Transcript Obesity - Cengage Learning

CHAPTER
OUTLINE Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Chapter 5
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Key Terms
Overweight: Excess
body weight against a
given standard, such as
height or recommended
percent body fat; less
than obese
Obesity: A chronic
disease characterized
by excessive body fat in
relation to lean body
mass; usually at least
30% above
recommended body
weight
Percentage of U.S. Adults Who Are
Overweight and Obese
5.1
Definitions for CDC’s Obesity
Trends among U.S. Adults
between 1985 and 2003
Obesity: Having a very high amount of body fat in
relation to lean body mass, a Body Mass Index
(BMI) of 30 or higher, or being 30 pounds or more
overweight
Body Mass Index (BMI): A measure of an adult’s
weight in relation to his or her height, specifically
the adult’s weight in kilograms divided by the
square of his or her height in meters
5.2
5.2
Obesity* Trends among U.S. Adults
BRFSS, 1985
*Based on
a BMI ≥ 30
or 30 lbs
overweight
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
5.2
Obesity* Trends among U.S. Adults
BRFSS, 1990
*Based on
a BMI ≥ 30
or 30 lbs
overweight
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
5.2
Obesity* Trends among U.S. Adults
BRFSS, 1995
*Based on
a BMI ≥ 30
or 30 lbs
overweight
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
5.2
Obesity* Trends among U.S. Adults
BRFSS, 2000
*Based on
a BMI ≥ 30
or 30 lbs
overweight
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
5.2
Obesity* Trends among U.S. Adults
BRFSS, 2003
*Based on
a BMI ≥ 30
or 30 lbs
overweight
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Health Consequences of Obesity
Obesity is a risk factor for
Hypertension
Congestive heart failure
High blood lipids
Atherosclerosis
Stroke
Thromboembolitic disease
Varicose veins
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Health Consequences of Obesity
Obesity is a risk factor for
Type 2 diabetes
Osteoarthritis
Gallbladder disease
Sleep apnea
Ruptured intervertebral disks
Arthritis
Cancer (breast, colon, and prostate)
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
Many people want to lose weight so they will look
better—that’s a noteworthy goal
The problem, however, is that they have a distorted
image of what they would really look like if they
reduce to what they think is their ideal weight
Hereditary factors play a big role and only a small
fraction of the population have the genes for a
“perfect body”
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
The media has the greatest influence on
people’s perception of what constitutes ideal
body weight
Most people use fashion, fitness, and beauty
magazines to determine what they should
look like
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
The “ideal” body shapes, physiques, and
proportions seen in these magazines are rare
and essentially achieved only through
airbrushing and medical reconstruction
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
Many individuals, and primarily young women,
go to extremes in an attempt to achieve these
unrealistic figures
Failure to attain a “perfect body” may lead to
eating disorders in some individuals
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
As people set their own target weight, they
should be realistic
Attaining an excellent body-fat value is
extremely difficult for some
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
An excellent body fat value is extremely
difficult to maintain, unless people are willing
to make a commitment to a VIGOROUS
LIFETIME EXERCISE PROGRAM AND TO
PERMANENT DIETARY CHANGES
Few people are willing to do that – thus, the
moderate percent body fat category may be
more realistic for many people
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
A question you should ask yourself is: Are you
happy with your weight?
Part of enjoying a higher quality of life is being
happy with yourself
If you are not, you either need to do
something about it or learn to live with it!
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
If you are above the moderate percent body
fat category, you should try to come down and
stay in this category, for health reasons: this is
the category in which there appears to be no
detriment to health
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Tolerable Weight
If you are in the moderate category but would
like to be lower, you need to ask yourself a
second question: How bad do I want it?
Do you want it bad enough to implement
lifetime exercise and dietary changes?
If you are not willing to change, you should
stop worrying about your weight and deem the
moderate category as “tolerable” for you
5.3
Differences
Between SelfReported and
Actual Energy
Intake and
Physical Activity in
Overweight People
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Critical Thinking
Do you consider yourself
overweight?
If so, how long have you had a
weight problem, what attempts have
you made to lose weight, and what
has worked best for you?
