SCUU Health & Wellness Discussion Group Handouts provided at August 22, 2004, meeting   Handout #1 Obesity and Weight Loss, excerpts from the second edition of Physiology of Sports and Exercise, Wilmore and Costill, 1999, Human Kinetics, Champaign, IL.   Defining Obesity, page 664    Obesity refers to having excessive body fat…more than 25% body fat for men and …35% for      women    The average person gains…1 lb per year after age 25, but loses .5 lb of fat-free mass per year,      meaning a net gain of 1.5 lb of fat each year Body Composition, page 494    Control of Body Weight, pages 666 through 668    Body weight appears to be regulated around a set point    Daily energy expenditure is reflected by the sum of the resting metabolic rate (accounts for      60% to 75% of the total energy we expend each day), thermic effect of a meal and the thermic      effect of activity. The body adapts to changes in energy intake by adjusting any of all of these      components. Optimal Weight Loss    Weight losses and weight gains depends on dietary intake and physical activity, but it can be      caused by any one of a combination of factors.    Weight loss should generally not exceed 1-2 lb per week. (Water weight factor)    Exercise and weight loss, page 683    Inactivity is a major cause of obesity in the United States    The energy expended by activity includes the steady-state rate of energy expenditure      during…and after because the metabolic rate remains elevated for some time after the      activity.excess post exercise oxygen consumption (EPOC).    Resting metabolic rate (RMR) can increase slightly following training, and even a single bout of      exercise increases the thermic effect of a meal (TEM).    Diet alone causes fat loss, but fat-free mass is also lost. With exercise, either alone or with diet,      fat is lost, but fat-free mass is either maintained or increased.    Exercise can suppress the appetite    Exercise increases lipid mobilization from adipose tissue.    Spot reduction is a myth. Low-intensity aerobics burn no more fat than more vigorous exercise,      and more total calories are spent in a more strenuous workout.   Handout #2 This month’s focus is on weight loss and exercise   Our focus today is on prevention of obesity. This is a preventable health problem that is plaguing millions of U. S. citizens. It is linked to disorders such as diabetes, hypertension, heart disease, and musculoskeletal disorders. We hope to support our members by sharing positive experiences and information. To start with, I have taken information on this topic from website of the National Center for Chronic Disease Prevention and Health Promotion regarding nutrition and physical activity. This site gives us facts that can help to guide us through the maze of confusing information that bombards us daily. For more information go to:   http://www.cdc.gov/nccdphp/dnpa/obesity/index.htm <<Back to SCUU Health & Wellness Home Page   Sponsored by Sugarloaf Congregation of Unitarian Universalists 16913 Germantown Road Germantown, MD 20874 301.540.0575 http://www.scuu.org