Session

Weight Management

Unit 2: Applying the principles of nutrition to a physical activity programme

Aims
To understand the relationship between body weight, physical
activity and nutrition in relation to national guidelines and accepted
good practise. To understand how to collect and utilise valuable
nutrition information

Learning Objectives
By the end of this session the learner will
Be able to explain the health risks associated with popular diets and
fads and the performance implications of severe energy restriction
Be able to explain the components of energy expenditure, the
energy balance equation, basal metabolic rate and daily energy
requirements
Be able to identify typical energy expenditure for different activities
Be able to explain and interpret different methods of body
composition that determine health risk in relation to weight
Be able to explain how to identify the signs and symptoms of
disordered eating patterns

Popular Diets
Dietary Method

Reasoning

Fasting

Very Low Calorie

Calorie Counting
Groups

Helps to detoxify many

systems of body
Creates negative energy
balance weight loss
Rests the digestive system
Doctor supervised
replacement shakes and
bars
Often only 800 kcal/day
Fortified with daily
requirements of vitamins and
minerals
Designed for the obese to
achieve rapid weight loss
Group involvement creates
accountability
Calorie intake controlled
Guidance of foods to eat
provided

Problems

Risk of dehydration
Lack of essential nutrients
Lack of energy
Increased headaches, aches
and pains, allergies and bad
breath

Fatigue, constipation, nausea

or diarrhoea
Possible gall stone formation
Low bioavailability of many of
fortified nutrients
Only a short term approach

Tends to be a short term fix

Yoyo dieting cycle common
Nutrient intake may be
compromised

Popular Diets
Dietary Method

Reasoning

Meal Replacement

CHO digest better in alkali

environment
Proteins digest better in
acidic environment
Foods should be separated
and eaten at different times

Food Combining

Fat-burning
Supplements

Control the intake of food

with calorie counted meals
and shakes
Usually 1200-1500 kcal
Removes the complexity of
calorie counting for
consumer

Creates a thermogenic
effect in body
Boost the metabolism to
burn body fat

Problems

Boredom and taste fatigue

Lack of energy
Low bioavailability of many of
fortified nutrients
Low adherence
Erratic blood sugar responses
from high CHO to no CHO
Very restrictive meals
May lack vitamin A, D, B12,
zinc and calcium due to low
animal intake
May cause illness even
heart attack, seizures and
stroke
May cause arrhythmia
May cause depression,
nervousness or insomnia

Distribution of Adipose Tissue

Where we store body fat is influenced by
genetics
gender
hormonal dominance
Two main categories of body fat distribution
nationally recognised and discussed as part of
health profiling
gynoid or pear shaped obesity
android or apple shaped obesity

Obesity and Health Risk

There are several methods of assessing health risk in relation to
body weight
Body Mass Index
Abdominal circumference
Waist to Hip ratio
Whilst these methods do not specifically measure levels
of body fat, they are nationally recognised methods of
assessing health risk in relation to weight and body shape

Health Risk Task

Students to pair up and complete each of the health assessment
methods and to interpret their results
Classification of Overweight and Obesity by Body Mass Index (BMI)
Obesity Class
BMI (kg/m2)
Underweight
<18.5
Acceptable
18.5 24.9
Overweight
Special Attention
25 - 29.9
Obesity
Medical Referral
I
30 34.9
Severe Obesity
II
35 39.9
Morbid Obesity
III
>40
Low Risk
Men < 94 cm ( < 37 inches)
Women < 80cm ( < 32 inches)
Waist/Hip Risk
High risk
Moderate risk
Low risk

High Risk
Men > 102 cm ( > 40 inches)
Women > 88cm ( > 35 inches)
Male
> 1.0
0.90 1.0
< 0.90

Female
> 0.85
0.80 0.85
< 0.80

The Starvation Response

This response is thought to hark back to hunter-gatherer days where
the body prepared in times of plenty for times of famine and vice versa
In times of dietary restriction or lack the following occurs
body will utilise some body fat for energy to make up energy deficit
to lower metabolic rate muscle mass is also burned to provide fuel
body increases its ability to store fat in readiness for when food is
available again
appetite is also heightened to drive behaviour for finding food

Basal Metabolic Rate (BMR)

base level of energy needed to keep bodily functions ticking over
comprises the largest chunk of out daily energy needs
brain averages 600 calories a day

Thermal Effect of Food (TEF)

This is a fancy way of saying how much energy it costs the
body to eat and then digest the food we eat !

in males this accounts for around

6 10 % of daily energy needs
in females this accounts for around
6 7 % of daily energy needs

Thermal Effect of Activity (TEA)

this is the amount of energy that our body uses up doing daily
activities.
the TEA is the largest component of energy usage that we can
affect
20 40 % of our daily energy needs are related to our activity levels

Daily Energy Needs

energy intake is approximated for women to 2000 calories per day
energy intake is approximated for men to 2500 calories per day
These are very basic and general guidelines that do not take into
account any specific individual requirements.
Harris Benedict Formula provides a better estimate of individual
daily energy needs taking into account the following:
gender
age
height
weight
activity levels

Energy Expenditure Task

Use the Harris Benedict Formula to determine an estimate of your
specific daily energy needs
1.Choose the correct equation for your gender
2.Input the correct figures for your height in cm, weight in kg and
age and complete calculation to determine BMR
3.Select the activity description that most closely represents your
current level of activity
4.Calculate your daily energy needs by multiplying your activity
figure by the initial BMR previously calculated

Creating an Energy Deficit

To avoid the starvation response we must be careful how we cause energy
Deficit whether by diet alone or through diet and exercise:

The ACSM advise a 250 500 kcal deficit

It is suggested this may cause lb 1lb loss per week
It should be pointed out this is only a guideline and will be
subject to individual variation

Creating an Energy Deficit

diet and exercise combined has been shown to be more successful
than diet alone!
Warning 500kcal dietary deficit and increased exercise combined
creates a much larger calorie imbalance
exercise increases nutrient needs of body decrease in food will
not
provide for this!

