BYU Independent Study: Lifetime Weight Control

U1: What are the two categories of fat, and how are they different?

Essential fat: needed to keep your cells alive

Storage fat: extra fat stored in fat cells (adipose tissue) around your internal organs and beneath the surface of your skin; important energy reserve

U1: at what percentage of body fat are men and women considered to be obese?

Women: over 30% body fat

Men: over 25% body fat

U1: what are the ranges of BMI that are healthy, 'warning track', and the cut-off point for obesity?

Good health: 18.5 to 25

Warning track: 25 to 30

Cut-off point: 30

U1: does it matter where I store my extra body fat?

if you store more fat around your stomach, your risk of health problems is higher than if you store more fat around your hips and legs

*waist is greater than 35 in (women) or 40 (men) your risk of disease is higher

U1: what is the difference between positive and negative energy?

Positive energy: more calories coming in than out (the only way to gain fat is to eat more calories than you burn)

Negative energy: burn more calories than you eat

U1: how do you maintain a constant body fat level?

You must eat the same number of calories that you burn

U1: how does your genetic code influence how much fat you lose or how much muscle you gain?

Your genetic makeup influences

1.) how many calories you burn while at rest

2.) sets your appetite and how hungry you are during the day

3.) if you're 'built to move' or not

U1: if you're at a BMI of 25 or over, how much weight should you try to lose at a time?

One to five pounds, no matter how much you need to lose

U1: what do the letters in SMART goals stand for?

S: Specific (tell yourself what needs to be done)

M: Measurable (so you can track your progress)

A: Attainable (not too hard, not too easy)

R: Relevant (important to you)

T: Time-bound (deadline)

U1: what's the best approach to losing body fat?

Focus on lifestyle instead of body weight, and make small, permanent changes in your life

The smaller the change, the longer it lasts

U1: how many calories are in one pound of fat?

3,500 calories per pound of body fat

U1: what's one way to lose one pound of body fat in one week?

Increase your caloric burn by 250 calories a day (about three miles of walking) and decrease your food intake by about 250 calories a day (caloric deficit of 500 calories a day)

U2: what are two key nutrition concepts?

Moderation and variety

U2: What guidelines does MyPlate encourage for how much of each food group goes into your diet?

75% should be whole grains, veggies, and fruits

25% should come from protein and dairy products

U2: Grains serving size (1 oz) examples

1 slice of bread

1 cup of cereal

1/2 cup cooked rice or pasta

U2: Vegetables serving size (1 cup) examples

1 cup cooked or raw veggies or 100% veggie juice

2 cups of raw leafy greens

U2: Fruits serving size (1 cup) examples

1 cup fresh fruit or 100% fruit juice

1/2 cup dried fruit

U2: Protein foods serving size (1 oz) examples

1 oz of lean meat, poultry, or fish

1 egg

1 Tbsp peanut butter

1/4 cup cooked beans

1/2 ounce nuts or seeds

U2: Dairy serving size (1 cup) examples

1 cup of milk or yogurt

1.5 oz of natural cheese

2 oz of processed cheese

U2: what factors play into how much food I should eat?

It depends on the size of your body, speed of your resting metabolism, and how much physical activity you do

Most women eat between 1,500 to 2,500 calories a day, while most men eat between 1,800 to 3,000 calories a day

U2: calculation for fat percentages

ex: one serving of milk contains 110 total calories and 20 of those coming from fat

20/110 x 100 = 18%

U2: difference between saturated fat and unsaturated fat

Saturated fat raise blood cholesterol

Unsaturated fats do not raise blood cholesterol

U2: difference between simple sugars and complex carbs

Complex carbs are naturally packed in foods that we eat and are digested slowly. They also have high nutrient value but low in calories, and don't lead to tooth decay like simple sugars do

U4: what are the benefits of regular exercise?

