Maintaining Energy Balance and a Healthy Weight

1
Maintaining Energy Balance and a Healthy Weight
2
Obesity Gene

• http//www.nlm.nih.gov/medlineplus/videos/news/fig
  hting_fat_112211.html
• Medline Plus

3
Fit vs Fat

• There is a discussion about fitness and fatness.
• The fit vs fat argument states that fitness is
  more important than fatness.

4
Fit vs Fat

• The point is that fatness is a symptom of bad
  nutrition and physical activity.
• It has been stated that by focusing on the
  obesity epidemic, we are causing people to get
  fatter.

5
Fit vs Fat

• This occurs because people try to diet away the
  fat and end up getting fatter.
• Most people who try to lose weight (fat) are
  unsuccessful (98 failure rate).

6
Fit vs Fat

• The recommendation is that by focusing on the
  behaviors of eating nutritiously and increasing
  physical activity, the person will be healthier
  even if he/she doesnt lose any weight.

7
Fit vs Fat

• The contention is that a fat person who eats well
  and is physically activity is healthier from a
  disease risk standpoint than a leaner person who
  does not practice these behaviors.

8
Fit vs Fat

• Additionally, it has been stated that most risk
  factors of disease associated with obesity can be
  reduced by eating better and becoming more active.

9
Fit vs Fat

• Thoughts?

10
Maintaining Energy Balance and a Healthy Weight

• Regular physical activity along with a nutritious
  diet is key to maintaining a healthy weight.
• Balance calories consumed and calories expended.
• U.S. Department of Health and Human Services

11
Maintaining Energy Balance and a Healthy Weight

• In most individuals, weight gain results from a
  combination of excess calorie consumption and
  inadequate physical activity.
• U.S. Department of Health and Human Services

12
Maintaining Energy Balance and a Healthy Weight

• An individuals physical activities may account
  for as much as 15 to 40 percent of the calories
  burned each day.
• While vigorous exercise uses calories at a higher
  rate, any physical activity will burn calories.
• U.S. Department of Health and Human Services

13
Maintaining Energy Balance and a Healthy Weight

• A 140-pound person can burn 175 calories in 30
  minutes of moderate bicycling, and 322 calories
  in 30 minutes of moderate jogging.
• The same person can also burn 105 calories by
  vacuuming or raking leaves for the same amount of
  time.
• U.S. Department of Health and Human Services

14
Body Composition

• Overweight and obese individuals have
  incorporated patterns of overeating and physical
  inactivity into to their lifestyles, while others
  have developed food and/or exercise addictions.

15
Body Composition

• Many are lured by fad diets and exercise
  gimmicks, and some resort to extreme behaviors
  such as avoiding food, bingeing and purging, and
  exercising compulsively.

16
Body Composition

• Since reduction of body fatness is a need or goal
  of many exercise program participants, exercise
  programs should be designed to aid in
  accomplishing this objective, and doing so sanely
  and rationally.

17
Factors Influencing Body Composition

• Energy intake
• Energy output
• Genetics

18
Caloric Balance

• Body composition is determined by a complex set
  of genetic and behavioral factors.

19
Caloric Balance

• Though the contributing variables are many, the
  fundamental determinant of body weight and body
  composition is caloric balance.

20
Caloric Balance

• Caloric balance refers to the difference between
  caloric intake and caloric expenditure.

21
Caloric Balance

• The First Law of Thermodynamics states that
  energy is neither created nor destroyed
• therefore, body weight is lost when caloric
  expenditure exceeds caloric intake (negative
  balance)
• and weight is gained when the opposite situation
  exists.

22
Fat Management

• Energy in energy out no change in fatness
• Energy in gt energy out get fatter
• Energy in lt energy out lose fat

23
Caloric Balance

• One pound of fat is equivalent to approximately
  3500 kcal of energy.

24
Caloric Balance

• Shifts in caloric balance will be accompanied by
  changes in body weight.
• The nature of the weight change varies markedly
  with the specific behaviors that lead to the
  caloric imbalance.

25
Caloric Balance

• Fasting and extreme caloric restriction
  (starvation and semi-starvation diets) cause
  substantial losses of water and fat-free tissue.

26
Caloric Balance

• An exercise-induced negative caloric balance
  results in weight loss consisting primarily of
  fat.

27
Caloric Balance

• High resistance exercise programs may lead to a
  gain in fat-free weight.
• Cardiorespiratory endurance training usually
  results in a maintenance of fat-free weight.

28
Caloric Balance

• Both types of programs can contribute to a loss
  of body fat, although aerobic activity is more
  efficient because it involves a sustained, high
  rate of energy expenditure.

29
Body Composition

• It is recommended that both an increase in
  caloric expenditure through exercise and a
  decrease in caloric intake be used to accomplish
  this goal.

30
Body Composition

• Exercise also helps maintain resting metabolic
  rate and thus the rate of weight loss.

31
Body Composition Programs

• Adoption of a physically active lifestyle.
• Adoption of dietary guidelines.

32
Dietary Guidelines

• Eat a variety of foods.
• Balance the food you eat with physical activity.
• Choose a diet with plenty of grain products,
  vegetables, and fruits.

