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Weight Management

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CHAPTER OUTLINE Overweight vs. Obesity Tolerable Weight The Weight Loss Dilemma Eating Disorders Physiology of Weight Loss Exercise: The Key to Weight Management – PowerPoint PPT presentation

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Title: Weight Management


1
Chapter 5
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Weight Management

2
Health Consequences of Obesity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Obesity is a risk factor for
  • Type 2 diabetes
  • Osteoarthritis
  • Gallbladder disease
  • Sleep apnea
  • Ruptured intervertebral disks
  • Arthritis
  • Cancer (breast, colon, and prostate)

3
Why are We Fat?
  • Psychological, social, and cultural
  • Using food as a way of coping with stress
  • Obesity is associated with socioeconomic
    statusincome goes up and obesity goes down
  • Why? cheap means of fighting boredom
  • In some families and cultures, food is used as a
    symbol of love and caring
  • Social aspect
  • Dating and hanging out with friends

4
Why are We Fat?
  • Historical changes
  • Americans eat more fats and sugars and fewer
    complex carbs than ancestors
  • More readily available
  • Less exerciseabout 200 kcals/day less
  • Dont have to hunt our food

5
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Many people want to lose weight so they will look
    betterthats a noteworthy goal
  • The problem, however, is that they have a
    distorted image of what they would really look
    like if they reduce to what they think is their
    ideal weight
  • __________ factors play a big role and only a
    small fraction of the population have the genes
    for a _____________

6
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • The media has the greatest influence on peoples
    perception of what constitutes ideal body weight
  • Most people use fashion, fitness, and beauty
    magazines to determine what they should look like

7
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • The ideal body shapes, physiques, and
    proportions seen in these magazines are rare and
    essentially achieved only through airbrushing and
    medical reconstruction

8
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Many individuals, and primarily young women, go
    to extremes in an attempt to achieve these
    unrealistic figures
  • Failure to attain a perfect body may lead to
    eating disorders in some individuals

9
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • As people set their own target weight, they
    should be realistic
  • Attaining an excellent body-fat value is
    extremely difficult for some

10
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • An excellent body fat value is extremely
    difficult to maintain, unless people are willing
    to make a commitment to a VIGOROUS LIFETIME
    EXERCISE PROGRAM AND TO PERMANENT DIETARY CHANGES
  • Few people are willing to do that thus, the
    moderate percent body fat category may be more
    realistic for many people

11
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • A question you should ask yourself is Are you
    happy with your weight?
  • Part of enjoying a higher quality of life is
    being happy with yourself
  • If you are not, you either need to do something
    about it or learn to live with it!

12
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • If you are above the moderate percent body fat
    category, you should try to come down and stay in
    this category, for health reasons this is the
    category in which there appears to be no
    detriment to health

13
Tolerable Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • If you are in the moderate category but would
    like to be lower, you need to ask yourself a
    second question How bad do I want it?
  • Do you want it bad enough to implement lifetime
    exercise and dietary changes?
  • If you are not willing to change, you should stop
    worrying about your weight and deem the moderate
    category as tolerable for you

14
Differences Between Self-Reported and Actual
Energy Intake and Physical Activity in Overweight
People
5.3
15
Ideal vs. Recommended Body Weight
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • No such thing as ideal weight
  • Recommended weight is a better term
  • Recommended weight varies among people
  • Two overweight individuals at the same weightif
    one has risk factors due to genetics or dietary
    habits, this individual is at higher risk for
    disease and a lower weight may be recommended

16
Diet Crazes
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Fad diets continue to appeal to people of all
    shapes and sizes
  • These diets may work for a while but their
    success is usually short lived
  • When I get the latest fad diet, I imagine a
    trick birthday cake candle that keeps lighting up
    and we have to keep blowing it out -Kelly
    Brownell (foremost weight management researcher)
  • Prescription weight loss drugs?

