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

2. Weight Management

3. 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)

4. 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)

5. 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)

6. 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)

7. 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: pounds

8. 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: – pounds

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

10. 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

11. Calories for a Meal at McDonald’s
Kcals Fat Grams
Big Mac
Large Fry
Large Soft Drink
Total

12. Energy Balance Energy Balance Positive energy imbalance
Energy input = energy output = stable body weight
2000 kcal kcal = kcal
Positive energy imbalance
Energy input > energy output = weight gain
2500 kcal kcal = kcal
Negative energy imbalance
Energy input < energy output = weight loss
2000 kcal kcal = kcal

13. 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?

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

15. 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

16. 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!

17. Nutrition

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

19. 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

20. 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

21. Exercise

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

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

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

25. 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

26. 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

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