33
Dietary Guidelines

• Choose a diet low in fat, saturated fat, and
  cholesterol.
• Choose a diet moderate in sugars.
• Choose a diet moderate in salt and sodium.

34
Dietary Guidelines

• If you drink alcoholic beverages, do so in
  moderation.

35
Body Composition Programs

• Behavior modification techniques can help people
  make these lifestyle changes.

36
Behavior Modification

• Exercise specialists, nutritionists, and
  psychologists need to work together to help their
  clients, especially obesity prone individuals,
  modify their physical activity and eating
  attitudes and behaviors.

37
Physical Activity

• The initial exercise program should be based on
  low intensity and progressively longer duration
  physical activity.

38
Physical Activity

• Work toward increasing the intensity to bring the
  person into a target heart rate range suitable
  for cardiorespiratory conditioning.

39
Physical Activity

• The higher intensity will allow for a shorter
  duration per session, or fewer sessions per week
  for the same weekly energy expenditure.

40
Physical Activity

• The transition to higher intensity exercise will
  increase the number of opportunities to
  incorporate activities that naturally require a
  high rate of energy expenditure.

41
Physical Activity

• For many (especially older) obese subjects, a
  walking or other low intensity exercise program
  may be all they desire, and movement toward a
  more intense program may not be warranted.

42
Recommendations

• The first step is to gain an understanding of why
  the person is overfat/obese.
• Consider genetics, social factors, psychological
  factors, nutrition patterns, hormones, and
  activity levels.

43
Recommendations

• Attempt to determine if you are dealing with
  hypertrophic obesity or hyperplasic obesity.

44
Recommendations

• Once you understand the potential causes of the
  problem, then focus on behaviors which can be
  changed
• Better nutritional patterns
• Increased physical activity
• Incidental PA
• Aerobic exercise
• Resistance training

45
Recommendations

• The optimal approach to fat loss combines a mild
  caloric restriction with regular endurance
  exercise and avoids nutritional deficiencies.
• To maintain LBM, resistive training should also
  be included.

46
Recommendations

• A desirable fat loss program is one that meets
  the following criteria

47
Recommendations

• 1. Provides intake not lower than 1220 kcal/day
  for normal adults and ensures a proper blend of
  foods to meet nutritional requirements.
• (Note this requirement may not be appropriate
  for children, older individuals, and athletes).

48
Recommendations

• 2. Includes foods acceptable to the dieter in
  terms of socio-cultural background, usual habits,
  taste, costs, and ease in acquisition and
  preparation.

49
Recommendations

• 3. Provides a negative caloric balance (not to
  exceed 500 to 1000 kcal/day), resulting in
  gradual weight loss without metabolic
  derangement, such as ketosis.

50
Recommendations

• 4. Results in a maximal weight loss of 1 kg/week.

51
Recommendations

• 5. Includes the use of behavior modification
  techniques to identify and eliminate diet habits
  that contribute to malnutrition or
  overconsumption.

52
Recommendations

• 6. Includes an exercise program that promotes a
  daily caloric expenditure of 300 or more kcal.
• For many participants, this may be best
  accomplished with low intensity, long duration
  exercise, such as walking.

53
Recommendations

• 7. Provides that new eating and physical activity
  habits can be continued for life in order to
  maintain the achieved lower body weight.
• Portion control, low fat diet, minimize simple
  CHO and increase PA

54
Caution

• The balance between intensity and duration of
  exercise should be manipulated to promote a high
  total caloric expenditure (300 to 500 kcal per
  session and 1000 to 2000 kcal per week for
  adults).

55
Caution

• Obese individuals are at an increased relative
  risk for orthopedic injury, and this may require
  that the intensity recommended for improvement of
  cardiorespiratory endurance.

56
Caution

• Non-weight bearing activities (and/or rotation of
  exercise modalities) may be necessary and
  frequent modifications in frequency and duration
  may also be required.

57
Setting Goals

• A healthy body weight is based on the clients
  present FFM and BF goal.

58
Computing Target Wt assuming all wt. Loss is
fat Fill in boxes with double lines and compute
others
1
minus
Goal Fat
Current Fat
Goal LBM
?by
X
Current Body Wt
Current Fat Wt
Current LBM
Target Body Wt
minus
is expressed as a decimal. Divide by 100
before entering the data.
59
Reminder

• Data by Blair (1999) demonstrates that fitness
  level counteracts many of the negative impacts of
  obesity.

60
Reminder

• Those obese individuals who are active may have
  greater protection against disease than those of
  normal fatness who are inactive.
• 1/3 of the obese will not have other risk factors
  for early death.

61
Reminder

• Fat can be fit (at least from a cardiovascular
  standpoint)
• However, that does not mean that it is OK
  (medically) to be fat.

62
ACSM recommends

• eat 250 less per day
• expend 250 more per day
• (walk 2.5 miles)
• 500 kcal per day reduction

63
ACSM recommends

• do this 7 days a week
• 3500 kcal in a week
• 52 lbs in a year