17
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18
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19
Low-Carb/High-Protein (LCHP) Diets A few
studies suggest that, short-term, LCHP diets are
more effective for weight loss than
carbohydrate-based diets. These results are
preliminary and controversial. In LCHP diets
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • A large amount of weight loss is _______ and
    ______________, not body ______. Some of this
    weight is quickly regained when regular dietary
    habits are resumed

20
Low-Carb/High-Protein (LCHP) Diets
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Few people are able to stay with LCHP diets for
    more than a few weeks at a time the majority
    stop dieting before the targeted program
    completion
  • LCHP dieters are rarely found in a national
    weight-loss registry of people who have lost 30
    pounds and kept them off for a minimum of six
    years
  • Food choices are severely restricted in LCHP
    diets with less variety, individuals tend to eat
    less (____ to _____ calories/day) and thus lose
    more weight

21
Low-Carb/High-Protein (LCHP) Diets
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • LCHP diets may promote heart disease, cancer, and
    increase the risk for osteoporosis
  • LCHP diets are fundamentally high in fat (about
    ____ fat calories)
  • LCHP diets are not recommended for people with
    diabetes, high blood pressure, heart disease, or
    kidney disease
  • LCHP diets do not promote long-term healthy
    eating patterns

22
Eating Disorders
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Anorexia nervosa, bulimia nervosa, binge-eating
    disorder physical and emotional conditions
    thought to stem from individual, family, and
    social pressures
  • Eating disorders are increasing steadily in most
    industrialized nations where society encourages
    low-calorie diets and thinness

23
Eating Disorders
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Intense fear of becoming fat does not disappear
    even when losing extreme weight
  • Individuals clip images from magazines to use as
    their ideal body goal
  • Articles on dangers of eating disorders fail to
    deter behavior in these individuals instead,
    they look for ideas in these articles to use in
    their search for a "perfect body"

24
Key Term
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • _____________ An eating disorder characterized
    by self-imposed starvation to achieve and
    maintain very low body weight

25
Anorexia Nervosa
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Individuals suffering from anorexia nervosa
  • Refuse to maintain body weight over a minimal
    normal weight
  • Perceive themselves as overweight even when
    emaciated
  • Deny their condition
  • Have an intense fear of gaining weight even
    though underweight
  • May fear weight gain more than death by starvation

26
Key Term
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • ______________ An eating disorder characterized
    by a pattern of binge eating and purging in an
    attempt to lose weight and maintain low body
    weight

27
Bulimia Nervosa
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Bulimics usually are healthy-looking,
    well-educated, and near recommended body weight
  • They seem to enjoy food and often socialize
    around it
  • They have emotional challenges, rely on others,
    lack self-confidence
  • For them, recommended weight and food are
    abnormally important

28
Bulimia Nervosa
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • People suffering from bulimia nervosa
  • Fear gaining weight
  • Have recurrent episodes of binge eating
  • Feel stress after binge eating
  • Practice self-induced vomiting, fasting, and
    excessive exercise and misuse laxatives and
    medications
  • Evaluate themselves based on body shape and weight

29
Key Term
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • ____________disorder An eating disorder
    characterized by uncontrollable episodes of
    eating excessive amounts of food within a
    relatively short time

30
Binge-Eating Disorder
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Eating an unusually large amount of food
  • Eating until uncomfortably full
  • Eating out of control
  • Eating much faster than usual during binge
    episodes
  • Eating alone due to embarrassment by how much
    food is consumed
  • Feeling disgusted, depressed, or guilty after
    overeating

31
Energy-Balancing Equation
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Weight maintenance Calories in ___ calories out
  • Weight gain Calories in ___ calories out
  • Weight loss Calories in ___ calories out

32
1 pound of fat ______ calories
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
33
Why cant you lose 10lbs in 10 days?
  • Probably could in water (dehydration ) plus fat,
    etc., but not all fat and fat is what we want to
    lose
  • 3500 kcal/lb of fat
  • Lets say a person can take in 2000 kcal/day and
    maintain
  • If fasted for 10 days that would only be a
    reduction of ____lbs
  • Would lose more because of muscle loss and
    dehydration
  • Would still have to burn about ______ kcal
  • That _____ kcal/day that have to be burned by
    exercise

34
Setpoint Theory
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • A weight-regulating mechanism, located in the
    hypothalamus of the brain, regulates how much the
    body should weigh
  • Setpoint sets the amount of body fat it considers
    necessary and works tirelessly to maintain it
  • Setpoint functions like a thermostat it detects
    fluctuations in weight and makes adjustments in
    energy metabolism and appetite

