Module 8 (Lec 1) - Exercise, Diet and Weight Control

Module 8 (Lec 1) - Exercise, Diet and Weight Control -...

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Unformatted text preview: Exercise, Diet, and Exercise, Diet, and Weight Control Bio 154 Chapter 8 Objectives Objectives • Define obesity and discuss potential causes, and explain why obesity is considered to be unhealthy. • Explain the concept of optimal body weight. • Discuss energy balance and explain the roles of resting and exercise metabolic rate in daily energy expenditure. Objectives, cont’d Objectives, cont’d • Outline a simple method to estimate your daily caloric expenditure. • List and define the four basic components of a weight loss program. • Discuss several weight loss myths. • Define anorexia nervosa and bulimia. • Discuss strategies to gain body weight. Obesity Obesity • 65 million people in the U.S. are obese – Males > 25% fat – Females > 30% fat • Obesity increases the risk for 26 different diseases • Obesity is related to both genetics and lifestyle – Children of obese parents have a greater risk of becoming obese – Creeping obesity Creeping Obesity Creeping Obesity Body Fat and Fat Storage Body Fat and Fat Storage • Site for body fat storage is genetically determined – Many men store excess fat in the abdominal area – Most women store fat in the lower body • Researchers disagree on exact percentages of body fat that are considered optimal • Optimal % body fat – Males = 10­20% – Females = 15­25% Body Fat Storage Body Fat Storage Caloric Balance Caloric Balance • Isocaloric balance maintains a constant body weight energy intake = energy expenditure • Positive caloric balance increases body fat energy intake > energy expenditure • Negative caloric balance reduces body fat energy intake < energy expenditure Energy Balance Concepts Energy Balance Concepts Daily Energy Expenditure Daily Energy Expenditure • Total daily energy expenditure = resting metabolic rate + exercise metabolic rate – Resting metabolic rate (RMR) is the amount of energy expended during all sedentary activities – Exercise metabolic rate (EMR) is the energy expenditure during any form of exercise How Do We Lose Fat? How Do We Lose Fat? • Creating a fat deficit is essential in fat loss – Fat usage > fat intake – Low­fat diet • One pound per week is generally considered safe – Negative energy balance of approximately 3500 calories/week • Rate of weight loss is greater during the first several days of dieting Four Basic Components of a Comprehensive Weight Loss Program Program • Establishing weight loss goals • Reduced caloric diet that stresses balanced nutrition • Exercise program • Behavior modification program aimed at changing eating behavior What Should Your Diet Be? What Should Your Diet Be? • Low in calories but containing essential nutrients • Low in fat • Containing a variety of foods • Compatible with your lifestyle • Lifelong • Consisting of healthy foods Weight Loss and Exercise Weight Loss and Exercise • Exercise plays a key role in weight loss – Both low and high intensity exercise can assist in weight loss – Cardiorespiratory and strength training are recommended Weight Loss and Behavior Weight Loss and Behavior Modification • Behavior modification is a key factor in achieving both short­term and long­term weight loss • Eating behaviors are learned • Behavior modification is a means of eliminating improper eating habits Weight Loss Myths Weight Loss Myths • Diet pills • Spot reduction • Eating before bed • Cellulite • Fat dissolving creams • Saunas, steam baths, and rubber suits Eating Disorders Eating Disorders • The incidence of eating disorders has grown in recent years • Extreme anorexia nervosa results in a state of starvation due to a refusal to eat • Bulimia is the repeated ingestion of large quantities of food and then vomiting to prevent weight gain ...
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