Unformatted text preview: Weight Management Chapter 6 Creating a Wellness Lifestyle KINE 2202-05 Pamela G. Landin, MS, ATC Incidence of Obesity rose from 13% to 24% in the 1990's. Figure 6.1 p. 128 $40 Billion is spent a year in attempting to lose weight $10 billion to gym memberships $30 billion on diet food sales Tolerable Weight Practical standard that is not "ideal" but "acceptable" Problem with distorted image of "ideal" Magazines "Are you happy with your weight?" If not, you either need to act on it or learn to live with it (not being happy with yourself is not healthy) Should try to have below a BMI of 25 to reduce risk of disease "How badly do you want to change your weight?" Fad Dieting Do not incorporate exercise and lifestyle changes in eating habits Only 10% of people on a fad diet (without exercise) lose weight and only 5% keep the weight off Crash diets Use of high protein 1/10 amount of energy than fat Most of weight in the form of water weight, not fat Low carb/high protein diets Atkins, Zone, Protein Power, Scarsdale, Car Addict's, Sugar Busters Low carb intake forces liver to produce glucose Since protein is mostly water, most of weight loss again is water Can gain some or most of weight back if stop diet Two studies found that people on a low carb diet compared to a low fat diet lost almost 2x as much weight, but after a year had gained even more back and the low fat dieters had kept their weight off Since a newer phenomenon, there is not Energy Balancing equation The Principles of Weight Management Caloric balance = # kcal consumed - # kcal expended Diet and Metabolism Basal Metabolic Rate (BMR) will drop dramatically against a consistently negative caloric balance Diet with less than 800 kcal/day This is a survival mechanism, which is why once off a diet weight is gained back quickly Also lose lean muscle mass in the process Exercise THE key to successful weight loss Combined with a diet/change to eating habits, weight loss is enhanced and lean muscle tissue is maintained To lose weight, need to participate in at least 30 minutes of physical activity a day Recommendation is 60 minutes a day Combining cardio and strength training is best way to lose weight, as the increased lean muscle tissue burns fat more effectively Spot Reducing
"If I do 100 sit-ups a day, I will lose my belly weight." Spot Reducing Loss out NOT POSSIBLE Fat is reduced by general aerobic exercise and will be lost throughout the body of certain areas where fat sticks Exercise Restrictions Precautionary If overweight or obese, consult a physician first to determine if able to exercise Once starting a program, take it slow and avoid over-pounding of joints on a hard surface Low Intensity vs. High Intensity Need to compute Caloric Intake and target caloric intake to lose weight Record a food log to examine eating habits As you start a Weight Loss Program, you must record what you eat every time you eat to monitor your progress. Low Fat Entrees Designing a Weight Loss Program Aim for less than 300 kcal and 6 grams of fat per serving Tips for modification and adherence to a weight management program (p. 140-142) ...
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- Spring '08
- Nutrition, Pamela G. Landin