Current LectureKin 122 1st Edition Lecture 13Current LectureWeight ManagementWeight management• Learned about prevalence and consequences of obesity• Learned about healthy eating choices & exercise• How do we put the two together to maintain a healthy weight?Objectives• Discuss factors affecting weight controlCalories in vs. calories out• Identify characteristics of healthy weight loss• Discuss effective weight loss strategiesResting metabolic rate (RMR)• Energy required to maintain normal regulatory balance and body functions at rest• 60-75% of TDEE• Depends on: Body mass (larger → increased RMR)Amount of fat-free mass (↑ lean tissue → increased BMR)Age (older → decreased RMR)Gender (men higher than women)Metabolic functions (thyroid, pituitary)Thermic effect of food• Energy body uses to digest food• Usually ~ 10 % of TDEE • Does not play major role in weight management• Response may be blunted in obese = further weight gainPhysical activity• Energy expended during physical activity and exercise • More activity = more energy expended• Can exert greatest effect on TDEEAverage TDEE• Men ages 19-50 yrs = 2900 kcal/day• Women ages 19-50 yrs = 2200 kcal/dayThe key to weight controlEnergy balance!– In BalanceEating the same number of calories as you’re expending → weight maintenance– Positive BalanceConsume more calories than you expend → weight gain– Negative BalanceConsume fewer calories than you expend → weight lossEnergy balance example• Sarah, 25 years old, RMR = 1,500 kcal/day• If Sarah eats 2,000 kcal/day and does not exercise, what will happen?Calories in – calories out2,000 – 1,500 = 500 kcal/day extraSarah will gain weight!Healthy weight loss recommendations• Aim for loss of 5-10% of body weight• Aim for loss of 1-2 lbs./week1 lb. = 3,500 kcal• Negative energy balance: 500-1000 kcal/day 3,500-7,000 kcal/week (1-2 lbs.)300 kcal/day should come from exerciseInclude resistance trainingWhat does this look like?• Negative energy balance 500 kcal/day300 kcal from exercise:Walking (3.5 mph) ~ 60minRunning (10-min mile) ~ 25 minBiking (12-14mph) ~30 min200 kcal from food:Plate of broccoli (other fruits, veggies)3 eggs½ chocolate bar½ cheeseburger 1 handful of dried fruit, candies Strategies: calories in• Use portion control & plate management• Read labels!• Eat smaller regular meals throughout the day• Take 20 min to eat a meal, stop before you are stuffed • Avoid multiple servings, split large entrees • Minimize temptation –stock the fridge/ pantry with healthy foods• Find healthy foods you enjoy!Behavioral strategies: calories in• Eating well is a behavior just like exercise!• Behavior change strategies apply to diet too:Develop self-efficacy for healthy eatingSet SMART goalsSurround yourself with others who support your healthy eating goalsIdentify and plan for barriers Use self-monitoring Use cues to actionStrategies: calories out• NO quick fix to increase physical activity• Less diet restriction with more PA• Include resistance training!More lean mass (muscle) = higher RMR = Burn more calories at restWhat’s most effective long term?• Diet alone75 % will regain at 1 year85-90 % will regain at 2 years• Diet and behavior modification71 % will regain 30 months• Diet, exercise and behavior modification58 % regain at 2