SPORTS NUTRITION AND WEIGHT MANAGEMENT

M.SHANTHA MUKILAN. B.Sc., M.P.Ed., (PGDYE)., PhD

SPORTS TRAINER,
MASS – CPE.
Successful athletic performance is a combination of proper training and a
sensible approach to nutrition. Researchers suggest that athletes can benefit
from nutrition education increasingly KAP i.e. Knowledge, Attitude and
Practice.
NUTRITION
 Nutrition is a science that deals with food and its uses by the body.

 It is a science that provides and maintains food necessary for Health,

Growth and Physical performance.

SPORTS NUTRITION
MEANING

The study and practice of nutrition and diet that relates to the athletic
performance is called sports nutrition.

ROLE OF NUTRITION IN SPORTS

 Nutrition can help enhance athletic performance. An active lifestyle and
exercise routine, along with eating well, is the best way to stay healthy
Eating a good diet can help provide the energy you need to finish a race,
or just enjoy a casual sport or activity.

 Good nutrition can enhance sporting performance. A well-planned,

nutritious diet should meet most of an athlete's vitamin and mineral
needs, and provide enough protein to promote muscle growth and repair.

 Calories
 Carbohydrates
 Fluids
 Iron, vitamins, and other minerals

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  Protein
Carefully planned nutrition must provide an energy balance their nutrient
balance.

The nutrients are:

 Carbohydrates our main source of energy

 Proteins essential for growth and repair of muscles and other body
tissues.
 Fats a source of energy which is important in relation to fat - soluble
vitamins.
 Vitamins water and fat-soluble groups play important roles in many
chemical processes in the body.
 Minerals those inorganic elements occurring in the body and which are
critical to its normal functions.
 Water essential to normal body function as a vehicle for carrying other
nutrients and because 60% of the human body is water

The ideal diet for an athlete is not very different from the diet recommended for
any healthy person.
However, the amount of each food group you need will depend on:
 The type of sport
 The amount of training you do
 The amount of time you spend doing the activity or exercise
People tend to overestimate the number of calories they burn per workout so it
is important to avoid taking in more energy than you expend exercising.

To help you perform better, avoid exercising on an empty stomach. Everyone is

different, so you will need to learn:
• How long before exercising is best for you to eat
• How much food is the right amount for you

CARBOHYDRATES

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 Carbohydrates are stored in the body in the form of glycogen, which can
be used during physical activity. Carbohydrate is necessary to meet the demands
of energy needed during exercise, to maintain blood glucose level and replenish
muscle glycogen store. During sub-maximal exercise, Carbohydrates in the
body are the major source of fuel.
You also need carbohydrates during exercise if you will be doing more than an
hour of intense aerobic exercise. You can satisfy this need by having:
• Five to ten ounces (150 to 300 milliliters) of sports drink every 15 to 20
minutes
• Two to three handfuls of pretzels
• One-half to two-thirds cup (40 to 55 grams) of low-fat granola
After exercise, you need to eat carbohydrates to rebuild the stores of energy in
your muscles if you are working out heavily.
• People who exercise or train for more than 90 minutes should eat or drink
more carbohydrates, possibly with protein, 2 hours later. Try a sports
bar, trail mix with nuts, or yogurt and granola
• For workouts lasting less than 60-minute, water is most often all that is
needed.
PROTEIN

Protein is important for muscle growth and to repair body tissues. Protein can
also be used by the body for energy, but only after carbohydrate stores have
been used up.
Protein is needed for nutrient transfer in the blood, connective tissue support
and the repair of tissue in response to periods of exercise.
But it is also a myth that a high-protein diet will promote muscle growth.
• Only strength training and exercise will change muscle.
• Athletes, even body builders, need only a little bit of extra protein to support
muscle growth. Athletes can easily meet this increased need by
eating more total calories (eating more food).
Most Americans already eat almost twice as much protein as they need for
muscle development. Too much protein in the diet:
• Will be stored as increased body fat

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• Can increase the chance for dehydration (not enough fluids in the body)
• Can lead to loss of calcium
• Can put an added burden on the kidneys
Often, people who focus on eating extra protein may not get enough
carbohydrates, which are the most important source of energy during exercise.
Amino acid supplements and eating a lot of protein are not recommended.

VITAMINS AND MINERALS

Vitamins are required in wide variety of bodily functions and operations

which helps to sustain the body healthy and disease free. The function of
minerals is for structural development of tissues as well as the regulation of
bodily process.

WATER AND OTHER FLUIDS

Water is the most important, yet overlooked, nutrient for athletes. Water
and fluids are essential to keep the body hydrated and at the right temperature.
Your body can lose several liters of sweat in an hour of vigorous exercise.
Clear urine is a good sign that you have fully rehydrated. Some ideas for
keeping enough fluids in the body include:
• Make sure you drink plenty of fluids with every meal, whether or not you will
be exercising.
• Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a
workout. It is important to start exercising with enough water in your
body.
• Continue to sip water during and after your exercise, about 1/2 to 1 cup (120
to 240 milliliters) of fluid every 15 to 20 minutes. Water is best for the first
hour. Switching to an energy drink after the first hour will help you get enough
electrolytes.
• Drink even when you no longer feel thirsty.
• Pouring water over your head might feel good, but it will not get fluids into
your body.

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Offer children water often during sports activities. They do not respond to thirst
as well as adults.
Teenagers and adults should replace any body weight lost during exercise with
an equal amount of fluids. For every pound (450 grams) you lose while
exercising, you should drink 16 to 24 ounces (480 to 720 milliliters) or 3 cups
(720 milliliters) of fluid within the next 6 hours.

ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES

Changing your body weight to improve performance must be done safely, or it

may do more harm than good. Keeping your body weight too low, losing weight
too quickly, or preventing weight gain in an unnatural way can have negative
health effects. It is important to set realistic body weight goals.
Young athletes who are trying to lose weight should work with a registered
dietitian. Experimenting with diets on your own can lead to poor eating habits
with inadequate or excessive intake of certain nutrients. Speak with a health
care professional to discuss a diet that is right for your sport, age, sex, and
amount of training.

