Presentation Package for

Concepts of Physical Fitness 12e

Section V: Concept 17:
Weight Control

Created by:
Gregory J. Welk
Iowa State University
 Creeping Obesity
HIGH
FAT OBESITY

LOW
FAT 25 35 45 55
AGE
2 Concepts of Physical Fitness 12e
 Creeping Obesity

Physical activity
decreases and
leads to a decrease
In metabolic rate.

If energy
expenditure
drops more than
energy intake,
weight gain will
occur

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 Pounds of Weight American’s
Want to Lose

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 Other Causes of Overfatness

 Heredity - somatotype
 Set point
 Gland problems (2%)
 Baby fatness

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 Prevalence of Dieting

 40% of all women

 25% of all men

Diet products are a 33

billion dollar industry.

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 Almost All Diets are
Unsuccessful

 50% regain all weight

within 2 years
 5-10% keep weight off
permanently

Why do diets fail?

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 Cycle of Dieting
START DIET

INITIAL
REGAIN MOTIVATION
INSPIRATION

FAIL W / DIET POSITIVE RESULTS

BLAME SELF

TROUBLE WITH COMPLIANCE

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 Info on
weight cycling

Yo-Yo Dieting

 Increased resistance
to weight loss

 Increased efficiency
of weight gain

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 Problems with
Fad Diets

 Weight loss is often water loss

 Supplements may be dangerous
 Diet may lack essential nutrients
 Metabolism may slow down if caloric
intake is very low.
Web17-03 for information on
fad diets

10 Concepts of Physical Fitness 12e

 Problems with Appetite
Suppressants

 Many people use non prescription

appetite suppressants to control
eating.
 Ephedrine related products have
been found to be dangerous and
have been banned by the FDA
– Herbal equivalents (e.g. Ma Huang are not
safe). Web17-05 for information on
ephedra
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 Problems with Prescription
Weight Control Pills

 Fenfluramine/phentermine (fen/phen)
– Used in medicines such as Redux and Pondimin
– Contributes to a form of valvular heart disease.
– Currently banned by the FDA
 Sibutramine
– used in a product called Meridia.
– Has been approved by the FDA but may raise
blood pressure and lead to irregular heart beats.

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 Principles of Weight Control
(A balance between intake and expenditure)

IN EX

IN > EX - Gain Weight

IN = EX - Maintain Weight

IN < EX - Lose Weight

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 Lab 17b
info

Weight Loss Basics

 Need to create a caloric deficit

(2 ways to do it!)

–Eat less!
Web17-02 for information on
different weight control
resources and links
–Exercise more!

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 Lifestyle Approach!

 Healthy eating patterns

 Regular activity patterns

A simple AND effective

method for long-term
weight control

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 Lab 17a
info

Healthy Eating Patterns

 Eating a variety of foods

 Eating smaller, more frequent meals
 Avoiding binging
 Reducing fat intake
– Fat is calorically dense (high in calories)
– Fat is more easily stored than
carbohydrates or protein
Info from studies on dietary
fat and weight control
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 Info on
exercise
and
weight
Regular Activity Patterns

 Benefits of Exercise for Weight Control

– Burns calories
– Maintains LBM
– Increases metabolism
– Promotes greater fat loss
– Suppresses appetite
 What type of exercise is best?
– Aerobic exercise
– Strength or muscle endurance exercise

17 Concepts of Physical Fitness 12e

 Weight Loss Calculations

1 pound of fat = 3500 calories

Maximum weight loss should be

no more than 1-2 pounds per week:

500 calories/day x 7 days/week = 3500 calories/week (1 pound)

1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)

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 Behavior Change Principles
for Weight Control

 Set realistic goals

 Moderation in behavior
 Consistency in behavior
 Social support

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 Web Resources

Online Learning Center

“On the Web” pages for Concept

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Supplemental Graphics

Lab Information

Additional Graphics
on the Effects of Diet
and Activity on
Weight Control
 Return to
Lab 17a Information
presentation Selecting Strategies for Managing Eating

 Select strategies that you might find

useful for effective eating habits from
Chart 1.
 Discuss your personal experiences
with eating and describe your need
for employing these strategies in
your life.

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 Return to
Lab 17b Information
presentation Evaluating Fast Food Options

 Compute intake of calories, fat,

saturated fat and cholesterol from a
typical fast food meal. (see Appendix
E)
 Compare values to recommended
amounts to see how fast food meals
influence daily intakes.
 Discuss the results

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 Somatotypes

MESO -morph

ECTO -morph

ENDO -morph

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 Return to
presentation
Weight Cycling

Body
Weight

3x faster
High Fat Diet 2x slower

Control Diet

Time
25 (Brownell, 1986) Concepts of Physical Fitness 12e
 Benefits of Low Fat Diets for
Long Term Weight Control

 Dietary fat is stored more efficiently - 3% of

ingested energy (Tucker, 1991).

 Energy intake is lower when consuming low fat

foods (Lissner, 1987; Kendall, 1991).

 Body can increase metabolism of carbohydrates

but will store excess fat (Thomas, 1992).

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 Effects of Diet Composition
on Calorie Intake

Diet Fat% Pro% CHO% Kcal WT

Low Fat 15-20% 13% 70% 2087 - .5 kg
Mod Fat 30-35% 12% 55% 2352 ~ 0 kg
High Fat 45-50% 10% 42% 2714 + .3 kg
(Lissner et al., 1987)

Key Findings: Subjects on a two week ad

libitum diet gained weight eating high fat
foods and lost weight on a low fat diet!

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 Effects of Diet Composition
Return to
presentation
on Body Fatness

 Dietary fat intake was significantly

related to adiposity after controlling for
other potential confounds (total caloric
intake, exercise level, smoking status
and age)

 Carbohydrate and protein intake were

NOT related to adiposity
(Tucker et al., 1991)

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 Effects of Exercise and
Caloric Restriction
Weight Loss (kg)
Body Exercise
Ex No Ex
Weight Fat 6.1 4.6
LBM 2.1 3.7
Total 8.2 8.3
No Exercise
(Hill et al., 1987)

Time
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 Interaction Between Diet and
Physical Inactivity

3 p = .03
2.5
ns ns
Weight Gain (kg)

2
1.5
1 Low Fat
0.5 High Fat
0
-0.5
-1
Low Mod High
PA PA PA

(Lissner et al., 1997)

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