4 questions | Applied Sciences homework help
- Claims of successful maintenance must include disclosures of average weight loss and the length it was maintained, as well as the statement: “For many dieters, weight loss is only temporary.”
suggestions for Weight Control Medical and nutrition scientists agree that the key to weight control is to establish prudent and permanent habits of exercise and control of calorie intake. For ini- tial weight loss, they recommend a well-balanced diet with few enough calories to produce a steady loss of 1 to 2 pounds per week. The minimum caloric level for unsupervised dieting should be 1200 to 1300 calories, per day, which is enough to be able to supply adequate amounts of the essential nutrients. If food selection is done properly at this caloric level, vitamin supplements are unnecessary. The maximum caloric amount to start with should depend on the individual’s height and ac- tivity level. Once desirable weight is achieved, caloric intake can be increased to maintain it. Activity 105–115 lbs 127–137 lbs 160–170 lbs 182–192 lbs Golfing, hand cart 3.25 3.75 4.41 4.91 Baseball, fielder 3.66 4.16 4.91 5.41 Walking, 3 mph 3.90 4.50 5.23 5.80 Hiking, 20 lb pack, 2 mph 3.91 4.50 5.25 5.83 Rowing machine, easy 3.91 4.50 5.25 5.83 Swimming, crawl, 20 yd/min 3.91 4.50 5.25 5.83 Badminton, singles 4.58 5.16 6.16 6.75 Skating, leisurely 4.58 5.16 6.16 6.75 Calisthenics 3.91 4.50 7.33 7.91 Bicycling, 10 mph 5.41 6.16 7.33 7.85 Tennis, doubles 5.58 6.33 7.50 8.25 Aerobic dancing 5.83 6.58 7.83 8.58 Basketball, half-court 7.25 8.25 9.75 10.75 Handball 7.83 8.91 10.50 11.58 Volleyball 7.83 8.91 10.50 11.58 Jogging, 5 mph 8.58 9.75 11.50 12.66 Running, 6.5 mph 8.90 10.20 12.00 13.20 Skiing cross-country, 5 mph 9.16 10.41 12.25 13.33 Bicycling, stationary, 20 mph 11.66 13.25 15.58 17.16 CaloriC expenditure per Minute for various aCtivities and BodY Weights Table 12-6 Modified from Perry P. Are we having fun yet? American Health 6(2):59-63, 1987. Chapter Twelve Weight Control 255 Weight Watchers International wants America’s buzz- words to reflect a more reasonable way of thinking about how a healthy lifestyle can be achieved: “What’s In” “What’s Out” Weight management Weight loss Long-term weight loss Weight cycling Moderation Deprivation Healthful eating Diets Portion control Calorie counting Healthy weight range “Ideal” weight Self-acceptance Self-condemnation Increased physical activity “No-pain, no-gain” Support systems “Going it alone” Balanced food plan Liquid diets/pills High-carbohydrate diet High-protein diet Reading food labels Ignoring contents Small changes Radical weight loss Behavior modification Uneducated change Healthy snacking No eating between meals suggested “neW lifestYle language” Table 12–7 Source: Weight Watchers International press release, Dec 27, 1993. Exercise Exercise plays a very important role in weight control. The idea that exercise is self-defeating is a myth. In most cases exercise does not increase appetite unduly. Most research on humans indicates that food intake (a) does not change with moderate exercise of extended duration and (b) decreases slightly with vigorous exer- cise of short duration.103 Consumer Reports on Health104 suggests that people wishing to lose 10 pounds or less might do best by in- creasing exercise without dieting. The number of calories typically burned per hour by a 150-pound person is about 100 at rest; 200–300 during household chores or walking leisurely; 300–600 during recreational athletic activities, and 600–900 during strenuous athletics (Table 12-6). Consumer Health Sourcebook (www.chsourcebook. com) has a table that lists the level for 85 activities. Chapter 13 contains additional information on exercise and weight control. Behavior Modification Successful weight control requires a permanent change in habits rather than a temporary change (such as a diet) that one adheres to until a desired weight level is reached. Various modification procedures are aimed at helping the overfat individuals change their patterns of inappropriate food consumption such as overeating, eating high-calorie foods, or snacking between meals. Those who overeat in response to tension may require psychotherapy as well. In many cases other members of the obese individual’s household will have to modify behavior that stimulates overeating. Foreyt and Goodrick105 identified these methods as useful: seLf-MonitorinG: Self-observing and recording of situational factors, thoughts, and