Truth in Advertising in the Fitness Industry

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Truth in Advertising in the Fitness Industry
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Calorie MythsMore than the ScoreSeptember 8,
2007

• Glenn Gaesser, Ph.D.
• Professor and Director
• Kinesiology Program
• Curry School of Education

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Glucose Revolution
Enter the Zone
Protein Power
Sugar Busters!
Dr. Atkins New Diet Revolution
Pritikin
Ornish
The South Beach Diet
Dr. Phils Ultimate Weight Solution
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Good Carbs? Bad Carbs? No Carbs? High
Glycemic? Low Glycemic?
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Cause of obesity?
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Calorie Myths

• Can bad carbs be good?
• Can exercise make you fatter?
• Can being overweight be a sign of good health

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The Calorie Conundrum

• Intense focus on weight (loss)
• Prevalence of weight loss attempts at all-time
  time
• Diet industry 35 billion/year
• Exercise programs mainly geared to burn fat

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Google SearchWeight Loss Options

• Key words Hits
• fat burning exercise 42,300
• fat burning foods 167,000
• permanent weight loss 376,000
• six-pack abs 573,000

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How many Abdominal Crunches does it take to burn
one pound of fat?

• 250
• 2,500
• 25,000
• 250,000

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How many Abdominal Crunches does it take to burn
one pound of fat?

• 250
• 2,500
• 25,000
• 250,000

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Measuring Calorie Burning During Exercise
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What About Exercise?

• Burns Calories
• Reduces Body Fat
• Adds Muscle

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Replacing 1 Pound of Fat with 1 Pound of Muscle
will Burn how Many Extra Calories each Day?

• 5
• 50
• 75
• 100

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Replacing 1 Pound of Fat with 1 Pound of Muscle
will Burn how Many Extra Calories each Day?

• 5
• 50
• 75
• 100

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Does Exercise Reduce Body Fat?--Population
Studies--Exercise Intervention Studies
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Association Between Physical Activity Level and
Body Mass Index Among Women
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Association Between Physical Activity and Body
Mass Index Among Men
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Donnelly et al, Exerc Sport Sci Rev, 33 169-174,
2005
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• Change in body fat (kg)

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Up to one-half of women will not lose a single
pound of body fat with exercise.Up to
one-third of women will actually gain body fat as
a result of exercise.
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Change in BMI Over 10-year Follow-up in Active
and Inactive Older Persons
Petrella et al., Diabetes Care, 2005 28 694-701
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Glucose Revolution
Enter the Zone
Protein Power
Sugar Busters!
Dr. Atkins New Diet Revolution
Pritikin
Ornish
The South Beach Diet
Dr. Phils Ultimate Weight Solution
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Prevalence of Obesity and Weight Loss
Attempts1960s 2000s
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Major Predictor of Future Weight Gain and Obesity
Risk

• Frequent Weight Loss Attempts!

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Carbohydrate PhobiaAre Carbs bad?
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Shape of the FutureR. Atkins Diet--Newsweek
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Atkins DietIs It Safe?--McCalls
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Risks in the new low-carbohydrate
diet--Readers Digest
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Shape of the FutureR. Atkins
Diet--Newsweek1975
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Atkins DietIs It Safe?--McCalls1973
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Risks in the new low-carbohydrate
diet--Readers Digest1965
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Déjà vuall over again?
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The So-calledLow-Fat Phaseof the American
Diet1980s 1990s
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Carbohydrate Intake (Percent of Total
Kcal)NHANES 1971 2000
Low Fat Years
MMWR (2004), 53(04) 80-82
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Fat Intake (Percent of Total Kcal)NHANES 1971
2000
Low Fat Years
MMWR (2004), 53(04) 80-82
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Did we really golow fat?
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Fat Intake (Grams/day)NHANES 1971 2000
MMWR (2004), 53(04) 80-82
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Energy Intake, 1971 2000 NHANES
Low fat years
MMWR (2004), 53(04) 80-82
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Low-fat was a mythThe low-fat period of the
American diet was, in reality,HIGH
CALORIECalories do Count
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Association between CARBOHYDRATE intake and BODY
MASS INDEX
Adapted from Gaesser, J. Am. Dietetic Assoc.,
in press
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Association between GLYCEMIC LOAD and BODY MASS
INDEX
Adapted from Gaesser, J. Am. Dietetic Assoc.,
in press
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Association between GLYCEMIC INDEX and BODY MASS
INDEX
Adapted from Gaesser, J. Am. Dietetic Assoc.,
in press
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Its the Calories,Not the Carbs
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• Is Overweight really a health problem?

