Exercise & Healthy Weight Loss
by Justin Lawler
Spring 2009
Biggest Loser
Wellness Workshop
Workshop Overview
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Factors contributing to obesity
Exercise Prescription for Weight
Management
Successful weight control
Activity selection
Spot Reduction
Weight loss plateaus & pitfalls
Attitude adjustment
Obesity Epidemic
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National statistics from 1999-2000
revealed that obesity rates soared to
30.9% whereas in 1960 only 13.4% of
American adults were obese.
Being obese is described as having a BMI
≥ 30kg . M2 for the general population
Negative health consequences can follow with
a BM I in the “obese” range.
Causes of Obesity
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Many factors can be attributed to obesity,
ultimately a positive caloric balance (taking in
more calories than are expended) leads to obesity
Genetics
Lifestyle
Food intake & types of food eaten
Daily Caloric Expenditure
Maintaining a Healthy Weight
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Assessing Daily Caloric Need (# of calories needed to sustain
current weight) assuming activity levels stay the same.
Contributors to Daily Caloric Needs
Thermic
Effect of
Food
(10%)
Resting
Metabolic
Rate
(60-70%)
Activity
(20-30%)
How to gain, lose, or maintain your
weight? It’s as simple as an equation!
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=
Simple formula:
If your caloric intake from food is………
(RMR + Calories from Activity + Thermic effect of food)
then you will maintain your weight
> (RMR + Calories from Activity + Thermic effect of food)
then you gain weight
< (RMR + Calories from Activity + Thermic effect of food)
then you will lose weight
Calculating Resting Metabolic Rate
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Resting Metabolic Rate (Calories/Day) =
370 + (21.6 x fat free mass in kg)
Example: a man weighs 220lbs (100 kg)
and has a body fat percentage of 20%.
His fat mass would be 20kg and his lean
mass would be 80kg.
His RMR would be 370 + (21.6 x 80) =
he burns 2098 calories/day without any
exercise!
Successful Weight Control
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It’s not just cutting calories!
There needs to be a balance between the
# of calories consumed and the # burned
– this requires exercise!
Regular physical activity, along with
healthy eating is much more effective at
keeping the weight off in the long run
than any diet.
Successful Weight Control
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Aerobic Exercise
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Strength Training
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Elevates metabolism during
& after
Helps to build lean muscle
Good eating & good
exercise = success!
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1-2 pounds/week safely
(this equates to a caloric
deficit of 3500-7000 per
week)
Set realistic goals & start
slowly
Combined Approach for Weight Loss
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ACSM recommends a combined approach of
exercise and moderate caloric restriction for
people attempting weight loss
Specific Recommendations for weight loss with
exercise:
Frequency 5-7 days
 Intensity: initially moderate (40-60% of HRR), then
progressing to higher intensity (50%-75% of HRR)
 Duration progress from short, easily tolerated bouts
to 45-60 minutes daily.
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Calorie Burners!
Activity (kcal/min)
120 lb
140 lb
160 lb
180 lb
Basketball
7.5
8.8
10.0
11.3
Bowling
1.2
1.4
1.6
1.9
Cycling (10 mph)
5.5
6.4
7.3
8.2
Dancing (aerobic)
7.4
8.6
9.8
11.1
Dancing (social)
2.9
3.3
3.7
4.2
Gardening
5.0
5.9
6.7
7.5
Golf (pull/carry clubs)
4.6
5.4
6.2
7.0
Golf (power cart)
2.1
2.5
2.8
3.2
Hiking
4.5
5.2
6.0
6.7
Jogging
9.3
10.8
12.4
13.9
Running
11.4
13.2
15.1
17.0
Sitting, quietly
1.2
1.3
1.5
1.7
Skating (ice and roller)
5.9
6.9
7.9
8.8
Skiing (cross country)
7.5
8.8
10.0
11.3
Skiing (water and downhill)
5.7
6.6
7.6
8.5
Swimming (crawl, mod. Pace)
7.8
9.0
10.3
11.6
Tennis
6.0
6.9
7.9
8.9
Walking
6.5
7.6
8.7
9.7
Weight Training
6.6
7.6
8.7
9.8
Some Alternative Exercises…
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Mountain Biking
In-Line Skating
Walking
Dancing
Hiking
Boxing
Cross-country Skiing
Water Sports &
Swimming
Can I Spot Reduce?
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Exercises that focus on a
certain area may improve
the tone or endurance of
the muscles, but they
don’t burn fat! 
Aerobic exercise is
needed to elevate the
heart rate and burn fat.
As a person establishes a
caloric deficit through
regular aerobic exercise,
fat loss occurs all over
the body, not just the
parts you want to see the
decrease!
Plateaus & Pitfalls
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Weight-Loss Woes
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Exercise Your Options
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Increase amount of time spent exercising or the intensity
Get Off the Plateau
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Determine the cause-balance the equation!
Vary your program – shake things up & keep motivated!
Things to keep you on track:
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Keep Records
Planning Meals/Snacks (portion control & consistent meals)
Establishing a support system
Goal setting with outcome-oriented goals
Designing a reward system-purchase new clothes, buying hobby items,
taking a trip, attending special events, etc.
Watch out for gimmicks that promise unrealistic or unhealthy weight loss.
Even if not harmful, they do not lead to weight loss.
This is achieved through regular exercise & good nutrition!
Adjust your Attitude
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“Restricting calories is the best way to lose
weight.”
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Healthy relaxed eating in response to hunger
and satiety cues is the key to developing a
comfortable relationship with food & avoiding
eating disorders.
“Exercise is necessary to lose and keep
weight off.”
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Exercise is an excellent way to improve one’s
health and enhance quality of life.
Key Reminders
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Don’t start out too hard or too fast or you may
injure yourself or quit before enjoying any
benefit.
Always concentrate on enjoying yourself,
rather than on what a particular exercise might
do for you.
Keep your exercise comfortable and only
increase intensity after your body becomes
accustomed to new activity levels.