FACTORS TO BE CONSIDERED FOR DEVELOPING NUTRITIONAL PLAN

A healthy diet is good for your physical and mental health.

It can reduce the risk and severity of obesity, heart disease, diabetes,
hypertension, depression and cancer.

Why a balanced diet?

Sometimes we eat because we enjoy the taste and experience of different
foods. Sharing food and meals are important social events. But other than for
pleasure, we need food to get nutrients, vitamins, minerals and very few foods
are either all good or all bad. By having an idea of the balance in your diet, it
should be easier to enjoy food and be healthy. There are seven essential factors
for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water.

The rough percentage of daily calories that should come from each factor are,

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Essential nutrients for a healthy balanced diet
Nutrient % of daily Function Source
Carbs 45-55% Grains (refined and unrefined):
Energy wheat, maize, corn, millet, oats,
rice, flour, pasta, noodles;
potatoes; sweet potatoes, yam.
fruit (sugar).

Protein 10-35% Meat, fish, nuts, eggs, soya, beans

and pulses
Tissue growth and
maintenance

Nuts, seeds, plant oils, dairy products

(milk, cheese)
Fat 20-35% from fat.
Energy storage, hormone
production.
Fibre Included in carbs. Peas, beans, vegetables, fruit, oats,
whole grains, brown rice, nuts, seeds.
Regulates blood sugar levels,
bowel function and bowl
health.
Vitamins and Trace. Specific to reach vitamin/minerals. A
Minerals range of vegetables, lean meat, nuts
Metabolism regulation, aiding
and seeds will cover most people’s
cell growth, other
needs.
biochemical functions.

Water Zero. Drinking water, other beverages.

About 20% of water intake comes
Maintaining Hydration
from food.

A healthy diet should include a varied selection of foods. But some types of
food are better for us (“5-a-day” for fruit and vegetables) than others (cakes,
biscuits etc).,

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Factors that may increase calorie consumption include:
• Fast and convenience foods:
In communities and families where highly-processed fast and convenience
foods are dietary staples, it's easy to consume a lot of calories. These foods are
high in sugar and fat and low in fiber and other nutrients, which can leave you
hungrier. Their ingredients promote addictive eating patterns. In some
communities, these may be the only types of foods readily available, due to both
cost and access. The Centers for Disease Control estimate that 40% of
households in America live more than a mile from healthy food retailers.
• Sugar is in everything:
The food industry is not designed to maintain our health. It's designed to sell
products that we will become addicted to and want to buy more of High on that
list of products are sweets and sugary drinks, which have no nutritional value
and a lot of added calories. But even standard foods have high levels of added
sugar to make them more appealing and addictive. It's so common that it's
changed our taste expectations.
• Marketing and Advertising:
Pervasive advertising pushes processed foods, sweets and sugary drinks, the
products that we need the least but that the industry needs us to buy the most.
Advertising makes these products seem like a normal and necessary part of
everyday life. Advertising also plays a large role in selling alcohol, which adds
a lot of empty calories.
• Psychological Factors:
Boredom, loneliness, anxiety and depression are all common in modern society,
and can all lead to overeating. They may especially lead to eating certain types
of foods that activate pleasure centers in our brains, foods that tend to be higher
in calories. Eating to feel better is a primal human instinct. We evolved to find
food, and evolution hasn't caught up to the kind of abundance of food that
Western societies now enjoy.
• Hormones:

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Hormones regulate our hunger and satiety signals. Many things can disrupt
these regulatory processes, including common things like stress and lack of
sleep and less common things like genetic variations. Hormones can cause you
to continue to crave more food even when you don't need any more calories.
They can make it hard to tell when you've had enough.
• Certain Medications:
Medications that you take to treat other conditions may contribute to weight
gain. Antidepressants, steroids, anti-seizure medications, diabetes medications
and beta-blockers are among them.

Factors that may decrease how many calories we spend include:

• Screen culture:
As work, shopping and social life continue to move online, we increasingly
spend more time in front of our phones and computers. Streaming media and
binge-watching make long hours of sedentary entertainment more possible.

• Workforce Changes:
With industry changes trending toward automation and computers, more people
now work at desks than on their feet. They also work longer hours.
• Fatigue:
Sedentary lifestyles have a snowball effect. Studies show that the longer you sit
still, the wearier and less motivated you become. Sitting makes your body stiff
and contributes to aches and pains that discourage movement. It also causes
general stress, which adds to fatigue.
• Neighborhood Design:
Many people lack local places to be active, either due to access or safety issues.
More than half of Americans don't live within half a mile of a park. They may
not live in walkable neighborhoods, and they may not see others in their
communities being active in day-to-day life. When there is no public
transportation option, most people can only travel by car.

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• Childcare Trends:
Children spend less time playing outside than they used to. They spend more
time in enclosed childcare environments, which may not have adequate space or
facilities for physical activity. This is partly due to cultural trends that don't find
it safe for children to play outside unattended. It's also due to inadequate access
to public spaces and inadequate access to quality childcare. Many childcare
environments substitute TV for free play.
• Disability:
Adults and children with physical and learning disabilities are most at risk for
obesity. Physical limitations and lack of adequate specialized education and
resources can contribute.