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Impact of Excessive Weight
65 million Americans are overweight or
consider themselves to be overweight
Of these, 30 million are obese
50% of all women and 25% of all men are
on diets at any given moment
People spend $40 to $50 billion yearly
attempting to lose weight and another $30
billion on diet food sales
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Ideal vs. Recommended
Body Weight
No such thing as “ideal” weight
“Recommended” weight is a better term
Recommended weight varies among people
Two overweight individuals at the same
weight—if one has risk factors due to genetics
or dietary habits, this individual is at higher risk
for disease and a lower weight may be
recommended
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Diet Crazes
Fad diets continue to appeal to people of all
shapes and sizes
These diets may work for a while but their
success is usually short lived
“When I get the latest fad diet, I imagine a
trick birthday cake candle that keeps lighting
up and we have to keep blowing it out”
-Kelly Brownell (foremost weight management researcher)
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Carb/High-Protein
(LCHP) Diets
A few studies suggest that, short-term, LCHP diets are
more effective for weight loss than carbohydrate-based
diets. These results are preliminary and controversial.
In LCHP diets:
A large amount of weight loss is water and muscle
protein, not body fat. Some of this weight is quickly
regained when regular dietary habits are resumed
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Carb/High-Protein
(LCHP) Diets
Few people are able to stay with LCHP diets for more
than a few weeks at a time; the majority stop dieting
before the targeted program completion
LCHP dieters are rarely found in a national weightloss registry of people who have lost 30 pounds and
kept them off for a minimum of six years
Food choices are severely restricted in LCHP diets;
with less variety, individuals tend to eat less (800 to
1,200 calories/day) and thus lose more weight
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Carb/High-Protein
(LCHP) Diets
LCHP diets may promote heart disease, cancer, and
increase the risk for osteoporosis
LCHP diets are fundamentally high in fat (about 60
percent fat calories)
LCHP diets are not recommended for people with
diabetes, high blood pressure, heart disease, or
kidney disease
LCHP diets do not promote long-term healthy eating
patterns
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
How to Recognize Fad Diets
Are nutritionally unbalanced
Are based on testimonials
Were developed according to
“confidential research”
Promote rapid and “painless” weight loss
Promise miraculous results
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
How to Recognize Fad Diets
Restrict food selection
Require the use of selected products
Use liquid formulas instead of foods
Misrepresent salespeople as individuals
qualified to provide nutrition counseling
Fail to provide information on risks associated
with weight loss and diet use
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
How to Recognize Fad Diets
Do not involve physical activity
Do not encourage healthy behavioral changes
Are not supported by the scientific community
or national health organizations
Fail to provide information for weight
maintenance upon completion of diet phase
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Eating Disorders
Anorexia nervosa, bulimia nervosa,
binge-eating disorder: physical and
emotional conditions thought to stem
from individual, family, and social
pressures
Eating disorders are increasing steadily
in most industrialized nations where
society encourages low-calorie diets
and thinness
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Eating Disorders
Intense fear of becoming fat does not
disappear even when losing extreme weight
Individuals clip images from magazines to use
as their ideal body goal
Articles on dangers of eating disorders fail to
deter behavior in these individuals; instead,
they look for ideas in these articles to use in
their search for a "perfect body"
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Key Term
Anorexia nervosa: An eating
disorder characterized by selfimposed starvation to achieve
and maintain very low
body weight
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Anorexia Nervosa
Individuals suffering from anorexia nervosa:
Refuse to maintain body weight over a minimal
normal weight
Perceive themselves as overweight even when
emaciated
Deny their condition
Have an intense fear of gaining weight even
though underweight
May fear weight gain more than death by
starvation
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Key Term
Bulimia nervosa: An eating
disorder characterized by a
pattern of binge eating and
purging in an attempt to lose
weight and maintain low
body weight
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Bulimia Nervosa
Bulimics usually are healthy-looking, welleducated, and near recommended body weight
They seem to enjoy food and often socialize
around it
They have emotional challenges, rely on others,
lack self-confidence
For them, recommended weight and food are
abnormally important
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Bulimia Nervosa
People suffering from bulimia nervosa:
Fear gaining weight
Have recurrent episodes of binge eating
Feel stress after binge eating
Practice self-induced vomiting, fasting, and
excessive exercise and misuse laxatives and
medications
Evaluate themselves based on body shape and
weight
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Key Term
Binge-eating disorder: An
eating disorder characterized
by uncontrollable episodes of
eating excessive amounts of
food within a relatively short
time
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Binge-Eating Disorder
Eating an unusually large amount of food
Eating until uncomfortably full
Eating out of control
Eating much faster than usual during binge
episodes
Eating alone due to embarrassment by how
much food is consumed
Feeling disgusted, depressed, or guilty after
overeating
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Energy-Balancing Equation
Weight maintenance: Calories in = calories out
Weight gain: Calories in > calories out
Weight loss: Calories in < calories out
Components of Total Daily Energy Requirement
5.4
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Critical Thinking
Is there a difference in the
amount of food that you are now
able to eat compared with the
amount that you ate in your midto late-teen years?
