n Weight Maintenance and Loss
n Basics of Weight Control
n Keys
n Balanced nutritional dieting
n Accounting for “essentials”
and appropriate caloric intake
n Identification and
modification of behaviors to control weight
n Proper exercise approach
n Exercise-induced decreases in
body fat are associated with decreased plasma leptin
levels
n Suggests that exercise may
help lower body weight set-point
n Weight Maintenance
Approximate daily
caloric need to maintain weight
n How much weight can be safely
lost per week?
n Recommended maximum is 2
pounds per week for an adult
n Since there are 3,500
calories in a pound of fat, this would require 7,000 calories week (or 1,000
per day)
n Recommended maximum is 1
pound per week for growing children with excess fat (a daily deficit of 500
calories)
n Exercise and Weight
n Best Exercise
n Aerobic
n Large muscle repetitive
activities
n Can you spot reduce with
exercise?
n Not proven; body fat usually
taken from more metabolically active sites (abdominal)
n Is it possible to exercise
and not lose body weight?
n Yes
n Reasons
n Increase in muscle size
n Increased protein holds more
water
n Increase in muscle cell
components (i.e. enzymes, mitochondria, etc.)
n Increase in energy substances
(i.e. glycogen; also likes to hold water)
n Stronger and thicker
connective tissue
n Increase in blood volume
n ~ 500 ml (~1 pound) has been
demonstrated in 1 week
n Behavior Modification
n 3 factors are involved:
n Physical environment
n Refrigerator full of food is
tempting
n Social environment
n Friends and family that
consume high calorie foods
n Personal environment
n Acquired taste for high-fat
foods and sweets
n Effective Behavior
Modification Model for Diet and Exercise
n Proper knowledge is essential
n Knowing what is really
“misinformation”
n Values
n Development of personal
attitudes toward specific health risks; knowing that a lack of exercise is
unhealthy
n Health behavior reflects
knowledge and values
n Success of Behavior
Modification
n Dependent on the “you”
concept
n The individual wishing to
have a healthier weight must be willing to stand by this goal
n For overweight individuals, a
10-15% weight loss is a reasonable goal over 4-6 months
n Must utilize short-term goals
to achieve this
n Success of Behavior
Modification
n Identify physical and social
factors that lead to problem behaviors
n Keep a diary of daily
activities such as:
n Type of food and amount
(natural or high-calorie)
n # of times eating per day
(i.e. snacks included)
n Time of day that you eat
n Degree of hunger when eating,
grocery shopping, etc.
n Activity while eating
n Location of eating (office,
cafeteria, etc.)
n People that you eat meals or
snacks with
n Emotional ties to eating
n Amount of daily exercise;
finding options to exercise more
n Success of Behavior
Modification
n Ultimate “Key”
n Diet and Exercise must be
important components of the weight loss program
n Why is most of weight lost in
first week of diet?
n A large % of weight loss is
due to a decrease in body carbohydrate and associated water stores
n Remember, ~ 1 gram of CHO is
stored with 3 grams of water
n Approximately 70% of weight
lost in initial days is body water losses; 25% comes from body fat stores; and
5% from protein tissue
n As protein is used, excess
nitrogen will increase water output and subsequent water loss, i.e. 1 gram of
protein is stored with 4-5 grams of water
n Hence, slower wt loss
programs will help conserve muscle
n Why is it difficult to lose
more weight further into your program?
n Less water lost with time in
program
n By end of 2nd
week, water loss may only account for 20% of body weight loss
n By end of 3rd
week, water loss will be minimal
n It will take more caloric
expenditure (> or = 3,500 caloric effort) to lose weight
n Metabolic rate slows
n As you lose weight, you need
fewer calories to maintain your new body weight
n Good note: primarily losing
fat wt later in program
n Typical Contents of Popular
Diets
n Acceptable Macronutrient
Distribution
n According to the National
Academy of Sciences, the Acceptable Macronutrients Distribution Range (AMDR)
is:
n 45-65% for carbohydrate
n 20-35% for fat
n 10-35% for protein
n Based upon the AMDR, which of
the popular diets are credible?
n Guidelines to better Eating
for your Clients
•
Decrease caloric intake
•
Eat foods that make you less full (salads, soups, veggies and whole
grains)
•
Restrict portion sizes
•
Eat less fat
n It is rich in calories
n It is appetizing and doesn’t
quickly suppress appetite
n It has a lower TEF
•
Eat fewer and smaller amount of refined sugar
n Guidelines to better Eating
for your Clients
•
Reduce intake of both fat and sugar
•
Eat more low-fat dairy products
n
Protein can help suppress appetite
•
Eat more low-fat meat and meat substitutes
•
Eat healthier carbohydrates
n More starches, fruits,
vegetables
10. Eat fewer high-fat calorie exchanges (salad
dressings, mayo, cooking oils)
n Guidelines to better Eating
for your Clients
•
Reduce liquid calories
•
Limit intake of alcohol
•
Limit salt intake
•
Eat slowly (it takes 20-25 minutes for brain to receive signals from
stomach and small intestines that you are satisfied)
•
Nibble, don’t gorge (minimizes release of insulin
n Guidelines to better Eating
for your Clients
•
Eat breakfast
n
80% of individuals in National Weight Control Registry eat breakfast
n
Suggested that calories eaten in morning results in less caloric
intake for remainder of day; appetite appears to be more suppressed in morning
•
Learn to cook (utilize smaller portions)
•
Learn what the low-calorie foods
n Role of Exercise
n Modes
n Resistance training
n Increases energy expenditure
(metabolic rate) based upon body composition rather than direct cost due to
intensity
n It appears to help preserve
lean body mass and maintain normal REE during weight loss, even in cases of
very low-Calorie diets of 800 calories
n Role of Exercise
n Aerobic training
n Duration is key aspect of
burning calories; the longer the duration and higher the intensity, the greater
the calories burned
n REE is also elevated during exercise recovery
n Exercise may also ↑ TEF
if done after eating a meal (not much)
n It may actually decrease REE
in lean individuals (protective mechanism)
n Does Exercise Affect
Appetite?
n Long-term exercise will
usually be counterbalanced by increased food intake to balance body weight
n Short-term exercise
n Intense exercise (>
68%) tends to suppress appetite
n Connection between hunger and
temperature regulation centers?
n Stimulation of hypothalamus
by epinephrine to suppress appetite?
n Low intensity does not to
suppress hunger
n Does Exercise Affect Set
Point?
n Regular physical activity may
allow for a new “lower” settling point
n The body can begin to
recognize that a lower body weight and fatness level are okay
n There may be a limitation to
the settling point
n Exercise-induced weight loss
may increase the plasma ghrelin levels
n Ghrelin is known to be a stimulant
of appetite
n Overall Keys
n Keep weight in check for best
performances in sports and health
n Eat properly; avoid excess of
supplements
n Follow appropriate programs
in:
n Nutrition
n Exercise