KIN 100 1st Edition Lecture 9Exercise and Weight Control● Worldwide greater than 1 billion people are overweight● input=output equation clearly doesn’t work○ body should want to intake only the amount of energy it expended● 95% of diets don’t work long term■ similar curves● Glycemic index○ blood glucose concentration after eating○ glucose-100○ white rice-74○ peanuts-13Sloth et al., 2004● Is exercise useful in weight control?○ 1lb = 3500 kcal○ yes, but nothing works instantlyActivitykcal/minmin/lb lostlying down1.52333grocery shopping4875table tennis4.5777walking5.5636aerobic dance7500tennis7500swimming8438running(9 min/mile)13270● Benefits of exercise for weight control○ Set-point theory (adjust ponderstat)■ body has specific number of calories it wants to consume■ exercise can lower the set point number○ BMR-> Basal Metabolic Rate○ exercise increases■ lean body mass● muscle mass burns more calories than fat mass■ metabolic rate■ gastric motility● how fast food goes through gut● fast=fewer calories absorbed■ health and wellbeing ● ACSM (American College of Sports Medicine) weight loss recommendations○ BMI > 25-> lose weight○ reduce intake by 500-1000 calories/day○ decrease fat intake: <30% fats/day○ exercise 150 min/week minimum○ add resistance exercise● Pharmacotherapy○ Orlistat- lipase inhibitor■ drug that prevents fat absorption■ can work but has side effects○ Qnexa■ recently approved by FDA● Hazards of Weight Cycling/ yo-yo dieting○ american weddings- rapid weight loss to fit a dress,○ Effects■ slows down metabolism■ increases abdominal fat● more hazardous to health than other fat■ subsequent weight loss is more difficult● Body weight vs body fat○ body fat goals■ female 20-22%■ male 15-17%■ Accessed by body fat composition test○ competitive wrestling■ issues with making weight class● techniques○ rubber suits○ sweating/ spitting to lose water weight■ makes you weaker■ dehydration■ can be deadly■ solution: measure body fat● Iowa: to compete need minimum of 5% body fat○ Spot reduction■ exercising one area to lose fat there■ Does not work!○ Weight control is more difficult with increased age● Chemical control of obesity○ leptin-satiety hormone■ turns off appetite? Nope○ Ghrelin- increases appetite■ inhibits leptin■ doesn’t
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