Role of Hydration during Exercise

As sweat evaporates from your skin, it removes heat from the body, but you
also lose body fluid. You need to drink fluid during exercise to replace the
fluids you lose when you sweat. That way, you'll reduce the risk of heat stress,
maintain normal body function, and maintain performance levels.
We all know how important water is for our daily function, which means it
becomes even more critical to hydrate and restore our before, during and after
exercise. As water is essential to regulate our body temperature, support muscle
movements and maintain blood volume, the ability to perform all of these
functions during exercise relies on adequate fluid intake.
More importantly, it is vital that we replenish the loss of water that takes place
when we sweat during physical exertion, which is how the body removes heat
when beads of sweat evaporate on the surface of our skin.
A higher intensity or prolonged workout will result in greater levels of fluid loss
through sweating; therefore, we must ensure that we are rehydrating through the
intake of water. Without doing this successfully, the body will dehydrate
leading to a number of physical effects.
Indications of Dehydration

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Contrary to popular belief, thirst is not actually the best indicator that you need
to drink. Typically, it means that you are most likely already dehydrated.
According to Healthy Water Technologies Australia, the most common signs of
dehydration include:
 Chills
 Clammy skin
 Elevated heart rate
 Nausea
 Headache
 Dizziness
 Shortness of breath
 Dry mouth

Upon experiencing these symptoms, you need to get water into your system as
soon as possible. Without appropriately replenishing your body fluid,
dehydration often leads to:

 Heat exhaustion
 Heat stroke
 Muscle cramping/fatigue
 Breakdown of skeletal muscle

One of the most common tests to see whether you are dehydrated or not is to
check the colour of your urine. If you see that it pale and clear, then you're well-
hydrated. However, if it's darker in colour that means your body requires more
fluid.
Why you Need to Rehydrate

If you don't rehydrate during physical activity, your ability to perform will be
diminished. In fact, according to the Victorian Government's Better Health
Channel, "a loss of fluid equal to two per cent of body mass (for example a 1.4
kg loss in a 70 kg person) is enough to a detectable decrease in performance”.

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A loss even greater than two per cent could potentially lead to severe physical
effects including nausea, vomiting, diarrhea and other gastro-intestinal
problems.
It's important to understand that the more you sweat during exercise, the more
fluid you will need to consume afterwards. To help alleviate this, it's best to
consume water before, during and then after exercise so that you are not trying
to replace it all at once. There is also the possibility of consuming too much
liquid at the one time, known as over-hydration, and although incredibly rare,
could even lead to a case of hyponatremia which results in death.

Tips For Staying Well Hydrated

There are a range of things you can do to ensure that you remain well hydrated
during exercise. According to Sports Dieticians Australia, here are some of the
most effective tips:
 Always start exercise well hydrated; this will lower the risk of becoming
dehydrated.
 Develop a plan for drinking during exercise based on your own sweat
rates.
 Immediately after exercise, monitor your weight change to estimate your
final fluid deficit.
 During recovery, you will continue to lose fluids through sweating and
urine losses, so plan to replace 125-150% of this fluid deficit over the
next 2-6 hours. For example, if you lost 1 kg (1000mL), you will need to
drink 1250-1500mL to fully re-hydrate.
 Drink fluids with your recovery snacks and the following meal to achieve
this goal.
Most importantly, be well prepared. Make sure that you take a large water bottle
with you whenever you exercise, or you at least have access to water through a
tap/fountain wherever you are.
In addition, make the most of your breaks or scheduled 'sips' to ensure you are
consuming enough fluids during your workout. There are both free and paid
hydration reminder apps you could even use to assist you.

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Water vs Sports Drinks vs Other Liquids
A common question within this topic is whether water is the best fluid to
consume for rehydration purposes, and most of the time the answer is yes.
Water:
Not only is water the easiest fluid to access and is completely free, but it also
has a number of health benefits including the fact is contains no kilojoules, but
does contain fluoride which is good for your teeth. It's often the best fluid
replacement for low-intensity and short duration exercise, but there may be
alternatives for high-intensity or endurance training.
Sports Drinks:
If you require additional replenishment on top of just body fluids, then sports
drinks can act as a good option to provide the required carbohydrates and
electrolytes that will restore energy sources. Therefore, if you are completing a
high-intensity workout or a prolonged endurance session, sports drinks may be
useful alternative to water. It is important to note however, sports drinks do
contain high levels of sugar and should not be consumed in large amounts.

Other Liquids:
As Better Health alludes to, you should also look to consume natural fruits and
vegetables that contain high amounts of water such as orange, watermelon,
cantaloupe and pineapple, as well as cucumber, zucchini, tomato and lettuce.
There are other liquids that athletes choose to consume during or after exercise.
Caffeine is one and recently removed as a banned substance by the World Anti-
Doping Agency.
Caffeine is known to provide a quick energy burst, sustain performance for
short periods of time and reduce the perception of effort. It is not for general
exercise as there are other potential detrimental side effects. Another fluid
consumed after exercise (particularly in local sports establishments) is alcohol.
It's important to know that alcohol DOES NOT replenish fluids and is not a
suitable alternative to water. In fact, it has the complete opposite effect as it will
lead to dehydration and impair an athlete's ability to recover properly.

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Understanding the importance of hydration before, during and after exercise, in
particularly the consumption of water, will help you perform at a higher level,
replenish fluid loss and recover properly after a workout.

Factors Affecting Weight Management

The World Health Organization (WHO) reports, “obesity has reached epidemic
proportions globally, with at least 2.8 million people dying each year as a result
of being overweight or obese.”
Weight Management refers to a set of practices and behaviors that are necessary
to keep one's weight at a healthful level. It is preferred to the term "dieting,"
because it involves more than regulation of food intake or treatment of
overweight people.
Weight management refers to a set of practices and behaviors that are necessary
to keep one's weight at a healthful level. It involves more than regulation of
food intake or treatment of overweight people. The term "weight management"
reflects a change in thinking about treatment of obesity and overweight during
the past 20 years Methods of weight management include adopting long-term
lifestyle modification to maintain a healthy body weight on the basis of a
person's age, sex and height Lifestyle interventions include dietary intervention,
physical activity, and behavioral interventions Pharmacotherapy, endoscopic
procedures, and surgical procedures are also used for weight management.

