1. Weight Management

2. Calculating Your Energy Needs & Customizing Your Nutritional Plan 1.Calculate your Resting Metabolic Rate and Total Energy Expenditure 2.If weight loss is desired, calculate your Adjusted Caloric Intake 3.Determine your Food Group Servings based on your Calorie Level 4.Brochure: Live your program for 1 week – record everything & completely

3. Obesity/Overweight/Reduction It is estimated that inactivity and overweight account for more than 400,000 premature deaths annually in the U.S. Between the ages of 20 and 40, Americans gain 2 pounds a year (40 pounds)

4. Factors Contributing to Excess Body Fat – Genetic Factors Study: Adoptees and biological parents – adoptees weights were more like biological parents than adoptive parents Not all children of obese parents become obese, and normal-weight parents have also have overweight children Tendency to develop obesity may be inherited, expression of tendency is affected by environmental factors

5. Factors Contributing to Excess Body Fat – Physiological Factors Resting Metabolic Rate: Impact of exercise, muscle mass Take Home: Exercise with weight loss: helps maintain muscle mass & prevents independent drop in RMR

6. Factors Contributing to Excess Body Fat – Hormones Leptin: released by fat cells, signals the brain whether to curb or boost appetite Weight _____ = § Leptin (causes decreased appetite & increased metabolism) However, the fatter a person gets the less Leptin works – obese not sensitive to it Weight _____ = ¢ Leptin (brain views as starvation causing increased appetite & slowed metabolism) Supplemental Leptin: Pill digested in gut before reaching blood stream. Injections dont work

7. Factors Contributing to Excess Body Fat – Hormones Ghrelin: released by stomach cells, also signals the brain whether to curb or boost appetite Weight loss, more Ghrelin is released causing ___________

8. Factors Contributing to Excess Body Fat – What we eat Very-Low-Fat Diet & Weight Loss - ¢ Leptin, but studies show that participants didnt experience the hunger (brains sensitivity to Leptin increased) - No § in Grehlin whereas all other types of diets caused a rise in Grehlin Experts: Weight maintenance is much easier than weight loss. Exercise may favorably affect sensitivity to Leptin. Experts: A _________________ may not cause the regular diet pitfalls of 1) a drop in Leptin, and 2) a rise in Grehlin

9. Factors Contributing to Excess Body Fat – Lifestyle Factors Eating: Americans eat more frequently (§ 250 kcal) rely more on fast foods (§ 200 kcal) & packaged convenience foods, eat larger portion sizes (underestimate 600 kcal), more refined sugar, fat, trans fats Physical Activity: Sedentary ¢ 250 – 350 kcal in fidget factor), Less activity – TV, video games, Internet, conveniences

10. Factors Contributing to Excess Body Fat – Psychosocial Factors Use of food to: (what studies show) Cope with stress and negative emotions Distraction from loneliness, anger, boredom, sadness Combat low moods and low self-esteem Lower income = § prevalence of obesity Families & Cultures: used as a symbol of love and caring

11. National Weight Control Registry Very Low to low fat diet Moderate in calories Exercised 60 minutes/day minimum (brisk walk) Monitor body weight and food intake frequently Are consistent in all things over time

12. A weight loss of just 10% in obese individuals can reduce the risk of CAD, hypertension, stroke, diabetes, and other weight-related conditions and increase life expectancy. A healthy body weight is what your body will be when you are applying consistently all the correct health-promoting lifestyle principles