CHAPTER OUTLINE Overweight vs Obesity Tolerable Weight The

CHAPTER OUTLINE Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Chapter 5 Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Key Terms Overweight: Excess body weight against a given standard, such as height or recommended percent body fat; less than obese Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Obesity: A chronic disease characterized by excessive body fat in relation to lean body mass; usually at least 30% above recommended body weight

Percentage of U. S. Adults Who Are Overweight and Obese 5. 1

Definitions for CDC’s Obesity Trends among U. S. Adults between 1985 and 2003 Obesity: Having a very high amount of body fat in relation to lean body mass, a Body Mass Index (BMI) of 30 or higher, or being 30 pounds or more overweight Body Mass Index (BMI): A measure of an adult’s weight in relation to his or height, specifically the adult’s weight in kilograms divided by the square of his or height in meters 5. 2

5. 2 Obesity* Trends among U. S. Adults BRFSS, 1985 *Based on a BMI ≥ 30 or 30 lbs overweight No Data <10% 10%– 14% 15– 19% 20%– 24 % ≥ 25%

5. 2 Obesity* Trends among U. S. Adults BRFSS, 1990 *Based on a BMI ≥ 30 or 30 lbs overweight No Data <10% 10%– 14% 15– 19% 20%– 24 % ≥ 25%

5. 2 Obesity* Trends among U. S. Adults BRFSS, 1995 *Based on a BMI ≥ 30 or 30 lbs overweight No Data <10% 10%– 14% 15– 19% 20%– 24 % ≥ 25%

5. 2 Obesity* Trends among U. S. Adults BRFSS, 2000 *Based on a BMI ≥ 30 or 30 lbs overweight No Data <10% 10%– 14% 15– 19% 20%– 24 % ≥ 25%

5. 2 Obesity* Trends among U. S. Adults BRFSS, 2003 *Based on a BMI ≥ 30 or 30 lbs overweight No Data <10% 10%– 14% 15– 19% 20%– 24 % ≥ 25%

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Health Consequences of Obesity is a risk factor for Hypertension Congestive heart failure High blood lipids Atherosclerosis Stroke Thromboembolitic disease Varicose veins

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Health Consequences of Obesity is a risk factor for Type 2 diabetes Osteoarthritis Gallbladder disease Sleep apnea Ruptured intervertebral disks Arthritis Cancer (breast, colon, and prostate)

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Many people want to lose weight so they will look better—that’s a noteworthy goal The problem, however, is that they have a distorted image of what they would really look like if they reduce to what they think is their ideal weight Hereditary factors play a big role and only a small fraction of the population have the genes for a “perfect body”

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management The media has the greatest influence on people’s perception of what constitutes ideal body weight Most people use fashion, fitness, and beauty magazines to determine what they should look like

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management The “ideal” body shapes, physiques, and proportions seen in these magazines are rare and essentially achieved only through airbrushing and medical reconstruction

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Many individuals, and primarily young women, go to extremes in an attempt to achieve these unrealistic figures Failure to attain a “perfect body” may lead to eating disorders in some individuals

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management As people set their own target weight, they should be realistic Attaining an excellent body-fat value is extremely difficult for some

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management An excellent body fat value is extremely difficult to maintain, unless people are willing to make a commitment to a VIGOROUS LIFETIME EXERCISE PROGRAM AND TO PERMANENT DIETARY CHANGES Few people are willing to do that – thus, the moderate percent body fat category may be more realistic for many people

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management A question you should ask yourself is: Are you happy with your weight? Part of enjoying a higher quality of life is being happy with yourself If you are not, you either need to do something about it or learn to live with it!