DIET PLAN AND EXERCISE SCHEDULE FOR WEIGHT GAIN AND

LOSS
Muscle building and weight gain are not straightforward. Just like
weight loss diet programmes, there are also weight gain diet plans. A weight
gain diet should include enough calories and high-quality protein. Choosing the
right weight-gain diet is critical. A good weight-growth diet offers critical
nutrients and helps you increase muscle mass. Any diet plan for weight gain has
its primary goal to feed you with more calories than you expend in a day. A
weight gain diet chart includes an increase in all macronutrients: carbs, proteins,
healthy fats, and calories. So, pick your diet carefully, bearing in mind its
nutritious worth. This article discusses all parts of a proper eating plan for
weight growth.

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What Is Healthy Eating?
Eating a variety of foods together in adequate portions will provide
you with complex carbohydrates, fibre, protein, and a bit of fat, which, when
combined, fill you up for hours and provide tons of nutrients and health
benefits.

Tips for a Healthy Weight Gain:

1. Consume high-calorie foods:
Eat high-calorie, high-nutrient foods like bananas, avocados, and full-fat milk to
gain weight in a healthy way. A calorie-dense diet is required to gain the
appropriate amount of weight for your body type.

2. Consume foods with carbohydrates:

Including nutritious carbohydrates such as bananas, potatoes, sweet
potatoes, red or brown rice, whole grains, and fruits in your diet can help you
gain weight safely and healthily. To acquire nutrients that the body requires to
operate effectively, try to incorporate excellent quality carbohydrates in some
form in all of your meals.

3. Foods high in protein -

Our muscles are made up of proteins. To gain weight and build lean muscle
mass, consume at least 1.5-2 grammes of protein per kilogram of body weight.
Lean proteins may be found in chicken breast, nuts, lentils, beans, fishes, and
milk.

4. Stress Reduction -
Stress causes some people to lose their appetite while others gain it. Stress is
damaging to your mental and physical health. Reduce stress through meditation,

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breathing, listening to music, relaxing, taking hot shower baths, and being
active.
5. Strength Training -
The goal should be to increase lean muscle mass rather than fat mass. As a
result, working out and doing weight training at least 2-4 times a week is
critical. Exercises like pushups, lunges, and squats can be included in your
routine.
6. Get enough sleep
A good night's sleep may be extremely beneficial to your health. A decent
night's sleep of about 8 hours assists to maintain muscle mass and keep your
body in shape.

Weight gaining in short term

 Eat more frequently.
 Consume milk.
 Weight gainer shakes are one option.
 Make the plates larger.
 Make your coffee with cream.
 Consider creatine.
 Get enough rest.

Tips for a Healthy Weight Loss:

 Eat varied, colourful, nutritionally dense foods that are rich in fruits,
vegetables, whole grains, legumes, nuts, and lean proteins. Avoid foods
that are high in added sugars, fats, and processed ingredients.
 Keep a food and weight diary to track your calorie intake and monitor
your progress. You can use a paper journal, an app, or a website to record
what you eat and how much you weigh.
 Engage in regular physical activity and exercise that suits your
preferences and fitness level. Aim for at least 150 minutes of moderate-
intensity aerobic activity or 75 minutes of vigorous-intensity activity per
week, plus some strength training exercises.

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  Eliminate liquid calories from beverages such as soda, juice, alcohol,
and sweetened coffee or tea. Drink water, unsweetened tea, or black
coffee instead.
 Measure servings and control portions to avoid overeating. Use
smaller plates, bowls, and cups to help you eat less. You can also use
measuring cups, spoons, or a food scale to weigh your food.
 Eat mindfully by paying attention to your hunger and fullness cues,
chewing your food slowly, and savouring every bite. Avoid distractions
such as TV, phone, or computer while eating.
 Stimulus and cue control involves changing your environment to make
it easier to stick to your weight loss plan. For example, you can remove
tempting foods from your home or office, stock up on healthy snacks, or
pack your own lunch.
 Plan ahead for meals and snacks by preparing them in advance or having
a list of healthy options to choose from. This can help you avoid impulse
eating or ordering takeout when you are hungry or busy.

FACTORS AFFECTING WEIGHT MANAGEMENT

Several factors can affect weight management. Let's explore some of these:
1. Lifestyle Habits:
The foods and beverages you consume and your level of physical activity play a
significant role in weight management. Consuming more calories than you burn
through daily activities can lead to weight gain. Sedentary behavior, such as
spending extended periods sitting or lying down, can contribute to weight gain
over time includes;
 Eating or drinking calorie-dense foods and beverages.
 Consuming foods high in added sugars.
 Spending prolonged periods sitting or lying down.
2. Environment:
Where you live, work, play, and worship can impact your weight. Factors
include: Proximity to grocery stores offering healthy, affordable foods.
• Workplace facilities for storing and preparing nutritious meals.

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• Safe places for physical activity in your neighborhood.
Healthy food options at places of worship during special events.
3. Sleep:
Inadequate sleep is linked to weight gain. Adults aged 18 to 64 should aim for 7
to 9 hours of sleep per night. Not getting enough sleep may increase hunger,
lead to higher calorie consumption, and influence food choices.
4. Medications:
Certain medicines can affect energy balance by increasing hunger or reducing
calorie expenditure.
Medications associated with weight gain include those used to treat epilepsy,
depression, psychotic disorders, corticosteroids, diabetes, and high blood
pressure.
5. Health Problems:
Some health conditions may contribution to obesity or weight gain. Remember
that maintaining a healthy weight involves a combination of factors, including
genetics, eating habits, physical activity, work life balance, and community
support.

MEANING AND FACTORS THAT AFFECT WEIGHT MANAGEMENT

Weight management refers to behaviors, techniques, and
physiological processes that contribute to a person's ability to attain and
maintain a healthy weight. It encompasses long-term lifestyle strategies that
promote healthy eating and daily physical activity. Additionally, weight
management involves tracking weight over time and identifying ideal body
weights for different individuals.

