Presentation Package for

Concepts of Physical Fitness 12e

Section V: Concept 17:
Weight Control
Created by:
Gregory J . Welk
I owa State University


2 Concepts of Physical Fitness 12e
Creeping Obesity
OBESITY


AGE
HIGH
FAT
LOW
FAT
25 35 45 55



3 Concepts of Physical Fitness 12e
Creeping Obesity
Physical activity
decreases and
leads to a decrease
In metabolic rate.

If energy
expenditure
drops more than
energy intake,
weight gain will
occur


4 Concepts of Physical Fitness 12e
Pounds of Weight Americans
Want to Lose


5 Concepts of Physical Fitness 12e
Other Causes of Overfatness
Heredity - somatotype
Set point
Gland problems (2%)
Baby fatness


6 Concepts of Physical Fitness 12e
Prevalence of Dieting
40% of all women
25% of all men
Diet products are a 33
billion dollar industry.


7 Concepts of Physical Fitness 12e
Almost All Diets are
Unsuccessful
50% regain all weight
within 2 years
5-10% keep weight off
permanently
Why do diets fail?


8 Concepts of Physical Fitness 12e
Cycle of Dieting

START DIET
INITIAL
MOTIVATION
POSITIVE RESULTS
TROUBLE WITH COMPLIANCE
FAIL W / DIET
BLAME SELF
REGAIN
INSPIRATION


9 Concepts of Physical Fitness 12e
Yo-Yo Dieting
Increased resistance
to weight loss

Increased efficiency
of weight gain
Info on
weight cycling


10 Concepts of Physical Fitness 12e
Problems with
Fad Diets
Weight loss is often water loss
Supplements may be dangerous
Diet may lack essential nutrients
Metabolism may slow down if caloric
intake is very low.
Web17-03 for information on
fad diets


11 Concepts of Physical Fitness 12e
Problems with Appetite
Suppressants
Many people use non prescription
appetite suppressants to control
eating.
Ephedrine related products have
been found to be dangerous and
have been banned by the FDA
Herbal equivalents (e.g. Ma Huang are not
safe).

Web17-05 for information on
ephedra


12 Concepts of Physical Fitness 12e
Problems with Prescription
Weight Control Pills
Fenfluramine/phentermine (fen/phen)
Used in medicines such as Redux and Pondimin
Contributes to a form of valvular heart disease.
Currently banned by the FDA
Sibutramine
used in a product called Meridia.
Has been approved by the FDA but may raise
blood pressure and lead to irregular heart beats.


13 Concepts of Physical Fitness 12e
Principles of Weight Control
(A balance between intake and expenditure)

EX
IN
IN > EX - Gain Weight
IN = EX - Maintain Weight
IN < EX - Lose Weight


14 Concepts of Physical Fitness 12e
Weight Loss Basics
Need to create a caloric deficit
(2 ways to do it!)

Eat less!

Exercise more!
Lab 17b
info
Web17-02 for information on
different weight control
resources and links


15 Concepts of Physical Fitness 12e
Lifestyle Approach!
Healthy eating patterns
Regular activity patterns
A simple AND effective
method for long-term
weight control


16 Concepts of Physical Fitness 12e
Healthy Eating Patterns
Eating a variety of foods
Eating smaller, more frequent meals
Avoiding binging
Reducing fat intake
Fat is calorically dense (high in calories)
Fat is more easily stored than
carbohydrates or protein

Lab 17a
info
Info from studies on dietary
fat and weight control


17 Concepts of Physical Fitness 12e
Regular Activity Patterns
Benefits of Exercise for Weight Control
Burns calories
Maintains LBM
Increases metabolism
Promotes greater fat loss
Suppresses appetite
What type of exercise is best?
Aerobic exercise
Strength or muscle endurance exercise
Info on
exercise
and
weight


18 Concepts of Physical Fitness 12e
Weight Loss Calculations
1 pound of fat = 3500 calories

Maximum weight loss should be
no more than 1-2 pounds per week:

500 calories/day x 7 days/week = 3500 calories/week (1 pound)

1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)


19 Concepts of Physical Fitness 12e
Behavior Change Principles
for Weight Control
Set realistic goals
Moderation in behavior
Consistency in behavior
Social support


20 Concepts of Physical Fitness 12e
Web Resources
On the Web pages for Concept
Online Learning Center


Supplemental Graphics
Lab Information

Additional Graphics
on the Effects of Diet
and Activity on
Weight Control


22 Concepts of Physical Fitness 12e
Lab 17a Information
Selecting Strategies for Managing Eating
Select strategies that you might find
useful for effective eating habits from
Chart 1.
Discuss your personal experiences
with eating and describe your need
for employing these strategies in
your life.
Return to
presentation


23 Concepts of Physical Fitness 12e
Return to
presentation
Lab 17b Information
Evaluating Fast Food Options
Compute intake of calories, fat,
saturated fat and cholesterol from a
typical fast food meal. (see Appendix
E)
Compare values to recommended
amounts to see how fast food meals
influence daily intakes.
Discuss the results


24 Concepts of Physical Fitness 12e
Somatotypes










MESO

-morph



MESO -morph



ECTO

-morph



ECTO -morph



ENDO

-morph


ENDO -morph


25 Concepts of Physical Fitness 12e


Body
Weight
Time
Control Diet
High Fat Diet
2x slower
3x faster
(Brownell, 1986)
Weight Cycling
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presentation


26 Concepts of Physical Fitness 12e
Benefits of Low Fat Diets for
Long Term Weight Control
Dietary fat is stored more efficiently - 3% of
ingested energy (Tucker, 1991).

Energy intake is lower when consuming low fat
foods (Lissner, 1987; Kendall, 1991).

Body can increase metabolism of carbohydrates
but will store excess fat (Thomas, 1992).



27 Concepts of Physical Fitness 12e
Diet Fat% Pro% CHO% Kcal WT
Low Fat 15-20% 13% 70% 2087 - .5 kg
Mod Fat 30-35% 12% 55% 2352 ~ 0 kg
High Fat 45-50% 10% 42% 2714 + .3 kg
Key Findings: Subjects on a two week ad
libitum diet gained weight eating high fat
foods and lost weight on a low fat diet!
Effects of Diet Composition
on Calorie Intake
(Lissner et al., 1987)


28 Concepts of Physical Fitness 12e
Effects of Diet Composition
on Body Fatness
Dietary fat intake was significantly
related to adiposity after controlling for
other potential confounds (total caloric
intake, exercise level, smoking status
and age)

Carbohydrate and protein intake were
NOT related to adiposity
Return to
presentation
(Tucker et al., 1991)


29 Concepts of Physical Fitness 12e
Exercise
No Exercise
Body
Weight

Time
Weight Loss (kg)
Ex No Ex
Fat 6.1 4.6
LBM 2.1 3.7
Total 8.2 8.3
(Hill et al., 1987)
Effects of Exercise and
Caloric Restriction


30 Concepts of Physical Fitness 12e
Interaction Between Diet and
Physical Inactivity
Low
PA
Mod
PA
High
PA
-1
-0.5
0
0.5
1
1.5
2
2.5
3
W
e
i
g
h
t

G
a
i
n

(
k
g
)
Low
PA
Mod
PA
High
PA
Low Fat
High Fat
ns
ns
p = .03
(Lissner et al., 1997)