Weight management is based on the relationship between the number of calories consumed (calories in) and the number of calories burned (calories out). On any given day, one of three things can happen:

  • The number of calories in equals the number of calories out. This results in no change in body weight.
  • The number of calories in is less than the number of calories out. This results in weight loss.
  • The number of calories in is greater than the number of calories out. This results in weight gain.

Weight management is accomplished by the deliberate application of one of these situations over a period of time. For example, if your goal is to lose weight, you will need to consistently take in fewer calories than you use. This can be accomplished by decreasing the number of calories coming in (i.e., dieting), increasing the number of calories going out (i.e., exercising), or a combination of the two. Your weight management strategy is the actual steps you intend to take to accomplish your personal goals.

Assessing progress is an essential part of any weight management strategy as it provides feedback regarding the strategy’s effectiveness. Successful monitoring can take a variety of forms. Simple monitoring techniques include regular weigh-ins, conscious food choices, or a look in the mirror. Other techniques require additional time or energy, but often provide more detailed information. These techniques include assessing body mass index (BMI), calculating a waist-hip circumference ratio, and a full body composition analysis. While the concept might appear simple, many individuals can attest to the fact that maintaining a weight management strategy can be difficult.

To prepare for this Discussion:

  • Review Chapter 8, “Nutrition, Health, and Fitness” and consider the relationship between nutrition and personal fitness.
  • Review Chapter 9, “Achieving Optimal Body Weight”” Pay particular attention to the factors that affect weight management and the elements of a successful weight management program.
  • Review the article “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.” Consider the factors that impact weight management in the long term.
  • Consider your personal weight management strategy.
  • Find a peer-reviewed journal article in the Walden Library that relates to one factor that may influence your body composition and weight management (e.g., sociological status, environmental, genetic, cultural, dietary choices, etc.). Focus on how the element discussed in the article may impact the development of your personal weight management strategy.

With these thoughts in mind:

By Day 4

Post a brief description of the article you selected. Explain your weight management strategy and how the factor discussed in the article may impact your strategy. Finally, explain how you might address the factor.

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ASSIGNMENT DUE SUNDAY. 1ST WORKSHEET IS THE INSTRUCTION 2ND WORKSHEET IS THE HOMEWORK WORKSHEET(I HAVE DONE THE YES AND NO QUESTIONS. MY WEIGHT IS 169LBS.

Each year, 43% of American women and 28% of American men try to lose weight (Serdula et al., 1999). One of the Healthy People 2020’s goals is to reduce the obesity population to 31%, but the rate is rising instead of falling. Obesity is a worldwide problem, with 65% of the world’s population living in countries where obesity-related health problems kill more people than underweight health issues (World Health Organization, 2011). Despite the rise in obesity, many people strive for unrealistic thinness in response to pressure from peers and a society obsessed with appearance.

Just as excessive body fat can be unhealthy, too little body fat can also compromise health. The minimum level of body fat needed to maintain good health varies among individuals and depends on gender and genetics. Infertility, depression, and early death are among the possible outcomes of excessive, and unsafe, weight loss.

References:

Serdula, M. K., Mokdad, A. H., Williamson, D. F., Galuska, D. A., Mendlein, J. M., & Heath, G. W. (1999). Prevalence of attempting weight loss and strategies for controlling weight. Journal of the American Medical Association, 28, 1353–1358.

World Health Organization. (2011, March). Obesity and overweight (Fact sheet #311). Retrieved from http://www.who.int/mediacentre/factsheets/fs311/en/

To prepare for this assignment:

  • Review Chapter 6, “Body Composition.” Focus on the relationship between body composition and health.
  • Review Chapter 9, “Exercise, Diet, and Weight Control.” Pay particular attention to the factors that affect weight management and the elements of a successful weight management program.
  • Review the Fitness Activity Instructions for either Fitness Activity Track 1 or Fitness Activity Track 2. Pay particular attention to the instructions for each activity.
  • Review the Fitness Activity Worksheet for either Fitness Activity Track 1 or Fitness Activity Track 2. Use it as a template for completing your Fitness Activity assignment.

The assignment

Track 1:

Using the Fitness Activity Instructions and Worksheet, complete the following activities:

  • Determine ideal body weight
  • Estimate daily caloric expenditure and the caloric deficit required to lose 1 pound of fat per week
  • Analyze personal perceptions of body image
  • Identify eating triggers
  • Complete a fitness log for Week 4

Track 2:

Using the Fitness Activity Instructions and Worksheet, complete the following activities:

  • Determine ideal body weight
  • Estimate daily caloric expenditure and the caloric deficit required to lose 1 pound of fat per week
  • Analyze personal perceptions of body image
  • Identify eating triggers
  • Prepare a fitness presentation

By Day 4

Submit your Assignment.

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RESOURCES

Required Readings

Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness: The mastering health edition (7th ed.). San Francisco, CA: Pearson.

  • Chapter 6, “Body Composition”
  • Chapter 8, “Nutrition, Health, and Fitness”
  • Chapter 9, “Achieving Optimal Body Weight”
  • American College of Sports Medicine. (2008–2009, Winter). Group exercise and the athlete’s kitchen. ACSM Fit Society Page.Pischon, T., Boeing, H., Hoffmann, K., Bergmann, M., Schulze, M., Overvad, K.,…Roboli, E. (2008). General and abdominal adiposity and risk of death in Europe. New England Journal of Medicine, 359, 2105–2120.Rodriguez, N., DiMarco, N., & Langley, S. (2009). Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 41(3), 709–731.American Diabetes Association. (1995–2012). It’s all about eating right. Retrieved from http://www.eatright.org/MedlinePlus. (1995–2012). Weight control. Retrieved from http://www.nlm.nih.gov/medlineplus/weightcontrol.htmlNutrition.gov. (2012). Smart nutrition starts here. Retrieved from www.Nutrition.gov

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