Weight and Fitness Goals

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Weight and Fitness Goals

• Todd B. Wampler, M.D.
• Family Health Clinic
• of
• St.Peter's Hospital

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Made a resolution?
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Why lose weight?

• Obesity contributes to
• Diabetes
• Hypertension
• Coronary artery disease
• Stroke
• Obstructive sleep apnea

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How Bad Is It?
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Some people are just made fat.
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I just look at food...

• Energy can neither be created nor destroyed

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How many calories do I need?

• 1200 Calories/day is the minimum requirement for
  most adults

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How should I lose weight?

• Calories in must be less than calories out
• Diet
• Exercise

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What kind of diet is the right one?
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Write down specific goals
I will Exercise every morning ___
number of days per week I will eat
4-6 balanced meals throughout the day
I will restrict junks/cheat meal to once per
week I will drink ___ glasses of
water per day
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Establish a baseline
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Counting calories
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Portion Sizes
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How much should I lose?

• What are you trying to accomplish?
• Loss of 10 of weight results in improvements
• Blood pressure
• Blood sugar
• Cholesterol

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How fast should it come off?

• Most want 30
• 5 in six months
• 5-15 total provides most health benefits
• 15 is an extremely good result

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Can I restrict calories too much?

• Less than 800 calories is probably harmful
• Body will start to compensate

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Exercise
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Fitness is more important than weight
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Benefits of Exercise

• Weight loss
• Lower blood pressure
• Improve cholesterol

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Benefits of Exercise

• Decrease Stress
• Increase bone density
• Improve circulation

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Benefits of Exercise

• Decrease breast, prostate cancer?
• Help quit smoking
• Decrease gall bladder disease

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Ready, set...
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Should I see a doctor first?

• Screen for risk factors
• Establish a baseline
• Weight
• Blood Pressure
• Set realistic goals

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Should I get a test first?

• People with diabetes
• People with multiple risk factors
• Cholesterol
• Blood Pressure
• Smoking
• Family History

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How Should I Start?

• An object at rest tends to stay at rest and an
  object in motion tends to stay in motion

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How should I start?

• Start walking
• Establish a baseline
• Comfortable distance and pace
• Measure the distance
• Avoid stress injuries

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What Kind of Exercise Is Best?
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But my back/knees/hips hurt!
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Too good to be true exercisers!
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How Often Should I Exercise?

• 1-2 days weekly is better than nothing
• 4-6 days weekly is a great goal

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How Long Should I Exercise?

• 30-60 minutes
• Can be broken up into smaller chunks

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Strength training is important

• Adding three pounds of muscle burns 4500 calories
  per month
• Increase mobility
• Decrease injury
• Increase bone mineral density

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How do I build muscle?
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How should I progress?

• Increase duration before intensity
• Increase distance by no more than 10 weekly
• Should be able to talk while exercising
• (220-age)0.6 to 0.9

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How should I keep track?

• Don't obsess about weight!
• Check weekly
• Remember you are changing body composition

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How should I keep track?

• Chart your measurements
• Chest
• Exhale, level of nipples
• Abdomen
• Measure at navel
• Thighs
• Area of greatest circumference
• Calves, ?Arms

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Case Study S.J., 64 y/o female

• Four month period
• Decreased portion sizes
• Reduced alcohol intake
• Calorie goal 1600 calories/day
• Exercise Bicycle 2 miles, once every week or so
• Light strength training (dumbbells from Target)
• Became frustrated with weight loss (only13 lbs
  in four months)

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SJs details

• Starting Measurements
• Weight 213 lb
• Abdomen 47 1/8
• Arms 14
• Body Fat 62

• Ending Measurements
• Weight 200 lb
• Abdomen 44
• Arms12 ½
• Body Fat 41

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Follow up

• Feels great, more energy
• Now riding exercise bicycle 3 miles every other
  day!

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Weight Loss Pills

• Sounds like a good idea
• Only one has been proven effective long-term
• Orlistat
• Unfortunate side effects

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Bariatric Surgery

• All other methods should have truly failed.
• Should be considered only for those with
  complications of obesity

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Summary

• No one can violate the laws of physics
• Fitness is more important than fatness
• Altered eating habits and exercise both required
• Any exercise will do
• Any calorie decrease will do
• Dont fixate on the scale

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