Title: Weight Management, Nutrition
1Weight Management, Nutrition Exercise
- Bill Jackson
- Lifetime Wellness Fitness
- Campus Recreation
2Weight Management
3(No Transcript)
4Body Mass Index - BMI
5(No Transcript)
6(No Transcript)
7(No Transcript)
8(No Transcript)
9Obesity Trends Among U.S. AdultsBRFSS, 2004
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data 2024 25
10Ideal 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
11Ideal 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
12Body Fat Recommendations
- Essential Body Fat
- Men 3 5
- Women 9 12
- Healthy Body Fat
- Men 10 - 18
- Women 17 24
13What 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
14Calories for a Meal at McDonalds
- Kcals Fat Grams
- Big Mac 560 30
- Large Fry 520 25
- Large Soft Drink 310 0
- Total 1390 55
15Energy 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
16The 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.
17How 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
18How 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
19If 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!
20Nutrition
21You are what you eat
- What you eat influences
- How you look
- How you feel
- How you perform mentally and physically
- How you sleep
22Dietary 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
23Water
- 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
24Exercise
25Components of Fitness
- Cardiorespiratory Endurance
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
26An Effective Fitness Program
- Aerobics
- Cardiovascular fitness
- Resistance Training
- Muscular Strength
- Muscular Endurance
- Flexibility Training
- Improves ROM and suppleness
27Training Considerations
- Frequency how many days per week to train
- Intensity how hard to train
- Duration how long to train
- Exercise selection
28Risk 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
29Living 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
30For More Information or Question, please contact
- Bill JacksonLifetime Wellness
FitnessCampus Recreation204 Student Activities
Center671 Roosevelt DriveAuburn University, AL
36849(334) 844-3212