1. Video Is this what we are all becoming?

2.  60% of adults and 20% of children are overweight or obese. U.S. has the highest incidence of overwight people in the world.  Leads to multiple health problems; diabetes, gallbladder disease, high blood pressure, high cholesterol, heart disease, and even some cancers.  50-70 million Americans go on a diet each year. Consumers spend about $30 billion per year on diet sodas, appetite suppressants, diet books, commercial diets, and other diets in an attempt to lose weight.  Gastric bypass surgery increased from 10,000 in 1996 to more than 178,000 in 2006.  With all of this the number of over-weight and obese people continues to increase.

3.  Men 8-19% body fat  Women 21-32% body fat  Many ways to measure this. VideoVideo - This is one of the best ways to measure your body fat.

4.  Genetic Factors and Hormones  Rare conditions that may cause obesity account for about 1% of the population.  Leptin and Ghrelin are two hormones that are believed to impact obesity. More research needs to be done before this can be used as a consistent method of treating obesity.  Environment Factors  Diet and exercise still the primary focus for treating weight issues.  Understanding eating habits and triggers are important.  Stress  Fast food industry (convenience).

5. Consuming equal calories that is expended. Used to maintain constant body weight. Can also be used to gain or lose weight.  Resting Metabolic Rate  Energy expended during sedentary activities.  Influenced by age, gender, muscle mass.  Video Video  Exercise Metabolic Rate  Energy expended during any form of exercise.  10% in sedentary individuals.  20-40% in active individuals.  Video Video

6.  Max recommended rate of weight loss is 1 – 2 pounds per week.  Below is an example of a basic lifestyle change and the predicted results with all other factors remaining the same.  3500 calorie energy deficit required to lose 1 pound per week.  20 oz. Coke = 240 calories (10 Cokes a week = 2400 calories). Replace with non-calorie beverage.  Running 10 minute per mile = 10 calories per minute (3 miles five times a week = 1500 calories)  Total 3900 calories per week (4 pounds in a month)

7.  Weight loss happens easy during the early weeks.  Due to lose of carbohydrate and water stores in the muscle being depleted.  As the diet continues you will lose primarily fat stores due to the calorie deficit.

8.  Don’t try to lose to much to fast.  Don’t plan things that you can’t do.  5-10 lbs. a week?  No sodas?  No desert?  30 miles a week?  7 days a week for an hour? Are these do able? Are they health goals?

9.  Healthy vs. Unhealthy Dietary Choices  High in nutritional value vs. high in sugar and fat.  How much food are you really eating?  Keep a food diary for a week.  Is your diet safe?  See (A Closer Look pg. 230) Facts and Myths About Popular Diet Plans.

10.  Increasing your physical activity will increase the caloric expenditure.  Improves the cardiorespiratory system.  Improves your lean muscle mass.  Will increase Resting Metabolic Rate.  Perform both cardiorespiratory and strength training.  Need to burn a minimum of 250 calories per session.  Have some cross training in the program.  Choice an intensity level that you enjoy. Low to high level intensity produce the same calories burn of time.