Key factors influencing weight management include:

1.Diet and Nutrition:
The foods you consume play a crucial role in weight management.
Balancing calorie intake with energy expenditure is essential. Nutrient-dense

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foods, portion control, and mindful eating contribute to maintaining a healthy
weight.
2. Physical Activity:
Regular exercise helps burn calories, maintain muscle mass, and
improve overall health. Combining aerobic exercises (like walking, running, or
cycling) with strength training is beneficial.
3. Genetics and Environment:
Genetic factors influence metabolism and body composition.
Environmental factors, such as access to healthy food and safe places for
physical activity, impact weight management.
4. Health Conditions and Medications:
Certain health conditions (e.g., thyroid disorders) and medications
(e.g., antidepressants) can affect weight. Managing health conditions and
discussing medication effects with a healthcare provider is crucial.
5. Sleep and Stress:
 Inadequate sleep and chronic stress may lead to weight gain.
 Prioritizing restful sleep and stress.
Remember that maintaining a healthy weight is essential for overall
well-being and reduces the risk of chronic diseases like Type 2 diabetes,
hypertension, and cardiovascular disease.
CONCEPT OF WEIGHT MANAGEMENT IN MODERN ERA
In the modern era, weight management encompasses a holistic
approach to achieving and maintaining a healthy weight. Let's delve into the key
aspects:
1. Nutrition and Healthy Eating:
Nutrition plays a pivotal role in weight management. Understanding
the quality and quantity of food intake is essential.
Balanced diets that include a variety of nutrients, portion control, and
mindful eating contribute to maintaining a healthy weight.
2. Physical Activity and Exercise:

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 Regular physical activity is crucial. It helps burn calories, maintain
muscle mass, and improve overall health. Cardiovascular exercises, strength
training, and flexibility routines contribute to weight control.
3. Behavioral Strategies:
Behavioral changes are integral to weight management. These include
setting realistic goals, tracking food intake, and managing emotional eating.
Techniques like portion awareness, mindful eating, and stress reduction aid in
maintaining a healthy weight.
4. Healthcare Support:
Medical professionals provide guidance on weight management. They assess
individual needs, address underlying health conditions, and recommend
personalized strategies.
Weight loss clinics, nutritionists, and dietitians offer professional assistance.
5. Technology and Apps:
Mobile apps and wearable devices help track physical activity,
monitor calorie intake, and provide personalized recommendations. Online
communities foster support, motivation, and accountability.
6. Body Positivity and Mental Health:
Recognizing that health is not solely about weight, the body positivity
movement emphasizes self-acceptance and well-being. Addressing mental
health, stress, and emotional triggers is essential for sustainable weight
management.
7. Prevention and Long-Term Maintenance:
Preventing weight gain is as crucial as losing weight. Focusing on
gradual, sustainable changes ensures long-term success.
Maintenance strategies involve consistent habits, regular check-ins,
and adapting to life's fluctuations. Remember that weight management is not
just about numbers on a scale; it's about overall health, well-being, and
embracing a positive relationship with our bodies.

MAINTAINING A HEALTHY LIFE STYLE

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 Maintaining a healthy lifestyle is crucial for effective weight
management. Here are some strategies and tips to help you on your journey:

1. Commit to Losing Weight:

Write down your reasons for wanting to lose weight and place them
where you'll see them daily. Whether it's about appearance, increased activity,
or longevity to spend time with your grandchildren, these reminders can keep
you motivated.
2. Evaluate Factors That Promote Weight Gain:
Be mindful of your food intake to avoid mindless eating. Consider
keeping a food diary for a few days to track everything you consume. Identify
situations that challenge your weight management efforts (such as busy travel
schedules) and develop strategies to overcome them.
3. Set Realistic Goals:
Break down your long-term weight loss goal into smaller, achievable
targets. For instance, aim to lose 1 pound per week. Specific examples include
substituting dessert with fresh fruit, taking post-meal walks, and including
protein in each meal.
4. Monitor Your Progress:
Regularly revisit your goals. If you consistently meet a goal, consider
setting a slightly more challenging one. Celebrate your achievements with non-
food rewards, like spending time with friends.
5. Nutrition Tips:
Follow a balanced diet that includes a variety of fruits, vegetables,
whole grains, healthy fats, and protein sources. Manage portion sizes and be
mindful of what you eat.
Remember that sustainable weight management involves a holistic
approach, including regular exercise and stress- reducing techniques. Gradual,
steady weight loss is more effective in preventing weight regain than rapid
weight loss.

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OBESITY
Obesity is a condition characterized by excessive accumulation and
storage of fat in the body It occurs when an individual consumes more
calories than their body can use, leading to the storage of these excess
calories as adipose tissue. In adults, obesity is typically indicated by a Body
Mass Index (BMI) of 30 or greater.

Here are some key points about obesity:

• Definition:
 Obesity is abnormal or excessive fat accumulation that poses a risk to
health.
 Obesity is an excess proportion of the total body fat.
Body Mass Index (BMI) is a measure that helps assess whether an
individual's weight is appropriate for their height. It is calculated by dividing a
person's weight in kilograms by the square of their height in meters.

The formula for BMI is:

BMI = BODY MASS INDEX

FORMULA:
WEIGHT (in Kg)
HEIGHT2 (in M)

BMI WEIGHT
Before 18.5 Under Weight

18.5 - 24.9 Normal

25 - 29.9 Overweight
30 – 34.9 Obese Class I
35 – 39.9 Obese Class II 21

40 Above Obese Class III

(Morbid Obesity)
Here are the BMI categories for adults:
1. Severe Thinness: BMI < 16
2. Moderate Thinness: BMI 16 - 17
3. Mild Thinness: BMI 17 - 18.5
4. Normal Weight: BMI 18.5 - 25
5. Overweight: BMI 25 – 30
6. Obese Class l: BMI 30 - 35
7. Obese Class II: BMI 35-40
8. Obese Class Ill: BMI > 40

For children and teens (ages 2-20), the BMI categories are as follows:
1. Underweight: BMI < 5th percentile
2. Healthy Weight: BMI 5th - 85th percentile
3. At Risk of Overweight: BMI 85th - 95th percentile
4. Overweight: BMI > 95th percentile 3
Keep in mind that while BMI is a useful screening tool, it does not
directly measure body fatness or overall health. It's essential to consider other
factors, such as muscle mass, body composition, and individual health
conditions, alongside BMI. If you have specific health concerns related to
weight, consult a healthcare professional for personalized guidance.