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management If you are above the moderate percent body fat category, you should try to come down and stay in this category, for health reasons: this is the category in which there appears to be no detriment to health

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Tolerable Weight Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management If you are in the moderate category but would like to be lower, you need to ask yourself a second question: How bad do I want it? Do you want it bad enough to implement lifetime exercise and dietary changes? If you are not willing to change, you should stop worrying about your weight and deem the moderate category as “tolerable” for you

5. 3 Differences Between Self. Reported and Actual Energy Intake and Physical Activity in Overweight People

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Critical Thinking Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Do you consider yourself overweight? If so, how long have you had a weight problem, what attempts have you made to lose weight, and what has worked best for you? Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Impact of Excessive Weight 65 million Americans are overweight or consider themselves to be overweight Of these, 30 million are obese 50% of all women and 25% of all men are on diets at any given moment People spend $40 to $50 billion yearly attempting to lose weight and another $30 billion on diet food sales

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Ideal vs. Recommended Body Weight No such thing as “ideal” weight “Recommended” weight is a better term Recommended weight varies among people Two overweight individuals at the same weight —if one has risk factors due to genetics or dietary habits, this individual is at higher risk for disease and a lower weight may be recommended

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Diet Crazes Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Fad diets continue to appeal to people of all shapes and sizes These diets may work for a while but their success is usually short lived “When I get the latest fad diet, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out” -Kelly Brownell (foremost weight management researcher)

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Low-Carb/High-Protein (LCHP) Diets Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management A few studies suggest that, short-term, LCHP diets are more effective for weight loss than carbohydrate-based diets. These results are preliminary and controversial. In LCHP diets: A large amount of weight loss is water and muscle protein, not body fat. Some of this weight is quickly regained when regular dietary habits are resumed

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Low-Carb/High-Protein (LCHP) Diets Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Few people are able to stay with LCHP diets for more than a few weeks at a time; the majority stop dieting before the targeted program completion LCHP dieters are rarely found in a national weightloss registry of people who have lost 30 pounds and kept them off for a minimum of six years Food choices are severely restricted in LCHP diets; with less variety, individuals tend to eat less (800 to 1, 200 calories/day) and thus lose more weight

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Low-Carb/High-Protein (LCHP) Diets Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management LCHP diets may promote heart disease, cancer, and increase the risk for osteoporosis LCHP diets are fundamentally high in fat (about 60 percent fat calories) LCHP diets are not recommended for people with diabetes, high blood pressure, heart disease, or kidney disease LCHP diets do not promote long-term healthy eating patterns

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management How to Recognize Fad Diets Are nutritionally unbalanced Are based on testimonials Were developed according to “confidential research” Promote rapid and “painless” weight loss Promise miraculous results

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management How to Recognize Fad Diets Restrict food selection Require the use of selected products Use liquid formulas instead of foods Misrepresent salespeople as individuals qualified to provide nutrition counseling Fail to provide information on risks associated with weight loss and diet use

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management How to Recognize Fad Diets Do not involve physical activity Do not encourage healthy behavioral changes Are not supported by the scientific community or national health organizations Fail to provide information for weight maintenance upon completion of diet phase

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Eating Disorders Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Anorexia nervosa, bulimia nervosa, binge-eating disorder: physical and emotional conditions thought to stem from individual, family, and social pressures Eating disorders are increasing steadily in most industrialized nations where society encourages low-calorie diets and thinness

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Eating Disorders Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Intense fear of becoming fat does not disappear even when losing extreme weight Individuals clip images from magazines to use as their ideal body goal Articles on dangers of eating disorders fail to deter behavior in these individuals; instead, they look for ideas in these articles to use in their search for a "perfect body"

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Key Term Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Anorexia nervosa: An eating disorder characterized by selfimposed starvation to achieve and maintain very low body weight Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Anorexia Nervosa Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Individuals suffering from anorexia nervosa: Refuse to maintain body weight over a minimal normal weight Perceive themselves as overweight even when emaciated Deny their condition Have an intense fear of gaining weight even though underweight May fear weight gain more than death by starvation

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Key Term Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Bulimia nervosa: An eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and maintain low body weight Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Bulimia Nervosa Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Bulimics usually are healthy-looking, welleducated, and near recommended body weight They seem to enjoy food and often socialize around it They have emotional challenges, rely on others, lack self-confidence For them, recommended weight and food are abnormally important

