CONTROLLING WEIGHT

1
CONTROLLING WEIGHT STAYING FIT

• NO MAGIC BULLET
• NO SPECIAL SUPPLEMENTS
• REQUIRES UNDERSTANDING OF PROCESSES, DILIGENCE
  AND MOTIVATION
• LIFE STYLE ALTERATIONS
• PREVENTION IS BEST

2
CALORIES DO COUNT CALORIE BALANCE

• CALORIE BALANCE CALORIE INTAKE CALORIES
  BURNED
• CALORIE INTAKE FROM FOOD AND DRINK
• CALORIES BURNED FOR WORK AND HEAT
• CALORIE INTAKE CALORIES BURNED WT.
  MAINTENANCE
• CALORIE INTAKE gt CALORIES BURNED WT. GAIN
• CALORIE INTAKE lt CALORIES BURNED WT. LOSS
• (-3500 CALORIES 1 LB OF FAT LOSS, -500
  CALORIES/DAY -1 LB/WK, -1000 CALORIES/DAY -2
  LB/WK
• EASY TO UNDERSTAND AND TRUE HARD TO ACCOMPLISH

3
SOURCES OF CALORIES

• Calories are a measure of energy
• Most food and drinks contain calories
• Calories come from the protein, fat and
  carbohydrate found in food and drink
• Carbohydrate 4 calories per gram
• Protein 4 calories per gram
• Fat 9 calories per gram
• Vitamins, minerals and water do not contain
  calories

4
CALORIC DENSITY

• Caloric density refers to the number of calories
  contained in a certain weight (grams) of food
• Foods can be loosely placed into groups
• Calorically dense contain a high number of
  calories per weight
• Calorically dilute Contain few or fewer
  calories per weight

5
CALORICALLY DENSE FOODS

• Foods high in fat (butter, margarine, oils, salad
  dressings, shortening, fatty meat and nuts) are
  considered calorically dense
• Foods high in sugar (sweet drinks, snack foods,
  candies, pies, cakes) are considered calorically
  dense
• Americans have easy access to a large number of
  calorically dense foods

6
CALORICALLY DILUTE FOODS

• Foods high in water content and fiber would be
  considered calorically dilute
• Fresh vegetables and fruits, cooked pasta, lean
  fresh meats, whole grain breads, skim milk and
  high fiber cereals are examples of calorically
  dilute foods
• Americans need to eat more of these types of food

7
1500 CALORIES DENSE VS DILUTE CALORIE FOODS

• Calorically Dense
• 1 ¼ lb hamburger 400 cal
• 1 tsp mayonnaise 50
• 1 hamburger bun 150
• 1 biggie fries 400
• 1 16 oz soda 200
• 1 apple pie 300
• TOTAL (1500)

8
CALORICALLY DILUTE

• 3 whole peaches 180 cal
• 3 whole apples 300
• 2 C sliced carrots 100
• 3 C chopped broccoli 150
• 1 C lima beans 200
• 3 ears of corn 250
• 1 C cooked spaghetti 200
• 2 C cooked mushrooms 85
• ½ head of lettuce 35
• TOTAL (1500)

9
REASONS FOR EATING EXCESS CALORIES

• Portion sizes portion sizes have increased in
  the last 15 years (supersizing, etc). This is an
  easy way to consume excess calories
• Eating fast eating rapidly contributes to extra
  calories before your body/brain can catch up
• Easily consumed foods sweet drinks, snack
  foods, french fries all can be easily and quickly
  consumed. Little or no chewing
• Not paying attention to your eating. Eating
  while watching TV, etc.

10
BURNING (EXPENDING) CALORIES

• Calories are burned by your body to produce work
  and heat
• Two major components
• Basal (resting) metabolic rate
• Voluntary physical activity

11
BASAL METABOLIC RATE

• Basal metabolic rate (BMR) is the number of
  calories burned while at rest to support basic
  life processes
• Heart rate, breathing, temperature regulation,
  cellular processes
• Major caloric expenditure for most people
  
  
  
  

12
BASAL METABOLIC RATE (CONT)

• BMR ranges from about 1000 calories a day for a
  small woman to about 2500 calories a day for a
  large man
• Average values are 1100-1400 calories a day for
  women and 1400-1800 calories a day for men
• The BMR for muscle tissue is much higher than the
  BMR for fat tissue

13
EXERCISE-PHYSICAL ACTIVITY

• Types Aerobic and Strength
• Aerobic examples walking, running, biking,
  swimming
• Strength examples weightlifting, push-ups,
  pull-ups

14
CALORIES BURNED WITH PHYSICAL ACTIVITY

• The number of calories burned with exercise is a
  function of the duration and intensity of the
  exercise
• More calories are burned with higher intensities
  and longer durations
• Example
• Walking 1 hour 350-400 cal
• Running 1 hour 650-700 cal
• Walking 2 hours 700-800 cal
• Weightlifting/strength exercises also build or
  maintain muscle which leads to higher BMRs

15
CALORIES EXPENDED BY A 150 POUND PERSON IN ONE
HOUR PER EACH ACTIVITY

• Sitting (TV, eating, computer) 100 cal
• Standing quietly 110
• Housework
  270
• Weightlifting
  360
• Walking (18 min/mile) 370
• Dancing
  420
• Soccer
  560
• Basketball
  560
• Running (10 min/mile) 700

16
BURNING CALORIES (CONT)

• Substitute one hour/day of walking for one
  hour/day of sitting (TV) and you would burn an
  additional 270 calories for the day.
• Do this everyday and it could result in a 10-20
  pound weight difference over a years time.
• Burning 3500 calories theoretically equals one
  pound of fat tissue (weight)

17
HOW MUCH EXERCISE?

• Minimum aerobic
• 3 times/week, moderate intensity, 30 min
• Better aerobic
• 5-6 times/week, moderate intensity with some
  vigorous intensity, 60-90 minutes
• Recommended strength
• 3 times/week, 30 minutes
• Work primarily large muscle groups (legs, back)
• Some abdominal work

18
MEETING PHYSICAL ACTIVITY GOALS

• Planned exercise activities (going for a walk,
  working out in gym, etc)
• Everyday movement (moving at work, around home,
  parking, climbing stairs, etc)
• Increasing your everyday movement a 100 calories
  a day could result in a weight reduction of 10-11
  pounds/year
• Fidget people would fidget a lot weigh less
  than people who dont fidget

19
WEIGHT LOSS SUPPLEMENTS

• Currently, there are NO EFFECTIVE weight loss
  supplements available on the commercial market
  (herbs, pills, powders, fat burners, metabolic
  boosters, hormones, etc)
• Some new drugs in the research process
• Caffeine some mild effects
• Calcium/dairy some mild effects
• Do not count on supplements for significant
  weight loss or weight maintenance

20
CALORIE BALANCE SEMINAR

• CALORIE BALANCE TWO SIDES TO THE EQUATION
• Written and developed by
• Dr. Bob Keith, Professor, Department of Nutrition
  and Food Science, Auburn University and Nutrition
  Specialist, Alabama Cooperative Extension System