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).