35
Setpoint Theory
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • The setpoint has a profound effect on amount of
    food you eat
  • As you lose weight, it signals _______
  • As you gain weight, it _______ appetite
  • As you overeat, triggers body to waste
  • As you dont eat enough, triggers body to
    conserve

36
Setpoint Theory
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Two most common obstacles to weight loss
  • 1.
  • 2.
  • Setpoint illustrates how genetics and lifestyle
    overlap
  • The setpoint range is determined by ________
  • Where the individual ends up in the range is a
    result of ________
  • The tendency to obesity may be inherited but the
    expression of obesity is affected by environment

37
Research and Setpoint
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • The body resists maintenance of altered weight
  • Obese and lifetime non-obese individuals were
    used
  • Following a 10 weight loss, body attempted to
    regain the lost weight, burning up to 15 fewer
    calories
  • Following a 10 weight gain, the body attempted
    to lose weight, burning 1015 more calories than
    expected
  • Results imply that after a 10 weight loss, a
    person would have to eat less or exercise more to
    account for the estimated deficit of 200 to 300
    daily calories

38
Factors That May Influence the Setpoint
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Setpoint increases with
  • Constant ______
  • Excessive ___ intake
  • High _____ intake
  • _________ and ____ composition changes associated
    with aging
  • Setpoint decreases with
  • _______ exercise
  • ___________ (more detrimental than the extra
    weight)

39
Weight Gain and Body Composition Changes
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Starting at age 25, the typical American gains
    ____ pound of weight per year
  • By age 65, the average adult will have gained ___
    pounds of weight
  • Because of the typical reduction in activity as
    we age, each year people also lose half a pound
    of ______ tissue
  • Therefore, over this span of 40 years, there is
    an actual fat gain of ____ pounds accompanied by
    a ____-pound loss of lean body mass

40
Effects of Types of Diet and Exercise on Weight
Loss
5.5
41
Body Composition Changes as a Result of Frequent
Dieting without Exercise
5.6
42
Low-Intensity vs. High-Intensity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Some individuals promote low-intensity exercise
    over high-intensity for weight loss purposes
  • Compared with high intensity, a greater
    proportion of calories burned during
    low-intensity exercise are derived from ____
  • The lower the intensity of exercise, the higher
    the _________ of fat utilization as an energy
    source

43
Low-Intensity vs. High-Intensity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • In theory, if you are trying to lose fat, this
    principle makes sense, but in reality it is
    misleading
  • The bottom line when you are trying to lose
    weight is to burn more _______ when your daily
    caloric expenditure exceeds your intake, weight
    is lost
  • The more calories you burn, the more ____ is lost

44
Low-Intensity vs. High-Intensity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • During low-intensity exercise, up to ___ of the
    calories burned may be derived from fat, the
    other ___ from glucose (carbohydrates)
  • With intense exercise, only ___ to ___ of the
    caloric expenditure comes from fat
  • Overall, however, you can burn ________ as many
    calories during high-intensity exercise and,
    subsequently, more fat as well

45
Low-Intensity vs. High-Intensity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • For example If you exercise for 30 to 40 minutes
    at moderate intensity and burn ___ calories,
    about ____ of those calories (50) would come
    from fat
  • If you exercise at high intensity during those
    same 30 to 40 minutes, you can burn ____
    calorieswith ____ to ____ of the calories (30 to
    40) coming from ___

46
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47
Low-Intensity vs. High-Intensity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Whereas it is true that the percentage of fat
    used is greater during low-intensity exercise,
    the overall amount of fat used is still less
    during low-intensity exercise
  • If you exercise at a low intensity, you would
    have to do so twice as long to burn the same
    number of calories

48
Quote
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management

Physical inactivity is certainly a major, if not
the primary, cause of obesity in the United
States today. A certain minimal level of activity
might be necessary for us to accurately balance
our caloric intake to our caloric expenditure.
With too little activity, we appear to lose the
fine control we normally have to maintain this
incredible balance. This fine balance amounts to
less than 10 calories per day, or the equivalent
of one potato chip. Dr. Jack Wilmore
49
Increase Physical Activity
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Accumulate 60 minutes of activity every day of
    your life
  • To increase daily physical activity
  • Walk, dont drive avoid escalators, remote
    controls
  • Commit to a lifetime aerobic exercise program
  • 4560 minutes/session, 56 times/week during
    weight loss period
  • 30 minutes/session, 35 times/week for weight
    maintenance
  • Strength train 23 times per week
  • Select 1012 exercises and do 3 sets of 1012 reps