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Bulimia Nervosa Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management People suffering from bulimia nervosa: Fear gaining weight Have recurrent episodes of binge eating Feel stress after binge eating Practice self-induced vomiting, fasting, and excessive exercise and misuse laxatives and medications Evaluate themselves based on body shape and weight

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Key Term Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Binge-eating disorder: An eating disorder characterized by uncontrollable episodes of eating excessive amounts of food within a relatively short time Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Binge-Eating Disorder Eating an unusually large amount of food Eating until uncomfortably full Eating out of control Eating much faster than usual during binge episodes Eating alone due to embarrassment by how much food is consumed Feeling disgusted, depressed, or guilty after overeating

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Energy-Balancing Equation Weight maintenance: Calories in = calories out Weight gain: Calories in > calories out Weight loss: Calories in < calories out

Components of Total Daily Energy Requirement 5. 4

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Critical Thinking Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Is there a difference in the amount of food that you are now able to eat compared with the amount that you ate in your midto late-teen years? If so, to what do you attribute these differences? What actions are you taking to account for the difference? Daily Food Logs Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way 1 pound of fat: 3, 500 calories Daily Food Logs Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Traditional Weight-Loss Concepts Balancing food intake against output allows a person to achieve recommended body weight Overweight people just eat too much It really does not matter to the human body how much (or little) fat is stored Some truth to these statements, but still open to debate and research Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Setpoint Theory Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management A weight-regulating mechanism, located in the hypothalamus of the brain, regulates how much the body should weigh Setpoint sets the amount of body fat it considers necessary and works tirelessly to maintain it Setpoint functions like a thermostat: it detects fluctuations in weight and makes adjustments in energy metabolism and appetite

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Setpoint Theory Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management The setpoint has a profound effect on amount of food you eat As you lose weight, it signals hunger As you gain weight, it reduces appetite As you overeat, triggers body to “waste” As you don’t eat enough, triggers body to “conserve”

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Setpoint Theory Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Two most common obstacles to weight loss Genetics Lifestyle Setpoint illustrates how genetics and lifestyle overlap The setpoint range is determined by genetics Where the individual ends up in the range is a result of lifestyle

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Research and Setpoint The body resists maintenance of altered weight Obese and lifetime non-obese individuals were used Following a 10% weight loss, body attempted to regain the lost weight, burning up to 15% fewer calories Following a 10% weight gain, the body attempted to lose weight, burning 10– 15% more calories than expected Results imply that after a 10% weight loss, a person would have to eat less or exercise more to account for the estimated deficit of 200 to 300 daily calories

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Factors That May Influence the Setpoint increases with Constant dieting Excessive fat intake High sugar intake Metabolic and body composition changes associated with aging Setpoint decreases with Aerobic exercise Smoking (more detrimental than the extra weight)

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Weight Gain and Body Composition Changes Starting at age 25, the typical American gains 1 pound of weight per year By age 65, the average adult will have gained 40 pounds of weight Because of the typical reduction in activity as we age, each year people also lose half a pound of lean tissue Therefore, over this span of 40 years, there is an actual fat gain of 60 pounds accompanied by a 20 -pound loss of lean body mass

Effects of Types of Diet and Exercise on Weight Loss 5. 5

Body Composition Changes as a Result of Frequent Dieting without Exercise 5. 6

5. 7 The Role of Diet and Exercise on Weight Loss

5. 8 Effects of Daily Energy Expenditure on Percent of Weight Regained Following a Weight Reduction Program

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Low-Intensity vs. High-Intensity Some individuals promote low-intensity exercise over high-intensity for weight loss purposes Compared with high intensity, a greater proportion of calories burned during lowintensity exercise are derived from fat The lower the intensity of exercise, the higher the percentage of fat utilization as an energy source

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Low-Intensity vs. High-Intensity In theory, if you are trying to lose fat, this principle makes sense, but in reality it is misleading The bottom line when you are trying to lose weight is to burn more calories—when your daily caloric expenditure exceeds your intake, weight is lost The more calories you burn, the more fat is lost

