Weight loss and exercise

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you are in overweight. How do you check that? You want to loss weigh. do you think about do exercise. This slide will help you to complete knowledge about weigh loss and exercise.

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Weight loss and exercise

  1. 1. Weight loss and exercise
  2. 2. Obesity Overweight: BMI = 25.0 - 29.99 Obesity BMI ≥ 30 Body fat > 25% for men Body fat > 30% for women Americans: Overweight: 32% Obese: 34%
  3. 3. Obesity Genetic factors 25% of the transmissible variance for fat mass and percent body fat Cultural factors (30%) Individual choices (45%)
  4. 4. Calorie A measure of HEAT (1 calorie = heat required to raise 1 gram of water by 1 degree Celcius in temperature) Heat, or Calorie, represents Energy
  5. 5. Weight Loss Caloric balance or imbalance Energy In > Energy Out = Weight Gain Energy In < Energy Out = Weight Loss Examples Energy In: Big Mac 540 kcal Energy Out: Run 40 minutes
  6. 6. Energy Out Caloric expenditure 1. Resting Metabolic Rate = 60-75% 2. Thermic effect of food = 10% 3. Physical activity = 15-30% of daily caloric expenditure Example 3000 calories in one day RMR = 1,800-2250 kcal TEF = 300 kcal PA = 450-900 kcal
  7. 7. Energy In Fat = 9 calories per gram Alcohol = 7 calories per gram Carbohydrate = 4 calories per gram Protein = 4 calories per gram
  8. 8. Weight Loss Reduce ‘Energy In’ and/or Increase ‘Energy Out’... …500-1000 fewer calories per day (3,500-7,000 fewer calories per week) Recommendations: 1-2 lbs of weight loss per week
  9. 9. Reducing Caloric Intake
  10. 10. Reducing Calorie Intake
  11. 11. Rapid Weight Loss / Low Calorie Diets = weight loss greater than 1-2 pounds per week. Where does the weight loss come from? Water loss, Muscle loss, etc. Metabolic rate?
  12. 12. Caloric Intake and Resting Metabolic Rate
  13. 13. Metabolic Rate Resting Metabolic Rate is VO2 measured at rest ave. resting VO2 = 3.5 ml/kg/min Estimated RMR = 1 kcal/kg/hour For a 183 pound person, RMR = 2000 kcals. 60-75% of daily caloric expenditure
  14. 14. Metabolic Rate Genetics Gender Fat-free mass Dieting Hormones (e.g. Thyroid hormones, etc) Over eating (thermogenesis) Medications/Drugs
  15. 15. Increasing Caloric Expenditure
  16. 16. Physical Activity and Body Fat
  17. 17. Exercise and Weight Loss Exercise alone less effective than diet alone Duration: > 2000 calories/wk EXAMPLES OF KCAL expenditure 0.77 kcal / kg / mile for walking 1.53 kcal / kg/ mile for running
  18. 18. Exercise and Weight Loss Exercise may be most critical to help maintain weight loss Exercise helps to maintain muscle mass and metabolic rate
  19. 19. Exercise and Weight Loss Aerobic exercise v Resistance exercise WORKOUT CALORIES resting metabolic rate Aerobic Exercise: Duration versus Intensity
  20. 20. Fat Burning Zone?
  21. 21. Exercise and Fat Metabolism Is low-intensity exercise best for burning fat? [A Closer Look 4.3] 40%fat 60%fat ~20%fat 300totalkcals 600totalkcals 900totalkcals
  22. 22. Successful Weight Loss diet and exercise Diet: limited caloric intake (source of calories is unimportant) Exercise: increase physical activity
  23. 23. Genetics Body Type / Somatotype Weight Gain
  24. 24. Caloric intake greater than caloric expenditure. 25-30 calories per pound of body weight to gain weight (20 calories per pound to maintain weight) ...or... 500-1000 extra calories per day. Weight Gain
  25. 25. Weight Gain Caloric distribution Carbohydrates - 60 to 70% of total calories Protein - 10 to 15% of total calories Fat - remainder of total calories.
  26. 26. Weight Gain Example for 200 pounds. Carbohydrates: energy for anabolism (~3000 kcals) Protein: amino acids for anabolism (~1200 kcals) Fat: can’t avoid it (~800 kcals) PSM
  27. 27. Recovery/Rest Eccentric muscle contractions damage muscle proteins. Proteins are replaced for the next 48 hours or more. Adequate rest and recovery period are critical for complete muscle repair and growth Weight Gain

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