(Assignment)

Weight Management

Submitted to:
Ma’am

Submitted by:
Maheen Hashim Khan Burki
M.Phil Sports Sciences (2nd Semester)
Roll Number 13314 (2019-2021)
Department of Sports Sciences & Physical Education

Riphah International University

Faisalabad Campus

1
Weight Management

Weight management is the phrase used to describe both the techniques and

underlying physiological processes that contribute to a person's ability to attain and

maintain a certain weight. Most weight management techniques encompass long-term

lifestyle strategies that promote healthy eating and daily physical activity.

Weight Loss

Weight loss is a decrease in body weight resulting from either voluntary (diet,

exercise) or involuntary (illness) circumstances. Most instances of weight loss arise

due to the loss of body fat, but in cases of extreme or severe weight loss, protein and

other substances in the body can also be depleted.

Once you’ve achieved a healthy weight, rely on healthy eating and physical activity

to help you keep the weight off over the long term.

2
 Losing weight is not easy, and it takes commitment. But if you’re ready to get started,

we’ve got a step-by-step guide to help get you on the road to weight loss and better

health.

Weight Gain

Weight gain is an increase in body weight. This can involve an increase in muscle

mass, fat deposits, excess fluids such as water or other factors. Weight gain can be a

symptom of a serious medical condition

Hidden causes of weight gain

 Food that's labelled 'low-fat'
 Stress
 Television
 Your medicine cabinet
 Late nights
 Good manners
 Portion sizes

3
Weight Management Strategies

Below are strategies to help you approach weight management with a more positive

and productive mindset.

 Focus Beyond the Scale. ...

 Calories Count. ...
 Track your intake. ...
 Stay a Day Ahead of Your Meals. ...
 Here are some helpful resources for meal planning: ...
 Avoid “Bottom Heavy” Diets. ...
 Mind Your Meals (and Snacks) and Ride out Cravings.

4
The benefits of achieving and maintaining a Healthy body
weight

Maintaining a healthy body weight can protect you from a variety of illnesses. By

assessing your body’s healthy weight and maintaining it as much as possible, you will

be armed with an additional tool to stay in shape... and live longer!

 Reduces your risk for

 heart disease
 Stroke
 Cancer
 Obesity
 Depression
 Diabetes

Increases your chances of living a longer and more independent life Reduces stress on

your joints.

5
The benefits of achieving and maintaining a Healthy body weight

Manage such chronic health conditions as heart disease, diabetes, osteoporosis, back

pain, arthritis, sleep apnea and high blood pressure

Improve your sleep

A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones,

exercise performance, and brain function. It can also cause weight gain and increase

disease risk in both adults and children. In contrast, good sleep can help you eat less,

exercise better, and be healthier.

Over the past few decades, both sleep quality and quantity has declined. In fact, many

people regularly get poor sleep.

If you want to optimize your health or lose weight, getting a good night’s sleep is one

of the most important things you can do.

Boost your energy level

With increasingly busy lives, many people regularly find themselves feeling tired and

drained. However, if the tiredness you’re experiencing is lifestyle-related, there are

lots of things you can do to increase your energy levels.

6
Approaches to Obtain Healthy Weight
There are three different approaches to obtain the healthy weight according to age,
gender or height.

Body Mass Index (BMI)

Waist-to-Hip ratio (WHR)
Body fat percentage

Setting Realistic Goals

Determine a healthy weight for you.

By using BMI and other fitness calculators
Examine your own motivation for losing weight.
Lose weight safely and effectively.
Aim for weight loss of 1 to 2 pounds per week
Establish an action plan with short- and long-term goals.

7
 Causes of Weight Gain

Over eating
Overeating is the excess food consumed in relation to the energy that an organism

expends (or expels via excretion), leading to weight gaining and often obesity. It may

be regarded as an eating disorder. This term may also be used to refer to specific

episodes of over-consumption.

Consuming too many calories

Recognize emotional eating
(e.g., anxiety, depression, loneliness, boredom)

Physical inactivity
Physical inactivity is a term used to identify people who do not get the recommended

level of regular physical activity. The American Heart Association recommends 30-60

8
 minutes of aerobic exercise three to four times peer week to promote cardiovascular

fitness.

Not getting enough physical activity

Problems with Dieting

Dieting is bad for your mental and physical health.
Weight fluctuation brings a host of related side effects that can harm your physical

health. Not surprisingly, it has been linked to an increased risk of cardiovascular

disease, Type 2 diabetes, and high blood pressure.

