controlling weight – staying fit

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CONTROLLING WEIGHT – CONTROLLING WEIGHT – STAYING FIT STAYING FIT NO MAGIC BULLET NO MAGIC BULLET NO SPECIAL SUPPLEMENTS NO SPECIAL SUPPLEMENTS REQUIRES UNDERSTANDING OF REQUIRES UNDERSTANDING OF PROCESSES, DILIGENCE AND PROCESSES, DILIGENCE AND MOTIVATION MOTIVATION LIFE STYLE ALTERATIONS LIFE STYLE ALTERATIONS PREVENTION IS BEST PREVENTION IS BEST

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CONTROLLING WEIGHT – STAYING FIT. NO MAGIC BULLET NO SPECIAL SUPPLEMENTS REQUIRES UNDERSTANDING OF PROCESSES, DILIGENCE AND MOTIVATION LIFE STYLE ALTERATIONS PREVENTION IS BEST. CALORIES DO COUNT – CALORIE BALANCE. CALORIE BALANCE = CALORIE INTAKE – CALORIES BURNED - PowerPoint PPT Presentation

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Page 1: CONTROLLING WEIGHT – STAYING FIT

CONTROLLING WEIGHT – CONTROLLING WEIGHT – STAYING FITSTAYING FIT• NO MAGIC BULLETNO MAGIC BULLET• NO SPECIAL SUPPLEMENTSNO SPECIAL SUPPLEMENTS• REQUIRES UNDERSTANDING OF REQUIRES UNDERSTANDING OF

PROCESSES, DILIGENCE AND PROCESSES, DILIGENCE AND MOTIVATIONMOTIVATION

• LIFE STYLE ALTERATIONSLIFE STYLE ALTERATIONS• PREVENTION IS BESTPREVENTION IS BEST

Page 2: CONTROLLING WEIGHT – STAYING FIT

CALORIES DO COUNT – CALORIES DO COUNT – CALORIE BALANCECALORIE BALANCE

• CALORIE BALANCE = CALORIE INTAKE – CALORIES BURNEDCALORIE BALANCE = CALORIE INTAKE – CALORIES BURNED• CALORIE INTAKE FROM FOOD AND DRINKCALORIE INTAKE FROM FOOD AND DRINK• CALORIES BURNED FOR WORK AND HEATCALORIES BURNED FOR WORK AND HEAT

• CALORIE INTAKE = CALORIES BURNED = WT. MAINTENANCECALORIE INTAKE = CALORIES BURNED = WT. MAINTENANCE• CALORIE INTAKE > CALORIES BURNED = WT. GAINCALORIE INTAKE > CALORIES BURNED = WT. GAIN• CALORIE INTAKE < CALORIES BURNED = WT. LOSSCALORIE INTAKE < CALORIES BURNED = WT. LOSS• (-3500 CALORIES = 1 LB OF FAT LOSS, -500 CALORIES/DAY = -(-3500 CALORIES = 1 LB OF FAT LOSS, -500 CALORIES/DAY = -

1 LB/WK, -1000 CALORIES/DAY = -2 LB/WK1 LB/WK, -1000 CALORIES/DAY = -2 LB/WK• EASY TO UNDERSTAND AND TRUE – HARD TO ACCOMPLISHEASY TO UNDERSTAND AND TRUE – HARD TO ACCOMPLISH

Page 3: CONTROLLING WEIGHT – STAYING FIT

SOURCES OF CALORIESSOURCES OF CALORIES• Calories are a measure of energyCalories are a measure of energy• Most food and drinks contain caloriesMost food and drinks contain calories• Calories come from the protein, fat and carbohydrate Calories come from the protein, fat and carbohydrate

found in food and drinkfound in food and drink

• Carbohydrate = 4 calories per gramCarbohydrate = 4 calories per gram• Protein = 4 calories per gramProtein = 4 calories per gram• Fat = 9 calories per gramFat = 9 calories per gram

• Vitamins, minerals and water do not contain caloriesVitamins, minerals and water do not contain calories

Page 4: CONTROLLING WEIGHT – STAYING FIT

CALORIC DENSITYCALORIC DENSITY• Caloric density refers to the number of calories Caloric density refers to the number of calories

contained in a certain weight (grams) of foodcontained in a certain weight (grams) of food• Foods can be loosely placed into groups:Foods can be loosely placed into groups:

Calorically dense = contain a high number of calories Calorically dense = contain a high number of calories per weightper weight

Calorically dilute = Contain few or fewer calories per Calorically dilute = Contain few or fewer calories per weightweight

Page 5: CONTROLLING WEIGHT – STAYING FIT

CALORICALLY DENSE FOODSCALORICALLY DENSE FOODS• Foods high in fat (butter, margarine, oils, salad Foods high in fat (butter, margarine, oils, salad

dressings, shortening, fatty meat and nuts) are dressings, shortening, fatty meat and nuts) are considered calorically denseconsidered calorically dense