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Symptoms of Obesity:
Increase the body weight, so the body loses its shape.
Loses body balance.
Hormone control does not work properly.

Types of Obesity:
Healthcare providers classify obesity into class types based on how
serve it is. They use BMI to do it. If your BMI is between 25.0 and 29.9 kg/cm 2,
they will put you in the overweight category. There are three general classes of
obesity that healthcare providers use to evaluate what treatments may work best
for each person. They include:
 Class I obesity: BMI 30 to <35 kg/cm2.
 Class II obesity: BMI 35 to <40 kg/cm2.
 Class III obesity: BMI 40+ kg/cm2.

“MORBID” Obesity:
“Morbid obesity” is an outdated term for Class III obesity.

Causes of Obesity:
On the most basic level, obesity is caused by consuming more
calories than your body can use. Many factors contribute to this. Some factors
are individual to you. Others are built into the structure of our society, either on
a national, local or family level. In some ways, preventing obesity requires
consciously working against these multiple factors.

UNIT- IV
PLANNING OF WEIGHT MANAGEMENT

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 Weight management is a comprehensive approach that involves
several factors to maintain a healthy body weight. Here are some practical
strategies for effective and sustainable weight management
1. Setting Realistic Goals:
 Determine if weight loss is the right strategy for your health.
 Aim to lose 1 to 2 pounds per week (approximately 4 to 8 pounds in 30
days).
 Set SMART goals:

 Specific: Clearly define your objective.

 Measurable: Ensure you can track your progress.
 Attainable: Set achievable goals.
 Relevant: Align with your overall health and well-being.
 Time-bound: Establish a timeline for your goal.
For instance, a SMART goal could be: "I will replace my daily can of sugar-
containing soda with water for the next 30 days."
2. Creating a Nutrition Plan:
 Prioritize a balanced diet that includes:
 Fruits, vegetables, and whole grains.
 Adequate protein and healthy fats.
 Caloric restriction while ensuring essential nutrients.
 Be mindful of portion sizes and avoid mindless eating.
 Consider seeking guidance from a registered dietitian.
3. Physical Activity:
 Regular exercise is crucial for weight management.
 Engage in activities you enjoy, such as brisk walking, cycling or dancing.
 Aim for at least 150 minutes of moderate-intensity aerobic exercise per
week.
4. Hydration and Sleep:
 Stay hydrated by drinking plenty of water.
 Prioritize quality sleep to support overall health and weight management.

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 Remember, sustainable weight management is about more than just
numbers on a scale. It's about feeling your best, preventing chronic diseases,
and maintaining a healthy lifestyle for the long term.

Determination of desired Body Weight

Determining an ideal body weight involves considering various
factors, including genetics, health, and individual preferences. While there's no
one-size-fits-all answer, here are some approaches to help you find a desirable
weight:
Body Mass Index (BMI):
BMI is a commonly used tool to assess weight relative to height.

Calculate your BMI using the formula:

weight in kilograms
BMI = (height in meters)2
Desirable BMI ranges:
• Underweight: BMI < 18.5
• Normal weight: BMI 18.5-24.9
Overweight: BMI 25 - 29.9
Obese: BMI 30
Keep in mind that BMI doesn't consider body composition (muscle vs. fat) and
other individual factors.
2. Look and Feel:
 Consider how you look and feel at a certain weight.
 The best weight is one where you feel physically, mentally, and
emotionally balanced.
3. Life Insurance Statistics:
 Life insurance data suggests that the most nearly ideal weight is the
weight that is proper at age 25 for your height and body build.

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  The best weight is one where you feel physically, mentally, and
emotionally balanced.
3. Life Insurance Statistics:
 Life insurance data suggests that the most nearly ideal weight is the
weight that is proper at age 25 for your height and body build.
 Remember that this is just a reference, and individual health matters more
than a specific number.
4. Healthy Lifestyle Choices:
 Prioritize overall health over arbitrary weight goals.
 Regular exercise, balanced nutrition, and adequate sleep contribute to
well-being.
In summary, focus on feeling healthy and maintaining a lifestyle that
supports your physical and mental wellness. Consult with a healthcare
professional for personalized guidance.
Calorie Intake and Expenditure:
Our body weight is influenced by our energy intake (calories we
consume) and our energy output (energy we expend during rest and physical
activity). This relationship is defined by the energy balance equation:
Energy Balance = Energy Intake - Energy Expenditure
When an individual is in energy balance, energy intake equals to the energy
expenditure, and weight should remain stable.
Energy Balance = Energy Input = Energy Expenditure
To Maintain Weight

Energy
Energy Input
Expenditure

Positive energy balance occurs when energy intake is greater than energy
expenditure, usually resulting in weight gain.