 Weight loss is often water loss

 Supplements may be dangerous
 Diet may lack essential nutrients
 Metabolism may slow down if caloric intake is very low.
 Most (if not all) simply do not work for people long term

Principles of Weight Control

(A balance between intake and expenditure)

9
Weight Lose Principle
The concept of caloric density, or energy density, refers to the number of calories per unit

volume in a given food. ... Caloric density is important for those seeking to lose weight

because research has shown that people tend to eat a consistent volume of food regardless

of the number of calories it contains.

Burn more calories with exercise and activity than you consume
(food and drink)

Weight Gain Principle

• Physical activity decreases and leads to a decrease In metabolic rate.
• If energy expenditure drops more than energy intake, weight gain will occur.

10
Factors Negatively influence Weight Management

• Heredity / Genetics
• Lifestyles
Consumption of excess calories
Lack of regular physical activity
• Environment
Easy access to high calorie food makes it harder to eat properly
Modern “conveniences” make activity less likely

Weight Management Strategies

Pre-Weight management Considerations

Before considering a weight-loss plan, consider following:
» Chronic health problems
(e.g., arthritis, diabetes, heart disease, high blood pressure)
» Shortness of breath while resting or exercising

11
 » Dizziness or loss of consciousness
» Joint pain during exercise or movement
» Pregnancy
» History of an eating disorder

Weight Management through Healthy Nutrition

» Eat smart – Manage calories

Reducing calories by 500/day = 1 pound weight loss per week
Replace high-fat foods and snacks with lower-fat choices
Eat smaller portions
Eat more often
» Use smaller meals
» Relax and enjoy your meal
» Read food labels carefully
Determine recommended serving size
Calorie and fat content
» Choose high-fiber foods
» Limit alcohol
» Drink 48 to 64 ounces of water daily
» Take a multivitamin

12
Weight Management through Physical Activity

Physical activity helps you control your weight by using excess calories that would

otherwise be stored as fat. ... Balancing the calories you eat with the calories you use

through physical activity will help you reach and maintain a healthy weight.

Increase physical activity

– Strength training
– Casual or leisure activities

Realistic Weight Management Plan

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than

you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for

an initial goal.

13
Be S.M.A.R.T.
• Specific
• Measurable
• Action-oriented (Attainable)
• Realistic
• Time restrained

Lifestyle Approach to Weight Management

• Healthy eating patterns
• Regular activity patterns

A simple AND effective method for long-term weight control.

A lifestyle approach may take longer than the fad diets claim but the weight loss

will be real and it will be allow you to take in enough calories for good health. It will also

be easier to live with than an extreme fad diet.

1. Nutritious diet
2. Regular Exercise

Healthy Eating Pattern

• Eating a variety of foods

• Eating smaller, more frequent meals
• Avoiding bingeing
• Reducing fat intake
Fat is calorically dense (high in calories)
Fat is more easily stored than carbohydrates or protein
Low “glycemic load” diets may be a more sensible alternative to low-carbohydrate
diets.

14
 • Artificial sweeteners and fat substitutes may help but cannot be considered a “sure
cure” for body fat problems.

Regular Activity Pattern

• Benefits of Exercise for Weight Control

Burns calories
Maintains LBM
Increases metabolism
Promotes greater fat loss
Suppresses appetite
Effective exercise types
Aerobic exercise
Strength or muscle endurance exercise

Weight Lose Calculation

• The following represent some general weight loss calculations.

15
 • 1 pound of fat contains 3500 calories. Therefore, to lose 1 pound of fat a person
must have a deficit of 3500 calories.
The average diet is approximately 2000 calories per day so this represents nearly 2 days
worth of food
The maximum weight loss per week should be no more than 1-2 pounds to permit a
healthy and "livable" diet.
1 pound of fat = 3500 calories
500 calories/day x 7 days/week = 3500 calories/week (1 pound)
1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)

Weight Gain and Gaining Muscle Mass

• Young people often have difficulty in gaining weight or muscle mass.

• Changes in the frequency and composition of meals are important to gain muscle
mass.
• Physical activity is important in gaining muscle mass.

16
17
Frequently Used Fitness Calculators

1. MHR (Maximum Heart Rate)

2. RHR (Resting Heart Rate)
3. HRZ (Heart Rate Zone)
4. BMI (Body Mass Index)
5. BMR (Basal Metabolic Rate)
6. TDEE (Total Daily Energy Expenditure)
7. WHR (Waist to Hip Ratio)
8. IWR (Ideal Weight Range)
9. IFR (Ideal Fat Range)
10. LBM (Lean Body Mass)
11. DPR (Daily Protein Requirement)
12. BFP (Body Fat Percentage)

18