Energy Deficit Task

Using the Harris Benedict formula, dietary restrictions listed and
activity tables in the manual determine what the energy deficit
would be for the following people
Jane

David

1.62 m tall
75kg in weight
Aged 37
Lightly active

1.85m tall
95kg in weight
Aged 45
Ligthtly active

Walk dog briskly 30 mins every day

Cleans house 45 mins every other day

Wants to jog 20 mins 3 times a week

Plays 1 hour badminton once a week

Currently eats 2300 kcals per day

Will give up daily 200 kcal chocolate bar
Will cut out 150 kcal afternoon snack

Currently eats 3100 kcals per day

Will give up evening beer (180 kcals)
Will eat apple as daily snack instead of
large crisps (drop of 215 kcals)

Energy Deficit Task

Using the Harris Benedict formula, dietary restrictions listed and
activity tables in the manual determine what the energy deficit
would be for the following people
Jane

David

Daily energy needs: 2052 Kcals

Daily energy needs: 2731 Kcals

Exercise:
Walking 163 kcals
Cleaning 146 kcals

Exercise:
Jogging 183 kcals
Badminton 356 kcals

Dietary restriction: 350 kcals

Dietary restriction: 395 kcals

Energy losses (diet + activity):

513 kcals on non cleaning days
659 kcals on cleaning days

Energy losses (diet + activity):

578 kcals on jogging days
751 kcals on badminton day

Energy deficit on 2300 kcal diet:

Energy deficit on 3100 kcal diet:

- 265 kcals on non cleaning days

- 411 kcals on cleaning days

209 kcals on jogging days

382kcals on badminton day

Dietary Interventions

frequency of meals
insulin response
macro nutrient balance
bio-chemical individuality

Meal Frequency
Research has shown that regular meals (3 per day)
is recommended
1. less hunger due to more stable blood sugar
2. metabolism maintained
3. more likely nutrient balance

Effects of Insulin
Bloo
d

Meal

suga
r

Refined foods - Insulin

high GI foods
baked goods, biscuits, breads, cakes,
ice cream, sweet sauces, soft drinks,
pizza, pasties, and pastries

cause a large/fast spike in blood glucose

post insulin hypoglycaemia

Insulin Resistance
elevated insulin leads to a fat storing internal
environment
elevated insulin suppresses the use of fat as a
fuel
chronic high insulin over time leads to insulin
resistance
insulin resistance is associated with high body fat
levels and low activity levels

Reducing Insulin Levels

improving diet is most significant factor
CV and resistance work can
reduce abdominal body fat
reduce insulin resistance
maintain muscle mass and metabolic rate

Macronutrient Balance
higher protein/fats diets should moderate CHO
higher CHO diets should moderate protein and fats
this helps avoid the combined effect of excess calories in the presence
of excess insulin

Individuality

We are very different on the outside

We are very different on the inside

Individuality

genetics and gender may vastly change the type of fuels needed
this is why different people succeed on different diets

Differing Diet Task

Split into 3 groups and review one of the dietary methods
discussed in the manual
High Wholefood Carbohydrate diet
Ketogenic diet
Palaeolithic diet
Determine the benefits, concerns and challenges of following each
dietary method
Each group to present this back to the rest of the class

Anorexia and Bulimia

these are both psychological based problems
nutritional advice alone is unlikely to remedy the root of the problem

Signs and Symptoms

Anorexia Nervosa
Physical:
extreme weight loss/insufficient growth
constipation/abdominal pains
dizzy spells
hair loss
poor circulation
dry, rough, discoloured skin
dysmenorrhoea
decreased bone density
Psychological:
intense fear of gaining weight
distorted perception of body
denial of problem
mood swings
Behavioural:
rituals attached to eating
secrecy
restlessness and hyperactivity
wearing baggy clothes
vomiting and/or taking laxatives

Bulimia Nervosa
Physical
frequent weight changes
going to the toilet after meals
sore throat and tooth decay
swollen face & poor skin
dysmenorrhoea
lethargy and tiredness
Psychological
uncontrollable urges to eat
an obsession with food
distorted perception of body
anxiety and depression
mood swings
low self-esteem, shame and guilt
Behavioural
bingeing and vomiting
excessive use of laxatives
periods of fasting & secrecy
excessive exercise
abnormal amounts spent on food

Seeking Assistance

personal trainers do not have the skills necessary to advise

clients with eating disorders
need to seek professional advice
Eating Disorders Association
www.b-eat.co.uk

Learning Check
Can the learner
explain the health risks associated with popular diets and fads and
the performance implications of severe energy restriction
explain the components of energy expenditure, the energy balance
equation, basal metabolic rate and daily energy requirements
identify typical energy expenditure for different activities
explain and interpret different methods of body composition that
determine health risk in relation to weight
explain how to identify the signs and symptoms of disordered eating
patterns