Weight Management, Nutrition & Exercise Bill Jackson Lifetime Wellness & Fitness Campus Recreation

Weight Management

Obesity Trends. Among U. S. Adults BRFSS, 1995 ( Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥ 30, or about 30 lbs. overweight for 5’4” person)

Obesity Trends. Among U. S. Adults BRFSS, 2000 ( Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥ 30, or about 30 lbs. overweight for 5’4” person)

Obesity Trends. Among U. S. Adults BRFSS, 2004 ( Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥ 30, or about 30 lbs. overweight for 5’4” person)

Obesity Trends. Among U. S. Adults BRFSS, 2006 ( Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI ≥ 30, or about 30 lbs. overweight for 5’4” person)

Ideal Body Weight Women Take 100 pounds for the first 5 feet Add 5 pounds for each additional inch Subtract 10% for small to medium frame Add 10% for medium to large frame These 2 numbers give a healthy weight range Example: 5 feet 5 inches tall 100 pounds + 25 pounds = 125 pounds Range: 112.5 - 137.5 pounds

Ideal Body Weight Men Take 106 pounds for the first 5 feet Add 6 pounds for each additional inch Subtract 10% for small to medium frame Add 10% for medium to large frame These 2 numbers give a healthy weight range Example: 5 feet 10 inches tall 106 pounds + 60 pounds = 166 pounds Range: 150.6 – 182.6 pounds

Body Fat Recommendations Essential Body Fat Men 3% – 5% Women 9% – 12% Healthy Body Fat Men 10% - 18% Women 17% – 24%

What Causes Weight Gain? Large Portion Sizes Overeating Irregular eating schedule Eating too few meals Eating fast food/in restaurants frequently Eating for pleasure and not health Lack of exercise

Calories for a Meal at McDonald’s Kcals Fat Grams Big Mac 560 30 Large Fry 520 25 Large Soft Drink 310 0 Total 1390 55

Energy Balance Energy Balance Positive energy imbalance Energy input = energy output = stable body weight 2000 kcal - 2000 kcal = 0 kcal Positive energy imbalance Energy input > energy output = weight gain 2500 kcal - 2000 kcal = +500 kcal Negative energy imbalance Energy input < energy output = weight loss 2000 kcal - 2500 kcal = -500 kcal

The Insidious Nature of Positive Energy Imbalance Positive energy balance: average 35 year old gains between .2 and .8 kg of fat yearly until age 60 3500 kcal = 1 lb (.45 kg) .8 kg (1.76 lbs) = 6174 calories/yr, or 17/day ! Can we do anything about this?

How much? Women, generally, should not consume less than 1200 calories a day Men should not consume less that 1600-1800 calories a day Intake depends on activity level Metabolism can slow if don’t get enough calories

How to maintain weight Eat only when you are hungry Drink lots of water Eat breakfast Be active! Make smart choices at restaurants Eat healthy snacks Watch late-night eating

If you want to lose weight: Starving yourself does not work Focus on healthy eating style, not dieting Lower calories by 500 per day Don’t drink your calories Eat foods you enjoy in reasonable amounts Stop when you are full Don’t deprive yourself Stay Active!

Nutrition

You are what you eat What you eat influences: How you look How you feel How you perform mentally and physically How you sleep

Dietary Guidelines Eat a variety of foods daily Maintain a healthy weight Choose a diet low in fat Eat plenty of vegetables, fruits and grain products Use sugar in moderation Use salt and sodium in moderation Alcohol is not recommended

Water Water is essential for life 70% of body mass is water Need at least 64 ounces of water a day If you don’t drink enough water you will retain fluid

Exercise

Components of Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

An Effective Fitness Program Aerobics Cardiovascular fitness Resistance Training Muscular Strength Muscular Endurance Flexibility Training Improves ROM and suppleness

Training Considerations Frequency – how many days per week to train Intensity – how hard to train Duration – how long to train Exercise selection

Risk of Dying AIDS 1: 1,000,000 Murder 1 : 10,000 Auto Accidents 1 : 5,000 Heart Disease 1 : 2 # who die from Heart Disease per year = 10 times the number of Americans who died in Vietnam in 10 years

Living a Healthy Life Don’t smoke Limit alcohol consumption Get enough sleep Eat 3 to 5 well balanced meals per day Reduce the number of times you eat at restaurants or eat fast food Drink water Manage stress Exercise

jackswi@auburn.edu Questions? Are there any questions? If you think of questions later e-mail me at: jackswi@auburn.edu