1.) exercise helps us feel better

2.) exercise helps us look better

3.) exercise helps us think better

4.) exercise helps us live longer

U4: what are the Physical Activity Guidelines for Americans?

ages 6-17: at least 60 minutes of aerobic activity a day

adults: 150 minutes of moderate aerobic activity per week

U4: what are the recommended types of exercise for kids 6-17 years old?

60 minutes of moderate aerobic physical activity per day

3 days a week: increase aerobic to vigorous-intensity range

3 days a week: muscle-strengthening activities

3 days a week: bone-strengthening activities

U4: what are examples of muscle-strengthening and bone-strengthening activities?

Muscle-strengthening: any activity that uses your muscles

Bone-strengthening: activities that impact your body, like running (can also aerobic and muscle-strengthening activities)

U4: aerobic activity guidelines

continue your aerobic exercise comfortably for at least 20 minutes

target is between 60 to 90 percent of your maximum heart rate

less fit: 60 to 70 percent, more fit 80 to 90 percent

U4: formula for maximum heart rate

220-age

U4: effort scale levels

Warm-up/cool-down zone: 6-11

Target zone: 12-16

Working too hard zone: 17-20

U4: FITT aerobic exercise guidelines

F: Frequency

I: Intensity

T: Time

T: Type

U4: weight training guidelines

lift weights 2 to 3 times a week

complete 1 to 3 sets of each exercise

rest 1 to 2 minutes before working the same muscle again

15 to 20 minutes (80% of potential strength gains by doing one set of each exercise two times a week)

U4: guesstimate method for weights

1.) guess a weight; be able to complete at least 8 reps but no more than 12

2.) if you can't do 8, lower weight; but if you can do more than 12 reps, increase the weight

3.) repeat step 2 until you near or complete fatigue after 8-12 reps

U4: weight-lifting safety tips

lift slowly and smoothly; don't hold your breath

work your large muscles before your smaller ones

use spotters

warm-up with 5 minutes of low-intensity aerobic exercise or by lifting lighter weights

U4: how often/for how long/when should I stretch?

Stretch at least 3 times a week and should only occur after you warmed up and after aerobic exercise

Hold your body just beyond the point of limitation for 10 to 30 seconds (static stretching)

U4: average amount of calories burnt per minute

walking: 5

jogging: 10

15: running

to burn 250 a day:

50 min. walking, 25 min. jogging, 17 min. running

U6: if I eat a grapefruit, will it help me burn more body fat?

No; there are no secret ingredients that will help you burn extra body fat

U6: why is the timing of meals important?

eat three meals a day with planned snacks

this plans helps you eat less total food and promotes better food choices

U6: if I drink lots of water, will it flush extra fat out of my body?

no; drinking large amounts of water is dangerous

the only way to get rid of extra body fat is to burn it in your muscles

8-12 cups of water recommended per day

U6: does eating extra vitamins help burn more body fat?

no; they only help the release of energy when the energy fuel are burned

U6: how can I know if my diet is good enough?

Keep a detailed diary of your diet, enter it into a nutrition computer summary, and consult with a dietitian or exercise expert

U6: can I lose more fat from my abdomen or legs if I exercise them?

It's impossible to spot-reduce a given body part, but you can spot-tone or strengthen a given muscle or muscle group.

U6: which type of exercise is best for burning fat?

Aerobic exercise because it burns the most calories

U6: does my body keep burning extra calories even after my exercise session is over?

Yes; the afterburn continues until your body returns to a true resting condition. Extra calories are burned as long as your body temperature is elevated.

U6: should I avoid exercise following a meal?

It depends on the size of your meal and the difficulty of your exercise. Usually, wait at least 90 minutes after a full meal before engaging in any vigorous exercises, but mild exercise is fine.

U6: will my muscle turn to fat if I stop exercising regularly?

No; your muscles just become smaller

U6: how much should I drink before, after, and during exercise?

30 min. before: 2 cups (16 oz)

During: 1 cup (8 oz) every 15 to 20 minutes (32 oz per hour)

After" drink 1.5 times more water than was lost during the exercise