Weight Management, Nutrition

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Weight Management, Nutrition Exercise

• Bill Jackson
• Lifetime Wellness Fitness
• Campus Recreation

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Weight Management
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Body Mass Index - BMI
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Obesity Trends Among U.S. AdultsBRFSS, 2004
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data 2024 25
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Ideal Body WeightWomen

• Take 100 pounds for the first 5 feet
• Add 5 pounds for each additional inch
• Subtract 10 for small to medium frame
• Add 10 for medium to large frame
• These 2 numbers give a healthy weight range
• Example 5 feet 5 inches tall
• 100 pounds 25 pounds 125 pounds
• Range 112.5 - 137.5 pounds

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Ideal Body WeightMen

• Take 106 pounds for the first 5 feet
• Add 6 pounds for each additional inch
• Subtract 10 for small to medium frame
• Add 10 for medium to large frame
• These 2 numbers give a healthy weight range
• Example 5 feet 10 inches tall
• 106 pounds 60 pounds 166 pounds
• Range 150.6 182.6 pounds

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Body Fat Recommendations

• Essential Body Fat
• Men 3 5
• Women 9 12
• Healthy Body Fat
• Men 10 - 18
• Women 17 24

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What Causes Weight Gain?

• Large Portion Sizes
• Overeating
• Irregular eating schedule
• Eating too few meals
• Eating fast food/in restaurants frequently
• Eating for pleasure and not health
• Lack of exercise

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Calories for a Meal at McDonalds

• Kcals Fat Grams
• Big Mac 560 30
• Large Fry 520 25
• Large Soft Drink 310 0
• Total 1390 55

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Energy Balance

• Energy Balance
• Energy input energy output stable body
  weight
  
• 2000 kcal - 2000 kcal 0
  kcal
  
• Positive energy imbalance
• Energy input energy output weight gain
• 2500 kcal - 2000 kcal 500
  kcal
  
• Negative energy imbalance
• Energy input
• 2000 kcal - 2500 kcal -500 kcal

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The Insidious Nature of Positive Energy Imbalance

• Positive energy balance
• average 35 year old gains between .2 and .8 kg of
  fat yearly until age 60
  
• 3500 kcal 1 lb (.45 kg)
• .8 kg (1.76 lbs) 6174 calories/yr, or 17/day !
• 250 calories retained (either by less activity or
  greater caloric intake, or any combination) daily
  91250/yr, or 26 lbs.

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How much?

• Women, generally, should not consume less than
  1200 calories a day
  
• Men should not consume less that 1600-1800
  calories a day
  
• Intake depends on activity level
• Metabolism can slow if dont get enough calories

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How to maintain weight

• Eat only when you are hungry
• Drink lots of water
• Eat breakfast
• Be active!
• Make smart choices at restaurants
• Eat healthy snacks
• Watch late-night eating

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If you want to lose weight

• Starving yourself does not work
• Focus on healthy eating style, not dieting
• Lower calories by 500 per day
• Dont drink your calories
• Eat foods you enjoy in reasonable amounts
• Stop when you are full
• Dont deprive yourself
• Stay Active!

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Nutrition
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You are what you eat

• What you eat influences
• How you look
• How you feel
• How you perform mentally and physically
• How you sleep

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Dietary Guidelines

• Eat a variety of foods daily
• Maintain a healthy weight
• Choose a diet low in fat
• Eat plenty of vegetables, fruits and grain
  products
  
• Use sugar in moderation
• Use salt and sodium in moderation
• Alcohol is not recommended

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Water

• Water is essential for life
• 70 of body mass is water
• Need at least 64 ounces of water a day
• If you dont drink enough water you will retain
  fluid

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Exercise
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Components of Fitness

• Cardiorespiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

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An Effective Fitness Program

• Aerobics
• Cardiovascular fitness
• Resistance Training
• Muscular Strength
• Muscular Endurance
• Flexibility Training
• Improves ROM and suppleness

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Training Considerations

• Frequency how many days per week to train
• Intensity how hard to train
• Duration how long to train
• Exercise selection

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Risk of Dying

• AIDS 1 1,000,000
• Murder 1 10,000
• Auto Accidents 1 5,000
• Heart Disease 1 2
• who die from Heart Disease per year 10 times
  the number of Americans who died in Vietnam in 10
  years

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Living a Healthy Life

• Dont smoke
• Limit alcohol consumption
• Get enough sleep
• Eat 3 to 5 well balanced meals per day
• Reduce the number of times you eat at restaurants
  or eat fast food
  
• Drink water
• Manage stress
• Exercise

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For More Information or Question, please contact
- Bill JacksonLifetime Wellness
FitnessCampus Recreation204 Student Activities
Center671 Roosevelt DriveAuburn University, AL
36849(334) 844-3212