• Foods high in sugar (sweet drinks, snack foods, Foods high in sugar (sweet drinks, snack foods, candies, pies, cakes) are considered calorically candies, pies, cakes) are considered calorically densedense

• Americans have easy access to a large number Americans have easy access to a large number of calorically dense foodsof calorically dense foods

Page 6: CONTROLLING WEIGHT – STAYING FIT

CALORICALLY DILUTE FOODSCALORICALLY DILUTE FOODS• Foods high in water content and fiber would be Foods high in water content and fiber would be

considered calorically diluteconsidered calorically dilute

• Fresh vegetables and fruits, cooked pasta, lean Fresh vegetables and fruits, cooked pasta, lean fresh meats, whole grain breads, skim milk and fresh meats, whole grain breads, skim milk and high fiber cereals are examples of calorically high fiber cereals are examples of calorically dilute foodsdilute foods

• Americans need to eat more of these types of Americans need to eat more of these types of foodfood

Page 7: CONTROLLING WEIGHT – STAYING FIT

1500 CALORIES: DENSE VS 1500 CALORIES: DENSE VS DILUTE CALORIE FOODSDILUTE CALORIE FOODS• Calorically DenseCalorically Dense• 1 ¼ lb hamburger 400 cal1 ¼ lb hamburger 400 cal• 1 tsp mayonnaise 501 tsp mayonnaise 50• 1 hamburger bun 1501 hamburger bun 150• 1 biggie fries 4001 biggie fries 400• 1 16 oz soda 2001 16 oz soda 200• 1 apple pie 3001 apple pie 300• TOTAL (1500)TOTAL (1500)

Page 8: CONTROLLING WEIGHT – STAYING FIT

CALORICALLY DILUTECALORICALLY DILUTE• 3 whole peaches 180 cal3 whole peaches 180 cal• 3 whole apples 3003 whole apples 300• 2 C sliced carrots 1002 C sliced carrots 100• 3 C chopped broccoli 1503 C chopped broccoli 150• 1 C lima beans 2001 C lima beans 200• 3 ears of corn 2503 ears of corn 250• 1 C cooked spaghetti 2001 C cooked spaghetti 200• 2 C cooked mushrooms 852 C cooked mushrooms 85• ½ head of lettuce 35½ head of lettuce 35• TOTAL (1500)TOTAL (1500)

Page 9: CONTROLLING WEIGHT – STAYING FIT

REASONS FOR EATING EXCESS REASONS FOR EATING EXCESS CALORIESCALORIES

• Portion sizes – portion sizes have increased in the last 15 Portion sizes – portion sizes have increased in the last 15 years (supersizing, etc). This is an easy way to consume years (supersizing, etc). This is an easy way to consume excess caloriesexcess calories

• Eating fast – eating rapidly contributes to extra calories Eating fast – eating rapidly contributes to extra calories before your body/brain can catch upbefore your body/brain can catch up

• Easily consumed foods – sweet drinks, snack foods, Easily consumed foods – sweet drinks, snack foods, french fries all can be easily and quickly consumed. french fries all can be easily and quickly consumed. Little or no chewingLittle or no chewing

• Not paying attention to your eating. Eating while Not paying attention to your eating. Eating while watching TV, etc.watching TV, etc.

Page 10: CONTROLLING WEIGHT – STAYING FIT

BURNING (EXPENDING) CALORIESBURNING (EXPENDING) CALORIES

• Calories are burned by your body to produce Calories are burned by your body to produce work and heatwork and heat

• Two major components:Two major components:

– Basal (resting) metabolic rateBasal (resting) metabolic rate– Voluntary physical activityVoluntary physical activity

Page 11: CONTROLLING WEIGHT – STAYING FIT

BASAL METABOLIC RATEBASAL METABOLIC RATE• Basal metabolic rate (BMR) is the Basal metabolic rate (BMR) is the

number of calories burned while at number of calories burned while at rest to support basic life processesrest to support basic life processes– Heart rate, breathing, temperature Heart rate, breathing, temperature

regulation, cellular processes regulation, cellular processes – Major caloric expenditure for most people Major caloric expenditure for most people

Page 12: CONTROLLING WEIGHT – STAYING FIT

BASAL METABOLIC RATE (CONT)BASAL METABOLIC RATE (CONT)• BMR ranges from about 1000 calories a day for BMR ranges from about 1000 calories a day for

a small woman to about 2500 calories a day for a small woman to about 2500 calories a day for a large mana large man

• Average values are 1100-1400 calories a day Average values are 1100-1400 calories a day for women and 1400-1800 calories a day for for women and 1400-1800 calories a day for menmen

• The BMR for muscle tissue is much higher than The BMR for muscle tissue is much higher than the BMR for fat tissuethe BMR for fat tissue