If so, to what do you attribute
these differences?
What actions are you taking to
account for the difference?
Daily Food
Logs
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
1 pound of fat:
3,500 calories
Daily Food
Logs
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Traditional
Weight-Loss Concepts
Balancing food intake against output
allows a person to achieve
recommended body weight
Overweight people just eat too much
It really does not matter to the human
body how much (or little) fat is stored
Some truth to these statements, but still
open to debate and research
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Setpoint Theory
A weight-regulating mechanism, located in the
hypothalamus of the brain, regulates how
much the body should weigh
Setpoint sets the amount of body fat it
considers necessary and works tirelessly to
maintain it
Setpoint functions like a thermostat: it detects
fluctuations in weight and makes adjustments
in energy metabolism and appetite
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Setpoint Theory
The setpoint has a profound effect on amount
of food you eat
As you lose weight, it signals hunger
As you gain weight, it reduces appetite
As you overeat, triggers body to “waste”
As you don’t eat enough, triggers body to
“conserve”
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Setpoint Theory
Two most common obstacles to weight loss
Genetics
Lifestyle
Setpoint illustrates how genetics and lifestyle
overlap
The setpoint range is determined by genetics
Where the individual ends up in the range is a
result of lifestyle
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Research and Setpoint
The body resists maintenance of altered weight
Obese and lifetime non-obese individuals were used
Following a 10% weight loss, body attempted to regain
the lost weight, burning up to 15% fewer calories
Following a 10% weight gain, the body attempted to
lose weight, burning 10–15% more calories than
expected
Results imply that after a 10% weight loss, a person
would have to eat less or exercise more to account for
the estimated deficit of 200 to 300 daily calories
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Factors That May
Influence the Setpoint
Setpoint increases
with
Constant dieting
Excessive fat intake
High sugar intake
Metabolic and body
composition changes
associated with aging
Setpoint decreases
with
Aerobic exercise
Smoking (more
detrimental than the
extra weight)
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Weight Gain and Body
Composition Changes
Starting at age 25, the typical American gains 1 pound of
weight per year
By age 65, the average adult will have gained 40 pounds
of weight
Because of the typical reduction in activity as we age, each
year people also lose half a pound of lean tissue
Therefore, over this span of 40 years, there is an actual fat
gain of 60 pounds accompanied by a 20-pound loss of
lean body mass
Effects of Types of Diet and Exercise on
Weight Loss
5.5
Body Composition
Changes as a Result
of Frequent Dieting
without Exercise
5.6
5.7
The Role of
Diet and
Exercise on
Weight Loss
5.8
Effects of Daily
Energy
Expenditure on
Percent of
Weight
Regained
Following a
Weight
Reduction
Program
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Intensity vs. High-Intensity
Some individuals promote low-intensity
exercise over high-intensity for weight
loss purposes
Compared with high intensity, a greater
proportion of calories burned during lowintensity exercise are derived from fat
The lower the intensity of exercise, the
higher the percentage of fat utilization as
an energy source
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Intensity vs. High-Intensity
In theory, if you are trying to lose fat, this
principle makes sense, but in reality it is
misleading
The bottom line when you are trying to lose
weight is to burn more calories—when your
daily caloric expenditure exceeds your
intake, weight is lost
The more calories you burn, the more fat
is lost
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Intensity vs. High-Intensity
During low-intensity exercise, up to 50% of the
calories burned may be derived from fat, the
other 50% from glucose (carbohydrates)
With intense exercise, only 30 to 40% of the
caloric expenditure comes from fat
Overall, however, you can burn twice as many
calories during high-intensity exercise and,
subsequently, more fat as well
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Intensity vs. High-Intensity
For example:
If you exercise for 30 to 40 minutes at
moderate intensity and burn 200 calories,
about 100 of those calories (50%) would
come from fat
If you exercise at high intensity during
those same 30 to 40 minutes, you can
