First Author: Jenna Wyatt

Second Author: Whitney Clayton

5.3. The Reduction Equation^[1]

• Preventing obesity
• Maintaining post-diet body weight

The American College of Sports Medicine (ACSM) suggests:

•  one should excercise 300kcals per workout, 3 times a week to lose weight.
• After working out your body continues to burn calories until your body returns to its normal resting level

Excercise stimulates metabolism

• 60-70% of the energy from food is used to maintain essential body functions
  • Basal Metabolic Rate (BMR) - minimum amount of energy body needs to stay alive while sleeping
    • The BMR is estimated by the Resting metabolic rate (RMR)
      • the RMR is usually 5-10% lower in females
• Increases in muscle mass increases the metabolism
• Loss of muscle tissue from lack of excercise signifcantly lowers metabolism because muscle uses more calories than fat
• 3-5% of your muscle tissue is lost each decade after age 25
• Muscle is more dense than fat therefore taking up more room (which makes you bigger)

5.4. Jogging and weight control^[2]

• Weight loss should be achieved by eating a low-fat, high carbohydrate diet along with lifetime excercise

• Metabolism represents the body's production of heat
  • Excercise increases heat production, oxygen demand, and the use of calories
  • Dieting with our excercise reduces metabolic heat production and the number of calories burned.
    • ex) eating less than 800 calories a day for several weeks results in a drop of heat production by 80% of the pre diet level.
• Eating less calories below the homeostasis level decreases RMR and makes weight loss harder
• Weight Cycling is the repeated loss and gain of weight; if repeated long enough it can lead to cardiovascular disease.

• ACSM  healthy dieting concepts: 
  • at least 1,200 calories should be eaten a day. Eating less is dangerous.
  • Food choices should be nutritionally balanced. See Food Guide Pyramid^[3]
  • Weight loss goals should not be more than 2 lbs a week.
  • Excercise and dieting should be used together to loose weight. 
    • Proper  stretching and equipment should be used.
  • Endurance-type excercise should be used. 20-30 min, 3 times a week @ 60% of the max heart rate
  • Resistance excercise (weight training) should be used as well to build muscle tissue; more muscle tissue = higher metabolic rate
  • The above should be lifetime habits
• Jogging might not be the best form of excercise for really overweight people because of injury. - Jogging to Lose Weight ^[4]

10 Best and Worst Foods to Eat^[5]

• Best*

1. Sweet Potatoes
2. Grape Tomatoes
3. Fat Free or 1% Milk
4. Brocoli
5. Wild Salmon
6. Crispbreads
7. Microwaveable Brown Rice
8. Citrus Fruit
9. Diced Butternut Squash
10. Spinach or Kale

• Worst*

1. Pepperidge Farm Roasted White Meat Chicken Pot Pie
2. Mcdonald's chicken selects premium breast strips
3. Cheesecake Factory Cheesecake
4. Dove Icecream
5. Starbucks Venti Caffe Mocha
6. Ruby Tuesday's chicken brocoli pasta
7. pop secret movie theater butter popcorn snack size
8. progresso soup
9. chipotle chicken burrito
10. coldstone creamery gotta have it founders favorite

EXAM QUESTIONS

Author 1:

1. BMR stands for Basil metabolic Rate TRUE
2. Which is more dense?     A) muslce B) fat
3. The repeated lost and gain of weight is called Weight Cycling  TRUE
4. What should be the most pounds lost a week in order to lose weight in a healthy way. A) 1  B) 2  C) 3 D) 4
5. Excercising + Sensible Eating = Fat Control is called the reduction equation TRUE

Author 2:

1. When do people usually discontinue excercising? A) 1 month B) 2 month C) 3 months
2. Which is not a reason for lack of motivation? A) boredom B) time constraints C) muscle soreness D) body image
3. Setting realistic goals is a way to stay motivated. TRUE
4. Imporoved mood is an outcome of motivation. TRUE
5. Less than half of Americans are active enough to improve their health TRUE