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Positive Energy Balance = Energy Input > Energy Expenditure
To Weight Gain

Energy
Expenditure

Energy Input

Negative energy balance is when energy intake is less than energy expenditure,
usually resulting in weight loss.
Negative Energy Balance = Energy Input < Energy Expenditure
To Weight Loss

Energy
Input

Energy
Expenditure

Energy intake is made up of the calories we consume from food and

beverages. These calories come from the macronutrients (carbohydrates,
proteins, and fats) and alcohol. Remember that when the body has a surplus of
energy, this energy can be stored as fat.
In theory, if you consume 3,500 more calories than your body needs,
you could potentially gain about one pound, because a pound of fat is equal to
about 3,500 calories. If you expend 3,500 more calories than you take in, you
could potentially lose about a pound, as your body turns to this stored energy to
compensate for the energy deficit. However, in practice, how individuals

27
respond to an excess or deficit of 3500 calories can be quite variable, and over
time, the body adapts to these conditions and resists changes in body weight.
Energy balance is complex, dynamic, and variable between
individuals something we'll explore a bit more later on this page—but it is still a
vital concept in understanding body weight. Next, let's look at the energy
expenditure side of the energy balance equation, to see the components that
make up energy expenditure and the factors that influence them.
COMPONENTS OF ENERGY EXPENDITURE
The sum of caloric expenditure is referred to as Total Energy Expenditure
(TEE). There are three main components of TEE:

1. Basal metabolic rate (BMR)

2. Thermic effect of food (TEF)
3. Physical activity
Total Energy Expenditure = Basal Metabolism + Digestion: Thermic Effect
of Food + Physical Activity
BMR is the energy expended by the body when at rest. These are the behind-
the-scenes activities that are required to sustain life. Examples include:
 Respiration
 Circulation
 Nervous System Activity
 Protein Synthesis
 Temperature Regulation
Basal metabolic rate does not include the energy required for digestion or
physical activity.
2. Thermic Effect of Food (TEF)
This is the energy needed to digest, absorb, and store the nutrients in
foods. It accounts for 5 to 10 percent of total energy expenditure and does not
vary greatly amongst individuals.
3. Physical Activity

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 Physical activity is another important way the body expends energy.
Physical activity usually contributes anywhere from 15 to 30 percent of energy
expenditure and can be further divided into two parts:
• Exercise-Related Activity Thermogenesis (EAT)
• Non-Exercise Activity Thermogenesis (NEAT)
EAT is planned, structured, and repetitive physical activity with the
objective of improving health (participating in a sport like soccer or strength
training at the gym, for example).
NEAT is the energy expenditure for unstructured and unplanned
activities. This includes daily-living activities like cleaning the house, yard
work, shopping, and occupational activities. NEAT also includes the energy
required to maintain posture and spontaneous movements such as fidgeting and
pacing.

Role of diet and Exercise in Weight Management

Substantial research proved that aside from surgical
intervention, exercise and diet simultaneously or exclusively can lead to
weight loss and maintenance in all ages and ethnicities. However, more
importantly, is the type, duration of exercises, and diet required to affect an
evident and sustainable change.
Diet and exercise play crucial roles in weight management, impacting both
physical health and overall well-being. Let's delve into the specifics:
1. Diet:
Balanced Nutrition: Consuming a healthy, balanced diet is essential. This
includes a variety of foods rich in nutrients such as vitamins, minerals, fiber,
and protein.
Caloric Intake:
Pay attention to your caloric intake. Eating fewer calories than your body
expends leads to weight loss, while consuming more results in weight gain.

Energy-Dense Foods:

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Limit foods high in saturated fat, salt, and sugar. Opts for whole grains, fruits,
vegetables, lean proteins, and healthy fats.

Hydration:
Staying hydrated is crucial. Sometimes, thirst can be mistaken for hunger.

Portion Control:
Be mindful of portion sizes to avoid overeating.

2. Exercise:
Energy Expenditure:
Regular physical activity helps burn calories and contributes to weight loss or
maintenance.
Types of Exercise:
Cardiovascular Exercise:
Activities like walking, running, cycling, and swimming elevates heart rate and
enhance calorie burn.
Strength Training:
Building muscle increases resting metabolic rate, aiding weight management.
Flexibility and Balance:
Yoga and stretching improve overall fitness.
Consistency:
Consistent exercise is key. Aim for at least 150 minutes of moderate-intensity
aerobic activity per week.
Lifestyle Changes:
Incorporate movement into daily life take stairs, walk, or stand instead of sitting
for extended periods.
3. Benefits:

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Weight Loss:
Combining diet and exercise is more effective than relying solely on calorie
restriction.
Improved Sleep and Mood:
Healthier lifestyles positively impact sleep quality and emotional well-being.
Reduced Risk of Chronic Diseases:
Maintaining a healthy weight lowers the risk of type 2 diabetes, cardiovascular
diseases, and certain cancers.
Remember, small, sustainable changes over time yield significant results.
Prioritize both diet and exercise for a healthier you.

Weight Management Program for Sporty Childrens

Certainly! When it comes to weight management for sporty children, it's
essential to strike a balance between maintaining a healthy weight and
supporting their active lifestyle. Here are some recommendations:
1. Physical Activity:
Daily Exercise: Encourage children to engage in at least 60 minutes (1 hour) or
more of physical activity every day. This should include a mix of:
• Aerobic Activity: Activities like running, cycling, swimming, or playing
sports that elevate heart rate.
• Muscle Strengthening: Exercises that target major muscle groups.
• Bone Strengthening: Weight- bearing activities like jumping or dancing.
Warm-Up: Before any workout, ensure a 10–15-minute warm-up to prepare
muscles for the strain during exercise
2. Nutrition:
Balanced Diet:
Focus on a nutrient-rich, balanced diet:
Whole Grains:

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Include whole grains like brown rice, quinoa, and whole wheat bread.
Proteins:
Opt for lean meats, fish, eggs, legumes, and dairy. Fruits and Vegetables:
Encourage a variety of colorful fruits and veggies.
Healthy Fats:
Incorporate sources like avocados, nuts, and olive oil.
Hydration:
Proper hydration is crucial for active kids. Water is the best choice.