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Low-Intensity vs. High-Intensity During low-intensity exercise, up to 50% of the calories burned may be derived from fat, the other 50% from glucose (carbohydrates) With intense exercise, only 30 to 40% of the caloric expenditure comes from fat Overall, however, you can burn twice as many calories during high-intensity exercise and, subsequently, more fat as well

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Low-Intensity vs. High-Intensity For example: If you exercise for 30 to 40 minutes at moderate intensity and burn 200 calories, about 100 of those calories (50%) would come from fat If you exercise at high intensity during those same 30 to 40 minutes, you can burn 400 calories—with 120 to 160 of the calories (30 to 40%) coming from fat

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Low-Intensity vs. High-Intensity Whereas it is true that the percentage of fat used is greater during low-intensity exercise, the overall amount of fat used is still less during low-intensity exercise If you exercise at a low intensity, you would have to do so twice as long to burn the same number of calories

5. 2 Comparison of Energy Expenditure between 30 and 40 Minutes of Low-Intensity vs. High-Intensity Exercise

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Exercise: The Key to Lifetime Weight Management The most effective way to tilt energy balancing equation in your favor is through physical activity Research shows that a combination of diet and exercise is the most effective way to lose weight Maintenance of exercise program appears to be the best predictor of long-term weight loss maintenance

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management “ Physical inactivity is certainly a major, if not the primary, cause of obesity in the United States today. A certain minimal level of activity might be necessary for us to accurately balance our caloric intake to our caloric expenditure. With too little activity, we appear to lose the fine control we normally have to maintain this incredible balance. This fine balance amounts to less than 10 calories per day, or the equivalent of one potato chip. ” Dr. Jack Wilmore

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Weight Loss Recommendations Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Have a desire to do so Make lifetime changes in eating habits Increase physical activity Make a sensible decrease in caloric intake

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Increase Physical Activity Accumulate 60 minutes of activity every day of your life To increase daily physical activity Walk, don’t drive; avoid escalators, remote controls Commit to a lifetime aerobic exercise program 45– 60 minutes/session, 5– 6 times/week during weight loss period 30 minutes/session, 3– 5 times/week for weight maintenance Strength train 2– 3 times per week Select 10– 12 exercises and do 3 sets of 10– 12 reps

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Role of Aerobic Exercise in Weight Management A 45 -minute exercise session = 300 calories 5 sessions per week: 300 x 5 = 1, 500 calories 52 weeks per year: 1500 x 52 = 78, 000 calories 1 lb of fat = 3, 500 calories 78, 000 calories ÷ 3, 500 = 22 pounds of fat

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Role of Strength Training in Weight Management Each additional pound of muscle tissue may increase BMR by up to 35 calories per day An increase of 3 pounds would represent: 3 lbs x 35 calories x 365 days = 38, 325 calories 1 lb of fat = 3, 500 calories 38, 325 calories ÷ 3, 500 = 11 pounds of fat

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Change in Eating Habits Decrease fat intake: for good Use primarily mono- and polyunsaturated fats Eat adequate grains, fruits, and vegetables Limit meat consumption to 3 oz. per day Count calories when on a diet Treat yourself once in a while Juniorsize, NEVER supersize Plan prior to socializing around food

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Behavior Modification: Walk across Campus & Drink One Less Can of Pop/Day Small changes make a BIG difference Walking a mile a day Monday through Friday = 100 calories x 5 days = 500 calories/week Eliminate the equivalent of a daily can of soda pop = 160 calories x 7 days = 1, 120 calories/week 500 + 1, 120 = 1, 620 calories/week 1, 620 calories x 52 weeks = 84, 240 calories/year 84, 240 calories ÷ 3, 500 = 24 pounds of fat

College Nutrition

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Monitoring Caloric Intake People who are successful in losing weight carefully monitor caloric intake

