Presentation Package for
Concepts of Physical Fitness 12e
Section V: Concept 17:
Weight Control
Created by:
Gregory J. Welk
Iowa State University
Creeping Obesity
HIGH
FAT
LOW
FAT
2
OBESITY
25
AGE
35
45
55
Concepts of Physical Fitness 12e
Creeping Obesity
Physical activity
decreases and
leads to a decrease
In metabolic rate.
If energy
expenditure
drops more than
energy intake,
weight gain will
occur
3
Concepts of Physical Fitness 12e
Pounds of Weight American’s
Want to Lose
4
Concepts of Physical Fitness 12e
Other Causes of Overfatness

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5
Heredity - somatotype
Set point
Gland problems (2%)
Baby fatness
Concepts of Physical Fitness 12e
Prevalence of Dieting


40% of all women
25% of all men
Diet products are a 33
billion dollar industry.
6
Concepts of Physical Fitness 12e
Almost All Diets are
Unsuccessful


50% regain all weight
within 2 years
5-10% keep weight off
permanently
Why do diets fail?
7
Concepts of Physical Fitness 12e
Cycle of Dieting
START DIET
INITIAL
MOTIVATION
REGAIN
INSPIRATION
FAIL W / DIET
BLAME SELF
POSITIVE RESULTS
TROUBLE WITH COMPLIANCE
8
Concepts of Physical Fitness 12e
Info on
weight cycling
Yo-Yo Dieting
9

Increased resistance
to weight loss

Increased efficiency
of weight gain
Concepts of Physical Fitness 12e
Problems with
Fad Diets


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Weight loss is often water loss
Supplements may be dangerous
Diet may lack essential nutrients
Metabolism may slow down if caloric
intake is very low.
Web17-03 for information on
fad diets
10
Concepts of Physical Fitness 12e
Problems with Appetite
Suppressants


Many people use non prescription
appetite suppressants to control
eating.
Ephedrine related products have
been found to be dangerous and
have been banned by the FDA
– Herbal equivalents (e.g. Ma Huang are not
safe).
Web17-05 for information on
ephedra
11
Concepts of Physical Fitness 12e
Problems with Prescription
Weight Control Pills

Fenfluramine/phentermine (fen/phen)
– Used in medicines such as Redux and Pondimin
– Contributes to a form of valvular heart disease.
– Currently banned by the FDA

Sibutramine
– used in a product called Meridia.
– Has been approved by the FDA but may raise
blood pressure and lead to irregular heart beats.
12
Concepts of Physical Fitness 12e
Principles of Weight Control
(A balance between intake and expenditure)
IN
EX
IN > EX - Gain Weight
IN = EX - Maintain Weight
IN < EX - Lose Weight
13
Concepts of Physical Fitness 12e
Lab 17b
info
Weight Loss Basics

Need to create a caloric deficit
(2 ways to do it!)
–Eat less!
–Exercise more!
14
Web17-02 for information on
different weight control
resources and links
Concepts of Physical Fitness 12e
Lifestyle Approach!


Healthy eating patterns
Regular activity patterns
A simple AND effective
method for long-term
weight control
15
Concepts of Physical Fitness 12e
Lab 17a
info
Healthy Eating Patterns




Eating a variety of foods
Eating smaller, more frequent meals
Avoiding binging
Reducing fat intake
– Fat is calorically dense (high in calories)
– Fat is more easily stored than
carbohydrates or protein
Info from studies on dietary
fat and weight control
16
Concepts of Physical Fitness 12e
Info on
exercise
and
weight

Benefits of Exercise for Weight Control
–
–
–
–
–

Regular Activity Patterns
Burns calories
Maintains LBM
Increases metabolism
Promotes greater fat loss
Suppresses appetite
What type of exercise is best?
– Aerobic exercise
– Strength or muscle endurance exercise
17
Concepts of Physical Fitness 12e
Weight Loss Calculations
1 pound of fat = 3500 calories
Maximum weight loss should be
no more than 1-2 pounds per week:
500 calories/day x 7 days/week = 3500 calories/week (1 pound)
1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)
18
Concepts of Physical Fitness 12e
Behavior Change Principles
for Weight Control
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19
Set realistic goals
Moderation in behavior
Consistency in behavior
Social support
Concepts of Physical Fitness 12e
Web Resources
Online Learning Center
“On the Web” pages for Concept
20
Concepts of Physical Fitness 12e
Supplemental Graphics
Lab Information
Additional Graphics
on the Effects of Diet
and Activity on
Weight Control
Return to
presentation


22
Lab 17a Information
Selecting Strategies for Managing Eating
Select strategies that you might find
useful for effective eating habits from
Chart 1.
Discuss your personal experiences
with eating and describe your need
for employing these strategies in
your life.
Concepts of Physical Fitness 12e
Return to
presentation
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23
Lab 17b Information
Evaluating Fast Food Options
Compute intake of calories, fat,
saturated fat and cholesterol from a
typical fast food meal. (see Appendix
E)
Compare values to recommended
amounts to see how fast food meals
influence daily intakes.
Discuss the results
Concepts of Physical Fitness 12e
Somatotypes
MESO -morph
24
ECTO
-morph
ENDO
-morph
Concepts of Physical Fitness 12e
Weight Cycling
Return to
presentation
Body
Weight
High Fat Diet
3x faster
2x slower
Control Diet
Time
25
(Brownell, 1986)
Concepts of Physical Fitness 12e
Benefits of Low Fat Diets for
Long Term Weight Control
26

Dietary fat is stored more efficiently - 3% of
ingested energy (Tucker, 1991).

Energy intake is lower when consuming low fat
foods (Lissner, 1987; Kendall, 1991).

Body can increase metabolism of carbohydrates
but will store excess fat (Thomas, 1992).
Concepts of Physical Fitness 12e
Effects of Diet Composition
on Calorie Intake
Diet
Low Fat
Mod Fat
High Fat
Fat%
15-20%
30-35%
45-50%
Pro%
13%
12%
10%
CHO%
70%
55%
42%
Kcal
2087
2352
2714
WT
- .5 kg
~ 0 kg
+ .3 kg
(Lissner et al., 1987)
Key Findings: Subjects on a two week ad
libitum diet gained weight eating high fat
foods and lost weight on a low fat diet!
27
Concepts of Physical Fitness 12e
Effects of Diet Composition
Return to
on
Body
Fatness
presentation

Dietary fat intake was significantly
related to adiposity after controlling for
other potential confounds (total caloric
intake, exercise level, smoking status
and age)

Carbohydrate and protein intake were
NOT related to adiposity
(Tucker et al., 1991)
28
Concepts of Physical Fitness 12e
Effects of Exercise and
Caloric Restriction
Body
Weight
Exercise
No Exercise
Fat
LBM
Total
Weight Loss (kg)
Ex
No Ex
6.1
4.6
2.1
3.7
8.2
8.3
(Hill et al., 1987)
Time
29
Concepts of Physical Fitness 12e
Interaction Between Diet and
Physical Inactivity
3
p = .03
Weight Gain (kg)
2.5
ns
2
ns
1.5
Low Fat
High Fat
1
0.5
0
-0.5
-1
Low
PA
Mod
PA
High
PA
(Lissner et al., 1997)
30
Concepts of Physical Fitness 12e