Page 13: CONTROLLING WEIGHT – STAYING FIT

EXERCISE-PHYSICAL ACTIVITYEXERCISE-PHYSICAL ACTIVITY

• Types: Aerobic and StrengthTypes: Aerobic and Strength

• Aerobic examples – walking, running, biking, Aerobic examples – walking, running, biking, swimmingswimming

• Strength examples – weightlifting, push-ups, Strength examples – weightlifting, push-ups, pull-upspull-ups

Page 14: CONTROLLING WEIGHT – STAYING FIT

CALORIES BURNED WITH PHYSICAL CALORIES BURNED WITH PHYSICAL ACTIVITYACTIVITY

• The number of calories burned with exercise is a The number of calories burned with exercise is a function of the duration and intensity of the exercisefunction of the duration and intensity of the exercise

• More calories are burned with higher intensities and More calories are burned with higher intensities and longer durationslonger durations

• Example:Example:• Walking 1 hour = 350-400 calWalking 1 hour = 350-400 cal• Running 1 hour = 650-700 calRunning 1 hour = 650-700 cal• Walking 2 hours= 700-800 calWalking 2 hours= 700-800 cal

• Weightlifting/strength exercises also build or maintain Weightlifting/strength exercises also build or maintain muscle which leads to higher BMRsmuscle which leads to higher BMRs

Page 15: CONTROLLING WEIGHT – STAYING FIT

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

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

Page 16: CONTROLLING WEIGHT – STAYING FIT

BURNING CALORIES (CONT)BURNING CALORIES (CONT)• Substitute one hour/day of walking for one Substitute one hour/day of walking for one

hour/day of sitting (TV) and you would burn an hour/day of sitting (TV) and you would burn an additional 270 calories for the day.additional 270 calories for the day.

• Do this everyday and it could result in a 10-20 Do this everyday and it could result in a 10-20 pound weight difference over a year’s time.pound weight difference over a year’s time.

• Burning 3500 calories theoretically equals one Burning 3500 calories theoretically equals one pound of fat tissue (weight)pound of fat tissue (weight)

Page 17: CONTROLLING WEIGHT – STAYING FIT

HOW MUCH EXERCISE?HOW MUCH EXERCISE?• Minimum aerobic:Minimum aerobic:• 3 times/week, moderate intensity, 30 min3 times/week, moderate intensity, 30 min

• Better aerobic:Better aerobic:• 5-6 times/week, moderate intensity with some vigorous 5-6 times/week, moderate intensity with some vigorous

intensity, 60-90 minutesintensity, 60-90 minutes

• Recommended strengthRecommended strength• 3 times/week, 30 minutes3 times/week, 30 minutes• Work primarily large muscle groups (legs, back)Work primarily large muscle groups (legs, back)• Some abdominal workSome abdominal work

Page 18: CONTROLLING WEIGHT – STAYING FIT

MEETING PHYSICAL ACTIVITY MEETING PHYSICAL ACTIVITY GOALSGOALS

• Planned exercise activities (going for a walk, Planned exercise activities (going for a walk, working out in gym, etc)working out in gym, etc)

• Everyday movement (moving at work, around Everyday movement (moving at work, around home, parking, climbing stairs, etc)home, parking, climbing stairs, etc)

• Increasing your everyday movement a +100 Increasing your everyday movement a +100 calories a day could result in a weight reduction calories a day could result in a weight reduction of 10-11 pounds/yearof 10-11 pounds/year

• Fidget – people would fidget a lot weigh less Fidget – people would fidget a lot weigh less than people who don’t fidgetthan people who don’t fidget

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WEIGHT LOSS SUPPLEMENTSWEIGHT LOSS SUPPLEMENTS• Currently, there are NO EFFECTIVE weight loss Currently, there are NO EFFECTIVE weight loss

supplements available on the commercial market (herbs, supplements available on the commercial market (herbs, pills, powders, fat burners, metabolic boosters, pills, powders, fat burners, metabolic boosters, hormones, etc)hormones, etc)

• Some new drugs in the research processSome new drugs in the research process

• Caffeine – some mild effectsCaffeine – some mild effects• Calcium/dairy – some mild effectsCalcium/dairy – some mild effects

• Do not count on supplements for significant weight loss Do not count on supplements for significant weight loss or weight maintenanceor weight maintenance

Page 20: CONTROLLING WEIGHT – STAYING FIT

CALORIE BALANCE SEMINARCALORIE BALANCE SEMINAR

• CALORIE BALANCE – TWO SIDES TO THE CALORIE BALANCE – TWO SIDES TO THE EQUATIONEQUATION

• Written and developed by Written and developed by • Dr. Bob Keith, Professor, Department of Dr. Bob Keith, Professor, Department of

Nutrition and Food Science, Auburn Nutrition and Food Science, Auburn University and Nutrition Specialist, University and Nutrition Specialist, Alabama Cooperative Extension SystemAlabama Cooperative Extension System