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Body Weight and Health

• Just a few extra pounds could mean fewer years
• --Washington Post, August 23, 2006

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NIH-AARPDiet and Health Study

• Overweight, obesity, and mortality in a large
  prospective cohort of persons 50 to 71 years old
  
• New Engl J Med 2006 355 763-778

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Authors Conclusion

• Excess body weight during midlife, including
  overweight, is associated with an increased risk
  of death.

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NIH-AARP Diet and Health Study

• 3 million surveys sent out in 1995/96
• 567,169 returned (18 return rate)
• 527,265 used in main data analysis
• 10-year follow-up
• Main conclusion based 111,081 (21 of those
  returned who never smoked and provided information on
  recalled weight at age 50

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BMI Standards

• 18.5-24.9 Normal Weight
• 25.0-29.9 Overweight
• 30 Obese

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BMI Category Associated with the Lowest, and
Highest, Relative Risk For Mortality - Men

• Variable Lowest risk BMI category Highest risk
  BMI category
• Overall Overweight Underweight
• White Overweight Underweight
• Black Overweight Underweight
• Hispanic Overweight Obese
• Asian, Pac Island, NA Overweight Obese
• Age 50-55 Overweight Underweight
• Age 56-60 Overweight Underweight
• Age 61-65 Overweight Underweight
• Age 66-71 Overweight Underweight
• Smoker Overweight Underweight
• Former smoker Overweight Underweight
• Never smoked Overweight Obese
• Preexisting chronic disease Overweight Underweig
  ht
• No preexisting disease Overweight Obese
• Follow-up
• Follow-up 5 years Overweight Obese
• BMI at age 50 Normal Obese
• BMI at age 50, never smoked Normal Obese

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BMI Category Associated with the Lowest, and
Highest, Relative Risk For Mortality - Women

• Variable Lowest risk BMI category Highest risk
  BMI category
• Overall Normal Overweight Underweight
• White Normal Overweight Underweight
• Black Overweight Underweight
• Hispanic Normal Obese
• Asian, Pac Island, NA Normal Obese
• Age 50-55 Overweight Underweight
• Age 56-60 Normal Obese
• Age 61-65 Overweight Underweight
• Age 66-71 Normal Underweight
• Smoker Overweight Underweight
• Former smoker Normal Overweight Underweight
• Never smoked Normal Obese
• Preexisting chronic disease Overweight Underweigh
  t
• No preexisting disease Normal Obese
• Follow-up
• Follow-up 5 years Overweight Obese
• BMI at age 50 Normal Obese
• BMI at age 50, never smoked Normal Obese

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Authors Conclusion

• Excess body weight during midlife, including
  overweight, is associated with an increased risk
  of death.

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• This conclusion is based on results from 21 of
  the sample population
• Results from the other 79 of the sample
  population do not support this conclusion

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Body Weight and Health

• Some Extra Heft May be Helpful, New Study
  Finds.
• --New York Times, April 20, 2005

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All-Cause Mortality, Relative RiskNHANES I, II,
III Ages 25-59
Relative Risk
BMI
Flegal et al., JAMA 293 1861-1867, 2005
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• The idea that a given body weight, or percentage
  body fat, is a meaningful indicator of health,
  fitness, or prospects for longevity is one of our
  most firmly held beliefsand one of our most
  dubious propositions.
• --G. Gaesser, Big Fat Lies, 1996

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What does it all mean?

• Health benefits of regular exercise are
  INDEPENDENT of changes in body weight, or loss of
  body fat
• Health benefits of healthy eating are INDEPENDENT
  of changes in body weight, or loss of body fat

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Exercise

• 30 minutes of moderate-intensity activity,
• 5 days per week
• OR
• 20 minutes of vigorous-intensity activity,
• 3 days per week
• AND
• 2 days per week of strengthening exercises

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Diet

• Choose whole-grain, fiber-rich foods
• Fruits, vegetables
• Reduce intake of saturated and trans fats
• No need to count calories

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• Enjoy the Game!