11th Edition
Werner W. K. Hoeger
Sharon A. Hoeger
Fitness &
Wellness
6
Weight Management
© Cengage
Learning 2015
© Cengage
Learning
2015
In This Chapter
Myths and fallacies
Recognize
Role of lifetime exercise
Learn
Write plans for weight
management
Behavior modification techniques
Effects of diet and exercise
Understand Physiology of weight control
© Cengage Learning 2015
Weight Management
10-20 pounds overweight
Overweight
May decrease life by 3 years
Obese
20% above recommended weight
May decrease life by 7 years
Ballistic
Rapid bouncing movements
Danger in stretching too far,
tearing ligaments and tendons
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Tolerable Weight
Consider a tolerable weight rather than
pursuing an ideal weight
Health standards are more realistic than
physical fitness standards for most
If BMI is greater than 25, try to reach 25
If BMI is in healthy range, decide if you’re
willing to adopt changes to increase your
fitness
© Cengage Learning 2015
Fad Dieting
Beware of fad diets
• Most are low in calories
• Weight loss is lean tissue
• Changes are not sustainable when
diet is stopped
• Are not nutritionally balanced
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Fad Dieting (cont’d.)
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Principles of Weight Management
Balancing food intake against output
1. allows a person to achieve
recommended weight
2. Fat people just eat too much
Human body doesn’t care how much
3.
(or little) fat is stored
These assumptions are open to debate
© Cengage Learning 2015
Energy-Balancing Equation
The human body is complex with regard to
weight loss and weight gain
Energy-balancing equation:
• If caloric output is more than intake, you lose
weight
But, this is not how it works!
• If caloric intake is too low, the body slows the
metabolic rate
Slow metabolic rates use less energy and therefore
burn fewer calories
© Cengage Learning 2015
Terms
Basal Also called ‘BMR’
Metabolic Lowest level of caloric intake
Rate
necessary to sustain life
Body fat and weight unique to
Setpoint individual and regulated by
genetics and environment
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Recommendation
Essential nutrients can be provided in a wellplanned 1,500 calories
Any diet below 1,500 calories will cause a
loss of lean body mass
Avoid dieting without exercise in order to
maintain normal basal metabolic rate and
lean body mass
© Cengage Learning 2015
Recommendations
These foods contribute to fat gain:
High fat, refined carbohydrates, possibly artificial
sweeteners
Include these components:
Complex carbohydrates and fiber
Decreasing refined sugars and fats and replacing
with complex carbohydrates, low fat and low sugar
foods, will decrease caloric intake
© Cengage Learning 2015
Sleep and Weight Management
Two hormones influence weight:
• Ghrelin – stimulates appetite
• Leptin – tells brain when full
Sleep deprivation elevates ghrelin and
decreases leptin
• BMI is higher in those with fewer
than six hours of sleep
Adequate sleep should be a part of a
weight management program
© Cengage Learning 2015
Exercise and Weight Management
Exercise is a more effective method
than diet alone to tilt the energybalancing equation
• Enhances the rate of weight loss
• Is vital in maintaining weight loss
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Exercise and Weight Management (cont’d.)
Health
Benefits
Weight
Loss
Maintenance of
Weight Loss
30 min daily
60 min daily
60-90 min/day
Moderate
intensity
More exercise or
greater intensity
creates more
benefit
Moderate
intensity
Moderate
intensity
Greater weight loss with
vigorous activity
Add strength training to increase benefits
© Cengage Learning 2015
Exercise and Weight Management (cont’d.)
Strength training may raise BMR
• Debate exists, but each pound of muscle
may increase of BMR by 6 to 35
calories/day
• Metabolic rate increases after strength
training last for 2 hours
• Strength training increases functional
capacity of body
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The Role of Exercise Intensity and Duration in
Weight Management
Benefits are gained from exercise at any
intensity level, but greater benefits are realized
as intensity increases
 Light-intensity exercise must be performed for
longer period of time than other types
 Vigorous-intensity exercise increases
metabolic rate after exercise
 Light-intensity exercise may increase appetite
 High-intensity interval training may use more
body fat than light- to moderate-intensity
© Cengage Learning 2015
The Role of Exercise Intensity and Duration in
Weight Management (cont’d.)
• Receive clearance from your doctor
before beginning vigorous exercise
• Take 8-12 weeks to condition yourself
for vigorous exercise
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Overweight and Fit Debate
Can someone be overweight and still be fit?
 Studies show that higher aerobic fitness leads
to lower mortality rate, regardless of body
weight
 But body weight is also a risk factor for heart
disease, type 2 diabetes, and other chronic
ailments
 Many experts do not agree with idea of “fit and
fat”
© Cengage Learning 2015
Designing Your Own Weight Loss Program
Successful monitoring of calories is
enhanced through:
• Spreading food consumption out over
the whole day
• Having a larger meal at lunch time
• Avoiding consuming the majority of
calories during one meal
© Cengage Learning 2015
Estimated Energy Requirement (EER)
© Cengage Learning 2015
Estimating Your Calorie Intake
To maintain weight while exercising:
EER + cal burned during exercise = daily
calorie requirement
To lose weight:
(Current weight x 5) − daily calorie req. =
no. of calories per day for weight loss
*Remember, EER and calorie targets are
estimates only. Weight is influenced by many
factors other than caloric intake.
© Cengage Learning 2015
Monitoring Your Diet Through Daily Food Logs
Use the following estimates of calories per
serving for each food group:
Grains
80 calories
Fruits
60 calories
Vegetables
25 calories
Dairy (low-fat)
120 calories
Protein
Use low-fat products
© Cengage Learning 2015
Behavior Modification and Adherence to a
Lifetime Weight Management Program
Behavior modification techniques
increase success, so:
• Make a commitment to change
• Set goals and monitor your progress
• Surround yourself with people who
have the same goals
• Choose weight loss strategies that
appeal to you
© Cengage Learning 2015
Assess Yourself
• Are you satisfied with your current body
composition and quality of life? If not, are you
willing to do something about it?
• Are you familiar with the following concepts?
– Myths and fallacies regarding weight
management
– Physiology of weight control
– Effects of fad dieting on exercise and metabolism
– Role of exercise on weight management
– Behavior modification techniques for weight
management
© Cengage Learning 2015