Limit Sugary Snacks and Beverages:

Minimize sugary drinks and processed snacks.
3. Family Involvement:
Healthy Habits Together: Involve the whole family in making nutritious food
choices and being physically active.
Cooking and Meal Planning: Engage children in meal preparation and
planning. Teach them about balanced meals.
4. Programs and Resources:
Consider enrolling in evidence-based programs like "Healthy Weight and Your
Child" offered by organizations like the YMCA. These programs focus on
education, healthy eating, and physical activity for both children and adults.
Remember, positive reinforcement and creating a supportive environment are
key. Celebrate achievements and encourage a lifelong love for staying active
and eating well!

OBESITY
Obesity refers to the excessive accumulation of body fat, typically
resulting from consuming more calories than the body can utilize. These excess
calories are stored as adipose tissue. While moderate overweightness may not
necessarily be obesity, especially in muscular or large-boned individuals, true
obesity is associated with health risks.
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Obesity is a complex, chronic condition characterized by excessive body fat,
which can lead to various health issues. Let's explore the different types of
obesity:
1. Class I Obesity (BMI 30 to <35 kg/m2):
Individuals falling into this category have moderate obesity. It's essential to
address weight management to prevent further health complications.

2. Class II Obesity (BMI 35 to <40 kg/m2):

This class represents severe obesity. People in this category face higher health
risks and should seek appropriate interventions.
3. Class III Obesity (BMI 40+ kg/m2):
Also known as morbid obesity, this is the most severe form. Individuals with
Class III obesity are at significant risk for health problems related to excess
weight.
Some clinicians and researchers further divide Class III into two additional
categories:
 Super Obesity: BMI of 50 to 59.
 Super-Super Obesity: BMI of 60 or more.

Certainly! Let's delve into the causes and potential solutions for overcoming
obesity:
Causes of Obesity:
1. Diet and Nutrition:
Consuming calorie-dense, processed foods high in sugar, unhealthy fats, and
refined carbohydrates contributes to weight gain.
2. Physical Inactivity:
Sedentary lifestyles and lack of regular exercise leads to weight accumulation.
3. Genetics:

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Genetic factors can influence metabolism, fat storage, and appetite regulation.
4. Psychological Factors:
Emotional eating, stress, and depression may lead to overeating.
5. Environmental Factors:
Access to unhealthy food options and obesogenic environments play a role.
6. Medical Conditions:
Certain conditions (e.g., hypothyroidism, polycystic ovary syndrome) can
contribute to weight gain.
Solutions for Overcoming Obesity:
1.Balanced Diet:
Focus on whole foods, fruits, vegetables, lean proteins, and whole grains.
Monitor portion sizes and limit processed foods.
2. Regular Exercise:
Engage in both aerobic exercises (walking, swimming, cycling) and strength
training to boost metabolism and burn calories.
3. Behavioral Changes:
Address emotional eating, stress management, and mindful eating.
4. Lifestyle Modifications:
Prioritize sleep, reduce stress, and create a supportive environment.
5. Medical Interventions:
Consult a healthcare professional for personalized advice. Options include
medications, surgery, or weight-loss programs.
6. Community Support:
Join support groups, seek accountability, and share experiences with others.

Myth of Spot Reduction and Weight Loss:

Spot reduction, the idea that you can selectively lose fat from specific areas of
your body through targeted exercises or foods, is a persistent myth in the fitness

34
industry. Let's explore why spot reduction isn't feasible and how weight loss
truly works:
Why Spot Reduction Isn't Possible:

1.Body-Wide Metabolism:
While exercises like crunches or sit-ups strengthen specific muscles,
they won't significantly reduce fat in those specific areas. The body's
metabolism operates body-wide, not focusing on any single region. Fat loss
occurs holistically.
2. Fat Cell Distribution:
Our body contains a consistent number of fat cells (adipocytes)
throughout life. These cells can change in size but not in number. Think of them
as expandable or contractible bubbles storing fat. Hormonal changes (e.g.,
puberty, pregnancy) can alter their size, but spot reduction remains elusive.

How Weight Loss Actually Works:

• Imagine your body as a furnace that requires fuel (energy) to perform its
functions. This energy comes from food or stored fat.
• When you consume excess energy, your body stores it as fat, leading to weight
gain.
• To lose weight, create a caloric deficit: eat fewer calories and burn more
energy through exercise. A 500-calorie daily deficit results in losing about one
pound per week, as a pound of fat equals approximately 3,500 calories.
Remember, while you can't spot-reduce fat, overall physical activity helps burn
body fat and preserve muscle mass. Focus on balanced nutrition, regular
exercise, and sustainable lifestyle changes for effective weight management.
Dieting and Exercise for Weight Control:
Certainly! Let's discuss the crucial aspects of weight control, including the role
of diet and exercise:

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Diet for Weight Control:
1.Caloric Intake:
Limiting the number of calories consumed is essential for weight management.
Focus on nutrient-dense foods, such as fruits, vegetables, lean proteins, and
whole grains.
2. Portion Control:
Be mindful of portion sizes to avoid overeating. Smaller portions can help
regulate calorie intake.

3. Balanced Nutrition:
Prioritize a balanced diet that includes all essential nutrients (Carbohydrates,
proteins, fats, vitamins, and minerals).
4. Hydration:
Staying hydrated supports overall health and can help control appetite.
Exercise for Weight Control:
1.Aerobic Exercise:
Engage in activities like walking, jogging, cycling, or swimming. Aim
for at least 20 minutes of moderate aerobic exercise three times a week. More
extended sessions are even better for weight loss.
2. Strength Training:
Building lean muscle mass through strength training helps boost metabolism
and increases the number of calories burned daily.
3. Intensity:
Incorporate higher-intensity exercises to maximize benefits. Calculate your
target heart rate by subtracting your age from 220 and aiming for 60% to 80%
of that number during workouts.
4. Consistency:
Consistent exercise is key. Even short daily walks (15 minutes) can burn extra
calories over time.

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Remember, diet and exercise go hand in hand for effective weight loss and
overall health. Pairing both leads to better results than relying solely on calorie
restriction or exercise alone.

ALL THE BEST

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