Making Wise Food Choices Breakfast 5. 9

Making Wise Food Choices Lunch 5. 9

Making Wise Food Choices Dinner 5. 9

Estimated Energy Requirement (EER) per Pound of Body Weight Based on Lifestyle Patterns and Gender 5. 3

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Target Caloric Intake for Weight Loss Determine the daily estimated energy requirement (EER) Determine the total daily energy requirement (TDER) by adding the average daily caloric expenditure through physical activity to the EER Subtract your body weight x 5 from the TDER

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Food Logs Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management To help monitor and adhere to a diet plan, use daily food logs Guidelines are provided for 1, 200 -, 1, 500 -, 1, 800 -, and 2, 000 -calorie diet plans The objective is to meet (not exceed) the number of servings allowed for each diet plan

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management What Constitutes a Serving? Bread, Cereal, Rice, and Pasta 1/2 of a bun, bagel, or English muffin 1 oz (1/2– 1 cup dry cereal) 1 small muffin 1 slice of bread 1/2 cup cooked cereal, rice, or pasta

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management What Constitutes a Serving? Vegetables 1/2 cup cooked or chopped raw vegetables 1 cup leafy vegetables 1/2 cup vegetable juice

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management What Constitutes a Serving? Fruit 1 medium piece of fruit 1/2 cup of canned fruit 3/4 cup fruit juice 1/4 cup dried fruit

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management What Constitutes a Serving? Milk, Yogurt, and Cheese 1 1/2– 2 oz cheese 1 cup milk or yogurt (skim or 1%)

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management What Constitutes a Serving? Meat, Poultry, Fish, Dry Beans, Eggs, Nuts 2 1/2 to 3 oz of cooked lean meat 1/2 cup cooked beans 1 egg 2 Tbsp peanut butter

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Calcium and Weight Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Recent studies indicate that eating calcium-rich foods (especially from dairy products) helps control or reduce weight Women with a high calcium intake from dairy sources gain less weight and body fat than those with a lower intake Women with low calcium intake more than double the risk of becoming overweight In the absence of caloric restriction, obese people with high dietary calcium intake (the equivalent of 3 to 4 cups of milk per day) lose body fat and weight Body weight and fat loss is accelerated during calorierestricted diets in people with high calcium intake

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Calcium and Weight Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Calcium from dairy sources is more effective in attenuating weight and fat gain and accelerating fat loss than calcium obtained from other sources Nutrients found in dairy products may enhance the weightregulating action of calcium Researchers hypothesize that calcium either helps the body break down fat or causes fat cells to produce less fat Although additional research is necessary, if you are attempting to maintain or lose weight, do not eliminate dairy foods from your diet; using nonfat or low fat products may help you lose weight faster

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management An Example: Patty’s Body Composition Changes through Diet and Exercise Initial 4 months 16 months 28 months BW (lbs) 240 190 200 % Fat 41 22. 5 21. 2 19. 5 LBM (lbs) 141. 6 147. 3 157. 6 161 FW (lbs) 98. 4 42. 7 42. 4 39

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Critical Thinking Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way What behavioral strategies have you used to properly manage your body weight? How do you feel those strategies would work for others? Daily Food Logs Behavior Modification & Weight Management

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Behavior Modification Techniques Make a commitment to change Set realistic goals Exercise regularly Exercise control over your appetite Consume less fat in the diet Eliminate unnecessary food items from the diet Include calcium-rich foods in the diet Use craving-reducing foods in the diet Avoid automatic eating

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Behavior Modification Techniques Stay busy Plan meals ahead of time and shop sensibly Pay attention to the number of calories in food Cook wisely Do not serve more food than you should eat Use portion control in the diet and when dining out Do not eat out more than once per week; when you do, eat low-fat meals Eat slowly and at the table only

Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Managemen t Losing Weight the Sound and Sensible Way Daily Food Logs Behavior Modification & Weight Management Behavior Modification Techniques Avoid social binges Avoid temptation by relocating or removing unhealthy foods Avoid evening food raids Practice stress management Have a strong support group Monitor changes and reward accomplishments Prepare for lapses/relapses Think positive

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