burn 400 calories—with 120 to 160 of the
calories (30 to 40%) coming from fat
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Low-Intensity vs. High-Intensity
Whereas it is true that the percentage of
fat used is greater during low-intensity
exercise, the overall amount of fat used
is still less during low-intensity exercise
If you exercise at a low intensity, you
would have to do so twice as long to burn
the same number of calories
5.2
Comparison of Energy Expenditure between 30 and 40
Minutes of Low-Intensity vs. High-Intensity Exercise
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Exercise: The Key to Lifetime
Weight Management
The most effective way to tilt energy balancing
equation in your favor is through physical activity
Research shows that a combination of diet and
exercise is the most effective way to lose weight
Maintenance of exercise program appears to be
the best predictor of long-term weight loss
maintenance
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
“
Physical inactivity is certainly a major, if not the
primary, cause of obesity in the United States today.
A certain minimal level of activity might be necessary
for us to accurately balance our caloric intake to our
caloric expenditure. With too little activity, we appear
to lose the fine control we normally have to maintain
this incredible balance. This fine balance amounts to
less than 10 calories per day, or the equivalent of
one potato chip.”
Dr. Jack Wilmore
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Weight Loss
Recommendations
Have a desire to do so
Make lifetime changes in eating habits
Increase physical activity
Make a sensible decrease in caloric intake
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Increase Physical Activity
Accumulate 60 minutes of activity every day of your life
To increase daily physical activity
Walk, don’t drive; avoid escalators, remote controls
Commit to a lifetime aerobic exercise program
45–60 minutes/session, 5–6 times/week during weight loss period
30 minutes/session, 3–5 times/week for weight maintenance
Strength train 2–3 times per week
Select 10–12 exercises and do 3 sets of 10–12 reps
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Role of Aerobic Exercise
in Weight Management
A 45-minute exercise session = 300 calories
5 sessions per week: 300 x 5 = 1,500 calories
52 weeks per year: 1500 x 52 = 78,000 calories
1 lb of fat = 3,500 calories
78,000 calories ÷ 3,500 = 22 pounds of fat
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Role of Strength Training in
Weight Management
Each additional pound of muscle tissue may
increase BMR by up to 35 calories per day
An increase of 3 pounds would represent:
3 lbs x 35 calories x 365 days = 38,325 calories
1 lb of fat = 3,500 calories
38,325 calories ÷ 3,500 = 11 pounds of fat
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Change in Eating Habits
Decrease fat intake: for good
Use primarily mono- and polyunsaturated fats
Eat adequate grains, fruits, and vegetables
Limit meat consumption to 3 oz. per day
Count calories when on a diet
Treat yourself once in a while
Juniorsize, NEVER supersize
Plan prior to socializing around food
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Behavior Modification: Walk across
Campus & Drink One Less Can of Pop/Day
Small changes make a BIG difference
Walking a mile a day Monday through Friday =
100 calories x 5 days = 500 calories/week
Eliminate the equivalent of a daily can of soda pop =
160 calories x 7 days = 1,120 calories/week
500 + 1,120 = 1,620 calories/week
1,620 calories x 52 weeks = 84,240 calories/year
84,240 calories ÷ 3,500 = 24 pounds of fat
College Nutrition
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Monitoring Caloric Intake
People who are successful in losing weight
carefully monitor caloric intake
Making Wise Food Choices
Breakfast
5.9
Making Wise Food Choices
Lunch
5.9
Making Wise Food Choices
Dinner
5.9
Estimated Energy
Requirement (EER) per
Pound of Body Weight
Based on Lifestyle Patterns
and Gender
5.3
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Target Caloric Intake for
Weight Loss
Determine the daily estimated energy
requirement (EER)
Determine the total daily energy requirement
(TDER) by adding the average daily caloric
expenditure through physical activity to the
EER
Subtract your body weight x 5 from the TDER
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Food Logs
To help monitor and adhere to a diet plan, use
daily food logs
Guidelines are provided for 1,200-, 1,500-,
1,800-, and 2,000-calorie diet plans
The objective is to meet (not exceed) the
number of servings allowed for each diet plan
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
What Constitutes a Serving?