50
Role of Aerobic Exercise in Weight Management
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • A 45-minute exercise session ____ calories
  • 5 sessions per week 300 x 5 ____ calories
  • 52 weeks per year 1500 x 52 ______ calories
  • 1 lb of fat _____ calories
  • 78,000 calories 3,500 ____ pounds of fat

51
Metabolism and Energy Balance
  • Exercise has a positive effect on metabolism
  • Resistance training _____ muscle mass
  • More muscle ______ RMR
  • Diet can affect metabolism
  • Fasting or skipping meals ______ RMR or kcals
    that can be consumed
  • Takes a year or more to get it back

52
Role of Strength Training in Weight Management
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Each additional pound of muscle tissue may
    increase BMR by up to ____ calories per day
  • An increase of 3 pounds would represent 3 lbs x
    35 calories x 365 days _______ calories
  • 1 lb of fat _____ calories
  • 38,325 calories 3,500 ____ pounds of fat

53
Change in Eating Habits
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Decrease fat intake for good
  • Use primarily mono- and polyunsaturated fats
  • Eat adequate grains, fruits, and vegetables
  • Limit meat consumption to 3 oz. per day
  • Count calories when on a diet
  • Treat yourself once in a while
  • Juniorsize, NEVER supersize
  • Plan prior to socializing around food

54
Behavior Modification Walk across Campus Drink
One Less Can of Pop/Day
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Small changes make a BIG difference
  • Walking a mile a day Monday through Friday ____
    calories x 5 days ____ calories/week
  • Eliminate the equivalent of a daily can of soda
    pop ____ calories x 7 days _____
    calories/week
  • 500 1,120 ______calories/week
  • 1,620 calories x 52 weeks ________
    calories/year
  • 84,240 calories 3,500 ____ pounds of fat

55
Monitoring Caloric Intake
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • People who are successful in losing weight
    carefully monitor caloric intake

56
Food Logs
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • To help monitor and adhere to a diet plan, use
    daily food logs
  • Guidelines are provided for 1,200-, 1,500-,
    1,800-, and 2,000-calorie diet plans
  • The objective is to meet (not exceed) the number
    of servings allowed for each diet plan

57
An Example Pattys Body Composition Changes
through Diet and Exercise
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Initial 4 months 16 months 28
    months
  • BW (lbs) 240 190 200 200
  • Fat 41 22.5 21.2 19.5
  • LBM (lbs) 141.6 147.3 157.6
    161
  • FW (lbs) 98.4 42.7 42.4
    39

58
Behavior Modification Techniques
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Make a commitment to change
  • Set realistic goals
  • Exercise regularly
  • Exercise control over your appetite
  • Consume less fat in the diet
  • Eliminate unnecessary food items from the diet
  • Include calcium-rich foods in the diet
  • Use craving-reducing foods in the diet
  • Avoid automatic eating
  • Eat small frequent meals on a regular schedule
  • 6 times/day most efficient
  • 3 meals 3 snacks
  • Everything in moderation is better than making
    certain foods off limits

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Behavior Modification Techniques
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Stay busy
  • Plan meals ahead of time and shop sensibly
  • Pay attention to the number of calories in food
  • Cook wisely
  • Do not serve more food than you should eat
  • Use portion control in the diet and when dining
    out
  • Do not eat out more than once per week when you
    do, eat low-fat meals
  • Eat slowly and at the table only

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Behavior Modification Techniques
Overweight vs. Obesity
Tolerable Weight
The Weight Loss Dilemma
Eating Disorders
Physiology of Weight Loss
Exercise The Key to Weight Management
Losing Weight the Sound and Sensible Way
Daily Food Logs
Behavior Modification Weight Management
  • Avoid social binges
  • Avoid temptation by relocating or removing
    unhealthy foods
  • Avoid evening food raids
  • Practice stress management
  • Have a strong support group
  • Monitor changes and reward accomplishments
  • Prepare for lapses/relapses
  • Think positive
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