Transcript Physical activity decreases and leads to a decrease in metabolic

Weight
control
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 level
Body size
Gender
Age
Metabolic Rate (BMR)
Healthy weights
For a healthy weight one
must consider:
-Height
-Weight
- Body Frame
- Body Fat %
Height/Weight Charts
DO NOT!!!
The # on the scale does not matter! What
matters is living a healthy active lifestyle.
Life is all about balance and moderation
and feeling good from the inside. The rest
will fall into place!
Body Fat %
Body mass index
Body Mass Index (BMI) is
measure of body fat based on
height and weight. It does
not take into account muscle
mass.
Not an accurate measure of
overall “health”
Basal metabolic rate
The amount of calories we burn at
REST.
Age, gender, weight, physical
activity level, and muscle mass all
have an affect on BMR.
More muscle mass = faster
metabolism
Calculate your BMR
WOMEN
Step 1:
655 + (4.35 x ______ lbs) +
(4.7 x ____ inches) – (4.7 x _____ age)
Step 2:
655 + (____) + (____) – (____)
Calculate your BMR
MEN
Step 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.
Choose the correct foods!
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 DIETS
If 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 CONCERNS
Nutritional Deficiencies
Weight loss pills to suppress appetite and/or speed up
metabolism  Heart and Cardiovascular Disease
Vital Organ Damage  kidney failure, depression, eating
disorders
Leads to a cycle of yo-yo dieting