Bread, Cereal, Rice, and Pasta
1/2 of a bun, bagel, or English muffin
1 oz (1/2–1 cup dry cereal)
1 small muffin
1 slice of bread
1/2 cup cooked cereal, rice, or pasta
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
What Constitutes a Serving?
Vegetables
1/2 cup cooked or chopped raw
vegetables
1 cup leafy vegetables
1/2 cup vegetable juice
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
What Constitutes a Serving?
Fruit
1 medium piece of fruit
1/2 cup of canned fruit
3/4 cup fruit juice
1/4 cup dried fruit
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
What Constitutes a Serving?
Milk, Yogurt, and Cheese
1 1/2–2 oz cheese
1 cup milk or yogurt (skim or 1%)
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
What Constitutes a Serving?
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
2 1/2 to 3 oz of cooked lean meat
1/2 cup cooked beans
1 egg
2 Tbsp peanut butter
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Calcium and Weight
Recent studies indicate that eating calcium-rich foods
(especially from dairy products) helps control or
reduce weight
Women with a high calcium intake from dairy sources gain
less weight and body fat than those with a lower intake
Women with low calcium intake more than double the risk of
becoming overweight
In the absence of caloric restriction, obese people with high
dietary calcium intake (the equivalent of 3 to 4 cups of milk
per day) lose body fat and weight
Body weight and fat loss is accelerated during calorierestricted diets in people with high calcium intake
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Calcium and Weight
Calcium from dairy sources is more effective in attenuating
weight and fat gain and accelerating fat loss than calcium
obtained from other sources
Nutrients found in dairy products may enhance the weightregulating action of calcium
Researchers hypothesize that calcium either helps the body
break down fat or causes fat cells to produce less fat
Although additional research is necessary, if you are attempting
to maintain or lose weight, do not eliminate dairy foods from your
diet; using nonfat or low fat products may help you lose weight
faster
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
An Example: Patty’s Body Composition
Changes through Diet and Exercise
Initial
4 months 16 months 28 months
BW (lbs)
240
190
200
200
% Fat
41
22.5
21.2
19.5
LBM (lbs)
141.6
147.3
157.6
161
FW (lbs)
98.4
42.7
42.4
39
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Critical Thinking
What behavioral strategies
have you used to properly
manage your body weight?
How do you feel those
strategies would work for
others?
Daily Food
Logs
Behavior
Modification &
Weight Management
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Behavior Modification Techniques
Make a commitment to
change
Set realistic goals
Exercise regularly
Exercise control over
your appetite
Consume less fat in the
diet
Eliminate unnecessary
food items from the diet
Include calcium-rich
foods in the diet
Use craving-reducing
foods in the diet
Avoid automatic eating
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Behavior Modification Techniques
Stay busy
Plan meals ahead of
time and shop sensibly
Pay attention to the
number of calories in
food
Cook wisely
Do not serve more food
than you should eat
Use portion control in
the diet and when dining
out
Do not eat out more
than once per week;
when you do, eat low-fat
meals
Eat slowly and at the
table only
Overweight vs.
Obesity
Tolerable
Weight
The Weight
Loss Dilemma
Eating
Disorders
Physiology of
Weight Loss
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Daily Food
Logs
Behavior
Modification &
Weight Management
Behavior Modification Techniques
Avoid social binges
Avoid temptation by
relocating or
removing unhealthy
foods
Avoid evening food
raids
Practice stress
management
Have a strong
support group
Monitor changes
and reward
accomplishments
Prepare for
lapses/relapses
Think positive
End of Chapter