Weightcontrol

Obesity Most cases of obesity are caused by an energy imbalance – consuming MORE calories than the body EXPENDS!

GeneticsLifestyles

Consumption of excess calories Lack of regular physical activity

EnvironmentEasy access to high calorie food Modern “conveniences” make activity less likely

Hazards of obesity

Heart disease Stroke High blood pressure High cholesterol Diabetes (Type II) Congestive heart failure Sleep apnea

Physical activity decreases and leads to a decrease in metabolic rate.

If energy expenditure drops more than energy intake, weight gain will occur.

Weight control

Amount of calories – Activity levelBody sizeGenderAgeMetabolic Rate (BMR)

Healthy weights

For a healthy weight one must consider:

-Height - Body Frame

-Weight - Body Fat %

Height/Weight Charts DO NOT!!!

Body mass index

Body Mass Index (BMI) is the relationship between weight and height that is associated with body fat and health risk.

Basal metabolic rate

The minimum amount of energy -- in the form of calories -- that your body requires to complete its normal functions, such as breathing, breaking down food, and keeping your heart and brain working. Age, gender, weight, and physical activity directly effect on basal metabolic rate.

Calculate your BMR

WOMENStep 1:

655 + (4.35 x ______ lbs) + (4.7 x ____ inches) – (4.7 x _____

age)

Step 2:655 + (____) + (____) – (____)

Calculate your BMR

MENStep 1:

66 + (6.23 x ______ lbs) + (12.7 x ____ inches) – (6.8 x _____

age)

Step 2:66 + (____) + (____) – (____)

Weight loss

Decrease caloric intake Increase level of physical activity 3,500 calories/pound Stored energy – Burn more calories than you take in.

Weight gain

Increase caloric intake Eat more meals more often (5-6 meals/day) High calorie foods, but nutritious!

Benefits of exercise

Burn calories ( ↓ body fat) Build/tone muscles “Normal” appetite Decrease stress level Increase metabolism Increase self-esteem

Weight control plan Choose a healthy and realistic weight Set smart goals Make a plan including caloric intake & exercise Stick to the plan Positive Attitude Evaluate progress and reward yourself! Recognize plateaus and change up your routine!

FAD DIETSIf it sounds too good to be true, it usually is!!!Often unhealthy and usually very difficult to stick to over a long period of time.High risk of gaining weight back.Rigid Eating – restricting entire food groups (ex: low-carb diets)Fad diets claim that you will lose weight at a rapid pace. However, you are likely losing water weight or muscle rather than weight from stored fat.

SAFETY CONCERNSNutritional DeficienciesWeight loss pills to suppress appetite and/or speed up metabolism Heart and Cardiovascular DiseaseVital Organ Damage kidney failure, depression, eating disorders Leads to a cycle of yo-yo dieting