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Weight Management, Nutrition

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Title: Weight Management, Nutrition


1
Weight Management, Nutrition Exercise
  • Bill Jackson
  • Lifetime Wellness Fitness
  • Campus Recreation

2
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
10
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

11
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

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

13
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

14
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

15
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

16
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.

17
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

18
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

19
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!

20
Nutrition
21
You are what you eat
  • What you eat influences
  • How you look
  • How you feel
  • How you perform mentally and physically
  • How you sleep

22
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

23
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

24
Exercise
25
Components of Fitness
  • Cardiorespiratory Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition

26
An Effective Fitness Program
  • Aerobics
  • Cardiovascular fitness
  • Resistance Training
  • Muscular Strength
  • Muscular Endurance
  • Flexibility Training
  • Improves ROM and suppleness

27
Training Considerations
  • Frequency how many days per week to train
  • Intensity how hard to train
  • Duration how long to train
  • Exercise selection

28
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

29
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

30
For More Information or Question, please contact
- Bill JacksonLifetime Wellness
FitnessCampus Recreation204 Student Activities
Center671 Roosevelt DriveAuburn University, AL
36849(334) 844-3212
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