Managing weight

Managing Weight

Caloriesa quantity of food capable of producing such

an amount of energy.

Girls= 1800-2400 calories depending on activity level

Boys= 2000- 3200 calories depending on activity level

The average American eats 4000 calories per day!

Obesity Percent of adults age 20 years and over who are obese:

33.9%

Percent of adults age 20 years and over who are overweight (and not obese): 34.4%

Percent of adolescents age 12-19 years who are obese: 18.1%

Percent of children age 6-11 years who are obese: 19.6%

Percent of children age 2-5 years who are obese: 10.4%

Obesity Trends* Among U.S. AdultsBRFSS, 2010

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

What are some problems associated with obesity?

Weight Management

Desirable Weight It is the weight that is healthful for a person

Factors influencing weight: Age Height Gender Body Frame Basal Metabolic rate Percent muscle tissue Activity level

Factors: Body FrameThe approximate weight and density of the

bone structure

Small, medium or large can be determined by measuring the wrist > 5 ½ in = small frame 5 ½- 6 ¼ = medium frame < 6 3/8 = large frame

Factors: Basal Metabolic Rate (BMR)

The number of calories the body uses at rest

Calorie: a unit of energy produced by food and used by the body

Essential Body Fat: the amount of body fat needed for optimal health

Factors: Percent Muscle TissueMuscle tissue burns more calories at rest, then

any other type of tissue.

Exercising can increase muscle tissue

Factors: Activity LevelLevels of Physical Activity

Range of Moderate-Intensity Minutes a Week

Summary of Overall Health Benefits

Comment

Inactive No activity beyond baseline

None Being inactive is unhealthy

Low Activity beyond baseline but fewer than 150 minutes a week

Some Low levels of activity are clearly preferable to an inactive lifestyle

Medium 150 minutes to 300 minutes a week

Substantial Activity at the high end of this range has additional and more extensive health benefits than activity at the low end

High More than 300 minutes a week

Additional Current science does not allow researchers to identify an upper limit of activity above which there are no additional health benefits

Body weight indicatorsHealthful body fat for teen male= 11-17%

Healthful body fat for teen females= 16-24%

Tests: Skinfolds Underwater weighting Pinch fold of skin on the upper arm and then

estimate the thickness. If it is more than 1 inch in thickness you have excess body fat

Body Weight IndicatorsBMI- Body mass index:

Can be calculated by online calculators, determined by charts or using mathematical formulas

BMI <18 = Underweight 18.9-24.9 = Normal and Healthy 25-29.9 = overweight >30 = obese

Problems with this method?

Weight ManagementA diet and exercise plan to maintain or attain a

desirable weight and body composition

Weight management plan: based on caloric intake and calorie expenditure

• Caloric Intake: Number of calories a person consumes from food and beverage

• Caloric expenditure: number of calories a person uses for basal metabolism, digestion and physical activity

Weight Management1 lb. = 3500 Calories

To gain 1 lb. you must over a period of a week take in 3500 more calories than are expended

To lose 1 lb., caloric intake, over a period of time, must be less than 3500 less than caloric expenditure

Weight loss strategiesFad Diets: is a quick weight-loss strategy that is

popular for a short time. You lose weight and gain it back when resume regular eating habits.

Liquid Diets: is a diet in which beverages are substituted for some or all meals. These are dangerous

Weight loss strategiesOTC pills: diet pills purchased in drugstores,

grocery stores and health food stores. These can be dangerous, addictive and ineffective

Laxatives and Diuretics: Laxatives: drug that helps a person have a bowel

movement. Diuretic: product that increase the amount of urine

excreted. Only losing fluids not weight, calories are still used

in the body and stored as fat.

Best Weight Management StrategyEating habits and exercise!

The best and most consistent way to lose weight is to each a healthy well balanced diet and to exercise.

Eating breakfast, lunch, and dinner are important.

Some people may eat up to 6 smaller, high grade meals a day!

The best way to maintain current weight is to eat a healthy well balanced diet and to exercise. You may see no results at first, but stick it out and you will begin

to see results. Personal experience.

Physical Activity

Key Guidelines for AdolescentsShould engage in 60 minutes or more of physical activity daily

Aerobic- most of the 60 or more minutes a day should be either moderate or vigorous intensity aerobic physical activity

Muscle strengthening- as part of the 60 minutes of physical activity, muscle strengthening physical activity should be included on at least 3 days of the week.

Bone strengthening- as part of the 60 minutes of physical activity, bone strengthening activity should be included on at least 3 days of the week.

Aspects of Physical Fitness1. Muscular Strength

2. Muscular Endurance

3. Cardiovascular Endurance

4. Flexibility

5. Body Composition

1. Muscular Strength Muscular strength is the

ability of the muscle to exert force during an activity

The key to making your muscles stronger is working them against resistance

Types of resistance?

If you want to gain muscle strength, try exercises such as lifting weights

2. Muscular endurance•Muscular endurance is the ability of the muscle to continue to perform without fatigue • To improve your muscle endurance, try cardio respiratory activities such as walking, jogging, bicycling, or dancing.•Less weight more reps.

PHYSICAL FITNESSMUSCULAR STRENGTH AND

ENDURANCE

Strength Training:

Maximum muscle tension with minimal repetitions (3-5)

Endurance Training:

Lighter weight with more repetitions (8-12)

Benefits:

Maintain or increase bone mass

Reduce body fat

Reduce blood pressure

Control your blood glucose

3. Cardiovascular endurance Cardiovascular endurance is the

ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity

To improve your cardiovascular endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.

The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.

