Workshop 7: Weight Control and Management

1. WPD4082 Whole Person Development on Healthy Lifestyle Workshop 7:Weight Control and Management

2. Introduction • Health and longevity are threatened when a person is either overweight or underweight. • Overweight and obesity increase one’s risk of developing serious cardiovascular, pulmonary, and metabolic diseases and disorders. • Underweight may have a higher risk than others of cardiac, musculoskeletal, and reproductive disorders. • Thus, healthy weight is key to a healthy and longer life.

3. Objective: Students are able to know • how to attain balanced diet • the results of energy imbalance • how to control body weight

4. I. Energy Energy levels differ between people, due to: • Age • Sex • Lifestyle

5. 1. Basal Metabolic Rate (BMR) The lowest level of energy required by the body for normal healthy living Male: RMR = BW (in lb) x 11 kcal/lb Female: RMR = BW (in lb) x 10 kcal/lb

6. 2. Physical Activity (PAL) • The higher the activity level, the higher the energy input and output needed (*Based on body weight of 60 kg )

9. The total energy expenditure ≈ BMR + PAL

10. II. Energy Balance • Maintaining Weight Energy Input(Food intake) = Energy Output(Basal metabolic rate + Physical activities)

11. 2. Positive Energy Balance Energy Intake> Energy Expended Positive Energy Balance (Weight Gain) • excess energy will be stored in the form of fat • 3500 kcal = 1 pound (0.45 kg) • Excess fat is a health concern

12. 3 ways in gaining weight： • decrease the amount of physical activity NOT RECOMMANDED • increase the amount of food intakeDON’T INCREASE THE AMOUNT OF FAT INTAKE • increase your body weight by resistance training OPTIMUM

13. 3. Negative Energy Balance Energy Intake < Energy Expended  Negative Energy Balance (Weight Loss) • Weight may be lost either from fat burn, muscle or/and water loss • Weight loss too much or too soon may also cause health problem

14. 3 main ways to lose weight： • controlling diet (i.e. reduce energy intake) KEEP BALANCED DIE • increase the amount of physical activity (i.e. increase energy expenditure) EXCESSIVE ACTIVTIES MAY CAUSE INJURY • controlling diet + increasing the amount of physical activity  OPTIMUM

15. III. Guidelines for healthy weight Control • weight loss should be from fat not from muscle or water • the rate of weight loss expected by the people is often greater than what is recommended • a safe and effective weight loss program --never intake below 1200 calories per day • a restriction of more than 1000 calories from one’s typical intake can lead to feelings of deprivation than result in a return to old eating patterns • Daily calorie deficit of 500 to 1000 kcal and maximum loss of 1-2 pounds per week -- RECOMMENDED

16. IV. Behaviour Modification • the need to identify and modify those behaviours that contribute to the unsuccessful, fail to sustain, feel frustrated, temptation elsewhere during the weight-control program

17. Suggestions for modification of behaviors : • Self-discipline and self-control • Foods to eat • Food purchasing • Food storage • Food preparation and serving • Restaurant eating • Method of eating • Activity • Mental attitude

18. Reference • Harvard Medical School (2002) Exercsie: A Program You Can Live With. Harvard Medical School Publications. • Hodgson, Barry (2001) Sport and PE. AComplete Guide to GCSE (2nd ed.). Hodder & Stoughton. • Hoeger, W.W.K. & Hoeger, S. (2005) Fitness and Wellness (6th ed.) Thomson Wadsworth.