Weight Management

Energy Balance

Energy in EQUALS energy out

Effective Weight Management - Should include a combination of:

• Reduced sedentary behaviour

• Regular physical activity and exercise (including ressitane exercise)

• Dietary modifications based on Canada’s Food Guide (what yuo can and can’t tell them - can’t tell them what to eat, can refer them to the food guide)

Benefits of Exercise in Weight Management

• Increases energy expenditure

• Helps create a negative energy balance for weight loss (more exepnding = weight goes down)

• Promotes fat loss and preservation of lean body mass (muscle and bone)

• Maintains or slows down FFM loss resulting from weight loss via diets only (maintain more muscle mass)

• Helps maintain weight loss after dieting

• Increases RMR (larger your muscles, larger the engine, more at a baseline consuming energy)

Dieting - Helping Clients Understand

• Caloric restriction vs fad diets (being able to describe potential risks of diet, help facilitate their understanding)

• Temporary vs. permanent weight loss (temporary = accomplished with a crash diet or sig dehydrateion - can not be safe/healthy)

• Difference between fat loss and weight loss

  • Non-fat mass weighs more than fat

• Yo-yo effect (if you don’t treat the underlying problems with any sort of long term eating issue (energy intake is larger than energy expenditure), when your are done the crash course, you will yo-yo back to your previous weight)

• Instead of “deiting”, use food labels/tables and Food Guide to make client aware of their food intake

Effects of Severe Energy Restriction

• Body thinking it is starving 

  • Turns on backup mechanisms that help preserve the fuel you have remaining)

• RMR may decrease by 15%

  • Lose muscle

  • Utliizing less energy

• Body gets efficient at using energy (energy put in body will be put into storage)

• Become lethargic usually = decrease in activity

Weight Loss Strategies - Dos vs. Don’ts

Do:

• Exercise regularly

• Foolow Canada’s Food Guide

• Set realistic weight loss goals

• Consume more fruits and veggies

• Increase water consumption

Don’t:

• Think there is a magic pill

• Go on a severe low-calorie diet

  • Can yo-yo

  • Reduce physical activity

  • Longest long term low calorie diet has functioned for: 11-13%

• Replace real food with a meal in a can

Establishing Weight Loss Goals

• Goals should be modest as well as realistic and attainable

• Health can be improved with relatively minor weight loss (i.e. as little as 2-3% of body weight)

• Regular physical activity, even without weight loss, improves health risk

Healthy Weight Loss Basics

• Maximum 1.0 kg/wk (in a short period of time)

• Set realistic short term goals

• Set re-appraisal date to monitor changes in BMI and WC

• Weight loss may not occur as quickly as desired because:

  • Non-fat mass weighs more than fat

  • Muscle mass may increase with increased physical activity, but only if resistive in nature

Healthy Weight Loss

• Weight loss of mo more than 0.5-1.0kg (~1-2 lb) per week

• 1 lb (~0.5 kg) of fat = 3500 kcal

• Thereofore, to lose body weight

  • Decrease energy intake by 250 kcal/day

  • Increase physical activity by 250 kcal/day

• Negative energy balance by 500 kcal

• RESULT: 1 lb (~0.5 kg) of fat loss/week

Energy Expenditure Equations

• Energy (kcal) burned with exercise depends on oxygen consumption (or MET level), body mass and duration

• 1lb of fat = 3500 kcal

memorize equations for midterm