420 • Soccer 560 • Basketball 560 • Running (10 min/mile) 700

16. BURNING CALORIES (CONT) • Substitute one hour/day of walking for one hour/day of sitting (TV) and you would burn an additional 270 calories for the day. • Do this everyday and it could result in a 10-20 pound weight difference over a year’s time. • Burning 3500 calories theoretically equals one pound of fat tissue (weight)

17. HOW MUCH EXERCISE? • Minimum aerobic: • 3 times/week, moderate intensity, 30 min • Better aerobic: • 5-6 times/week, moderate intensity with some vigorous intensity, 60-90 minutes • Recommended strength • 3 times/week, 30 minutes • Work primarily large muscle groups (legs, back) • Some abdominal work

18. MEETING PHYSICAL ACTIVITY GOALS • Planned exercise activities (going for a walk, working out in gym, etc) • Everyday movement (moving at work, around home, parking, climbing stairs, etc) • Increasing your everyday movement a +100 calories a day could result in a weight reduction of 10-11 pounds/year • Fidget – people would fidget a lot weigh less than people who don’t fidget

19. WEIGHT LOSS SUPPLEMENTS • Currently, there are NO EFFECTIVE weight loss supplements available on the commercial market (herbs, pills, powders, fat burners, metabolic boosters, hormones, etc) • Some new drugs in the research process • Caffeine – some mild effects • Calcium/dairy – some mild effects • Do not count on supplements for significant weight loss or weight maintenance

20. CALORIE BALANCE SEMINAR • CALORIE BALANCE – TWO SIDES TO THE EQUATION • Written and developed by • Dr. Bob Keith, Professor, Department of Nutrition and Food Science, Auburn University and Nutrition Specialist, Alabama Cooperative Extension System