feelings that occur before, during, and after attempting to eat and exercise prudently. Self-review enables tracking of progress. Scrutiny by a therapist may enhance self-control. stiMuLus controL: Modification of factors that stimulate inap- propriate eating or exercise behavior. GraDuateD tarGet Behaviors: Gradual dietary change to avoid feelings of deprivation; gradual development of cardiorespiratory fitness to avoid the perception of exercise as punishment. continGency ManaGeMent: Use of a signed contract specifying what the patient will do and the rewards for doing it. coGnitive-BehavioraL strateGies: Movement from self-rejec- tion to self-acceptance; focusing on ways in which thoughts, moods, diets, and social pressures affect eating control. Weight Watchers International has suggested chang- ing the buzzwords used to encourage a healthy lifestyle (Table 12-7). Stare, Aronson, and Barrett106 have offered the fol- lowing tips for achieving calorie reduction:
- Use alternatives to food as rewards (for example, long walks, relaxing baths, tickets to a movie or play).
- Find nonfood outlets for release of emotional tension. • Resist the temptation to always “clean the plate.” • If you eat moderate portions of your favorite foods, you
will be less apt to crave them and overindulge. • Do not eat while doing anything else, such as talking on the phone or watching television. Aaron Altschul, Ph.D., of the Georgetown University Clinic, has concluded that successful dieters:
- Know their weight; they weigh themselves often enough that they are never in doubt about where they stand in rela- tion to their goal.
- Use a personally suitable diet plan—one that they can enjoy or tolerate permanently.
- Know what they are eating; if necessary, they keep daily records until they automatically know what they are eat- ing every day, can anticipate heavy eating events, and can adjust their intake accordingly.
- Control their alcohol intake. • Engage in a regular program of exercise.
Researchers at the Pennsylvania State University have demonstrated that larger portion sizes may induce Part Three Nutrition and Fitness256 people to eat more. The study involved 51 adults who —once a week for four weeks—were served lunch that included either 500, 625, 750, or 1000 g of macaroni. Some received the portion on a plate, and some received it in a serving dish and served themselves. The subjects consumed more when offered the largest portion than when offered the smallest portion. The researchers con- cluded: (a) larger portions led to greater consumption regardless of serving method and (b) portion size may be relevant to the prevention and treatment of obesity.107 In 2002 Consumer Reports108 tabulated the results of a survey that drew 32,213 responses from readers who said that they had tried to lose weight during the previous 3 years. Nearly 25% said they had managed to lose at least 10% of their starting weight and keep it off for a year. The most common strategies they used were (a) exercising at least 3 times per week, (b) increasing physical activity into daily routines (e.g., using stairs instead of elevator), (c) reducing amount of food per meal, and (d) eating fewer fatty foods. suMMarY To lose weight, people must eat less, exercise more, or do both. Although hundreds of “miracle” products and “revolutionary” diets have been marketed, no pill, potion, or dietary plan can produce weight loss without exercise or lowering of caloric intake. To lose 1 pound of fat, it is necessary to burn 3500 more calories than are consumed. Professional help may be required to clarify and modify the behavior that contributes to overeating. The most sensible weight-loss methods aim for a steady reduction of about 1 pound a week. The diet that experts recommend most often is a balanced, low- calorie, low-fat food plan that is easily adapted for long- term maintenance. Although unbalanced diets can cause weight loss, they are usually too monotonous for long- term use and are followed by weight gain when the user returns to “normal” eating. Repeated dieting followed by weight gain (“yo-yo dieting”) may increase the risk of premature death from heart disease and several other diseases, but the research on this is not conclusive. Many people diet even though they are not over- weight. The majority of people concerned about their weight would probably do better to focus on exercise, healthful eating, and minimizing cardiovascular risk factors rather than on counting calories.