Chapter NineChapter Nine

Managing Your WeightManaging Your Weight

Body Composition BasicsBody Composition Basics

OverweightOverweight

OverfatOverfat

ObeseObese

Ideal Body WeightIdeal Body Weight

OverweightOverweight

Means weighing more than most people your age, Means weighing more than most people your age, sex and height - usually determined by a sex and height - usually determined by a

height/weight chart.height/weight chart.

May be misleading if someone is very muscular.May be misleading if someone is very muscular.

OverfatOverfat

Having more fat than you should as determined by Having more fat than you should as determined by your skinfold measurements.your skinfold measurements.

Females = 25-30% fat is overfatFemales = 25-30% fat is overfat

Males = 20-25% fat is overfatMales = 20-25% fat is overfat

ObeseObese

Being very overfat as determined by your skinfold Being very overfat as determined by your skinfold measurements.measurements.

Females = greater than 30% fatFemales = greater than 30% fat

Males = greater than 25% fatMales = greater than 25% fat

Ideal Body WeightIdeal Body Weight

The best weight for a person with body fat The best weight for a person with body fat percentage maintained within an acceptable range.percentage maintained within an acceptable range.

Females = 19-22% ideal body fatFemales = 19-22% ideal body fat

Males = 11-17% ideal body fatMales = 11-17% ideal body fat

Understanding Body TypeUnderstanding Body Type

• • EctomorphEctomorph

• • MesomorphMesomorph

• • EndomorphEndomorph

Health-related Problems of Excess FatHealth-related Problems of Excess Fat

High blood pressureHigh blood pressure Increased level of cholesterol and fats in the bloodIncreased level of cholesterol and fats in the blood Bone and joint disordersBone and joint disorders DiabetesDiabetes Lower back difficultiesLower back difficulties Respiratory ailmentsRespiratory ailments Greater chance of accidentsGreater chance of accidents

Causes of Overweight and OverfatCauses of Overweight and Overfat

Heredity and environmentHeredity and environment Childhood obesityChildhood obesity InactivityInactivity High fat dietHigh fat diet Medical problemsMedical problems Creeping ObesityCreeping Obesity

Achieving a Healthy WeightAchieving a Healthy Weight

Getting Ready

Getting Started

Achieving a HealthyWeight

Staying on

Target

Setting Goals

Exercise & Weight ControlExercise & Weight Control

Exercise...Exercise...

burns calories burns calories

maintains muscle tonemaintains muscle tone

improves ability to burn fatimproves ability to burn fat

uses stored fat if it is vigoroususes stored fat if it is vigorous

improves body’s ability to burn fatimproves body’s ability to burn fat

increases lean muscle tissueincreases lean muscle tissue

helps weight tends stay offhelps weight tends stay off

Combining Exercise & a Diet PlanCombining Exercise & a Diet Plan

The best strategy for a The best strategy for a lifetime of successful lifetime of successful

weight control is a weight control is a sound, nutritious diet sound, nutritious diet

combined with regular, combined with regular, vigorous exercise.vigorous exercise.

Fad DietsFad Diets

One that promotes an approach to eating that depends on one food, a special combination of foods, or the elimination of or our dependence on one major food group.

These diets ultimately fail because they do not bring about a change in basic eating habits.

Diet Aids (Pills, candy, gum, etc.)Diet Aids (Pills, candy, gum, etc.)

These aids are designed to curb the appetite, numb the taste buds or provide a feeling of fullness.

They may not be completely safe for everyone.

These aids do not contribute to permanent weight loss.

Fasting and Extreme Calorie Restrictions

Fasting and Extreme Calorie Restrictions

Fasting tends to confuse the body and it starts burning up the wrong tissue.

Weight lost by fasting and other dramatic measures such as extremely low calorie diets is mainly lean body mass or muscle - not fat.

Myths about Weight ControlMyths about Weight Control

Spot reducing - it cannot be doneSpot reducing - it cannot be done

Specific food combinations can cause you to lose weight - there Specific food combinations can cause you to lose weight - there is no scientific evidence to support this.is no scientific evidence to support this.

Eliminating cellulite - it is just fat and must be lost just like all Eliminating cellulite - it is just fat and must be lost just like all other fat in the bodyother fat in the body

Special equipment - recognize the limitations and dangers of Special equipment - recognize the limitations and dangers of using these techniquesusing these techniques

Special Dangers of DietingSpecial Dangers of Dieting

Anorexia NervosaAnorexia Nervosa - a condition of self-imposed - a condition of self-imposed starvation in order to maintain an extremely low body starvation in order to maintain an extremely low body weightweight

Bulima Bulima - a pattern of binge eating and purging - a pattern of binge eating and purging (eliminating) the food by vomiting and laxatives(eliminating) the food by vomiting and laxatives

Gaining Weight SafelyGaining Weight Safely

Use muscle building exercises to stimulate muscular Use muscle building exercises to stimulate muscular developmentdevelopment

Substitute fruit juices and skim milk for coffee and teaSubstitute fruit juices and skim milk for coffee and tea Drink a commercial nutritional supplementDrink a commercial nutritional supplement Eat healthy snacks between mealsEat healthy snacks between meals Eat 3 meals or more per dayEat 3 meals or more per day Eat larger portionsEat larger portions Drink extra fluidsDrink extra fluids Avoid eating more high-fat foodsAvoid eating more high-fat foods

Managing your WeightManaging your Weight

By establishing sound eating habits, you By establishing sound eating habits, you can gain control of your weight now and can gain control of your weight now and

for the future.for the future.

Return to Chapter Menu