PHYSICAL FITNESSCARDIOVASCULAR ENDURANCE

Cardiovascular Endurance- the ability of the heart to provide oxygen to muscles during physical activity for a prolonged period of time.

(bike, run, walk, swim, sports)

Benefits:

Decrease in heart rate

Better blood flow and distribution

Lowered blood pressure

Improves the heart’s ability to pump blood throughout the body

Increased energy

4. flexibility Flexibility is the range of

motion around a joint

Good flexibility in the joints can help prevent injuries through all stages of life

If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.

PHYSICAL FITNESS FLEXABILITY

Types of Stretches:

Dynamic

Ballistic: rapidly stretching the muscle with a bouncing movement. (can cause injury)

Static: stretching muscle to a point where a pull is felt and holding the stretch for 15-30 sec.

Benefits:

Injury prevention

Increase power

Improve coordination

Increase range of motion

Increased circulation of blood

Increased energy levels

5. Body Composition Body composition refers to

the relative amount of muscle, fat, bone, and other vital parts of the body

Fat Vs. Lean Mass (muscle, bone, tendons, and ligaments).

Bathroom scale does not assess how much body weight is fat and how much is lean mass

Body composition is important to consider for health and managing your weight!

PHYSICAL FITNESS BODY COMPOSITION

Body composition refers to the amount of relative fat to muscle you have in your body (body fat %)

Why is it important to understand your own body composition?

Video http://www.nbc.com/news-sports/today-show/skinny-fat-masks-obesity

Fun ideas for exercise Walking

Jogging

Running

Sprinting

Cycling

Rowing

Hiking

Jumping Jacks

Jumping Rope

Stair climber

Kick boxing

Weightlifting (boys and girls)

Zumba

Elliptical

Circuit training

Dancing

Aerobics

Swimming

Lunges

Squats

Push-ups

Sit-ups

Basketball

Volleyball

Pilates

Yoga

Pull-ups

Tennis

Racquetball

Soccer

Golfing

Circuit training

Questions related to exercise:How often should you weight lift?

Is it bad to exercise too much?

Does running hurt as much as it helps?

What is the best type of exercise to lose weight?

How to make exercise easier and more efficient?

How to exercise on a busy schedule?

What’s the best type of exercise?

What is the best time to exercise?

Gaining Healthy Weight

Gaining Body Weight Set a reasonable goal within a certain time period.

The greatest gain will be made in the first three months. In untrained young men, it can be approximately 3

pounds per month In well-trained athletes and women, the gains will be

much less.

An individual on a weight-gain program should follow the same dietary principles advocated for those who are maintaining or even trying to lose body weight. The only major difference will be that greater amounts of foods will be consumed to gain weight.

Gaining Body Weight Increase your calorie intake. To add a pound of

muscle a week you need to increase your caloric intake by approximately 400 calories.

Start a strength training exercise program.

Be aware of misleading information concerning dietary supplements that promise to effectively increase the amount of lean muscle mass. Most advertised claims are speculative, very little

controlled research may have been done.

Time Out: Protein and MuscleFind foods that are low in fat, high in protein.

Time Out: Protein Shakes Most Americans consume the necessary

amount of protein needed in order to gain muscle, but when lacking in protein, protein shakes may be necessary.

Many people drink protein shakes for energy before a workout, but that is not their primary purpose. Protein shakes are primarily to help the body build muscle and restore itself after exertion. For energy prior to or following exertion, carbohydrates and water are far better. It’s the carbohydrates in protein shakes, in fact, that provide the energy boost many people associate with drinking them.

Time Out: SteroidsAnabolic steroids does not in itself bring about any significant

improvements in strengthen, aerobic endurance, lean body mass, or body weight (American College of Sports Medicine).

There is no conclusive scientific evidence that extremely large doses of anabolic-androgenic steroids either aid or hinder athletic performance.

The prolonged use of oral anabolic-androgenic steroids has resulted in liver disorders in some persons.

The administration of steroids to male humans may result in a decrease in testicular size and function and a decrease in sperm production.

Time out: Protein and MuscleMany people assume that protein is the important food for

increasing muscle mass, but total energy intake, primarily from carbohydrate, is what allows the body to train and to bring about the increased gain in muscle size.

Energy Drinks

Energy drinks vs. sports drinks. What’s the difference?

Ingredients

Ginseng

Vitamin B

*UNREGULATED BY THE FDA*

Guarana

Gingko

Moderation is the key!CAFFEINE:

Health officials recommend no more than 100mg/day

Average 12 oz. soda contains 18 - 55mg

12 oz. coffee contains 80 - 120mg

CAFFEINEHow much is too much?

Source of graph: American Beverage Assoc.

91

344

mg. of caffeine

=31 12 oz.

144

160

160

16 oz.

16 oz.

16 oz.

8 oz.

16 oz.

11 Cans =

=

=

=

= 3 Cans

4.5 Cans

5 Cans

5 Cans16

Cans !!!

Caffeine Comparison

Excessive Caffeine

Possible Health Risk

Abnormal Heart Rate, Cardiac Arrest, and Even DEATH

Abnormal Heart Rate •Dehydration

Abnormal Heart Rate

Dehydration•Weight Gain

Abnormal Heart Rate

Dehydration

Weight Gain

•Mild Addiction MOOD SWINGS

Abnormal Heart Rate

Dehydration

Weight Gain

Mild Addiction

•Jolt and Crash Cycle

Life Long NutritionLife long nutrition requires us all to actively

engage in healthy eating habits and engaging in physical activity.

Knowing how to manage our weight allows us to engage in life long nutrition as well.

We will develop skills and habits that will help us in our life long nutrition (food labeling, food guide pyramid).