HEALTH AND FITNESS
| NUTRITION & WEIGHT CONTROL |
| ROBIN AT HOME IN HIS GYM |
Many of the myths surrounding "dieting" for weight loss. They often believe that specific foods, or entire classes of
nutrients, are "bad" for them. It is up to you to try and cut through the confusion and take weight loss down to the lowest
common denominator, which is: Excess calories make us fat, no matter where they come from. In simple terms, weight
loss is a matter of burning more calories than you consume.
We know from research that every pound of fat has the equivalent of 3500 kilocalories (kcals). In the test tube world of
the laboratory this is accurate, but in an individual's body this does not hold true. Some people's bodies are more
efficient at storing fat than others are. This is why some people seem to eat much more without gaining and some
people gain with less food. It's important, however, not to let your client get bogged down in that "3500" number. Your
clients may get compulsive about trying to count calories eaten and calories burned. The result is your client is likely to
end up frustrated, de-motivated and may even give up in despair. It's more important to raise your client's
consciousness about energy balance and encourage them to eat less than they have been eating (calories consumed,)
and to move more than they have been moving (calories burned.) Your initial goal for a client in a non-supervised (non-
medical) environment is to lose approximately one to two pounds per week.
ESSENTIAL NUTRIENTS
When it comes to dietary intake, there are six essential nutrients for the human body. "Essential" means that they must
be ingested because the body cannot make them. The American Dietetic Association (ADA) in conjunction with the U S
Department of Agriculture (USDA) have identified these six essential nutrients, and has made recommendations as to
what percentage of your client's daily caloric intake should come from each source. These six essential nutrients are;
1. Carbohydrates - Carbohydrates provide the glucose that runs the body.
Carbohydrates provide the body's energy source, and provide 4 calories per gram.
Fifty-five to sixty percent of daily calories should come from carbohydrates.
Americans get almost half of their carbohydrates from cakes, pies, pastries,
donuts, cookies, etc. This does not promote good health. These things supply a
lot of "empty" calories (they have lots of calories and lots of fat but little
nutritional value.) They also have very little in the way of fiber, vitamins and
minerals. Carbohydrates are blamed for making people fat when it's the source of
the carbohydrates that are to blame. The majority of the carbohydrates in the diet
should come from grains, fruits and vegetables.
2, Protein - Protein provides amino acids. Amino acids are the building blocks of
the body's structure, and function to keep the structure sound. Protein provides 4
calories per gram. It makes up the immune system, enzymes, hormones, and
carriers, and it builds and repairs. Protein can be used as energy in an emergency,
but at a high cost to the system. Ten percent of the daily calories should come
from protein. Protein can be obtained from both animal and vegetable sources.
3. Fats - Fats are the densest source of calories at 9 calories per gram. All fats are
not created equal. Saturated fats, those that are solid at room temperature, are one
of the foods most detrimental to our health. They can cause a rise in LDL cholesterol,
which can lead to heart disease. In the same category are the trans
fats found in many baked goods, crackers, and solid margarines.
Monounsaturated fats, canola and olive oils may be beneficial. Canola oil is rich
in omega 3 fatty acids. Polyunsaturated fats, other vegetable oils, are rich in
omega 6 fatty acids. Americans eat too many omega 6 fatty acids in comparison
to omega 3 fatty acids (about 10:1 when ideally this ratio should be closer to 1:1.)
Other than canola oil, flaxseed and fatty fish are high in omega 3 and should be
promoted for optimal health.
4. Vitamins - Vitamins have no caloric value but are important in the production of
energy. The water-soluble vitamins are C, and the B's. The fat-soluble vitamins
are A, E, D, & K.. Vitamins are needed in very small amounts. A teaspoon would
more than hold all of the vitamins needed in a day. With vitamins, more is not
better. One should be cautioned not to take vitamin supplements in amounts
above the RDA recommendations because taking supplements above the RDA
can have serious side effects. Vitamin A (not beta-carotene) in amounts only slightly
greater than RDA recommendations can actually lead to a decrease in bone mass.
B6 can cause neurological problems. Anything other than a basic multi-vitamin could
have detrimental effects. Overdoses of vitamins and minerals from food are almost
unheard of. It is when people start taking supplements that they can get in trouble.
5. Minerals - Minerals are elements so they cannot be broken down or destroyed.
You should be cautioned about taking mineral supplements because many minerals
use the same carriers in the body. Taking supplements of one mineral can make a person
deficient in another mineral because all of the carriers are being used. An example of this
can be found with iron and zinc. Too much of either one can make a person deficient
in the other. A copper deficiency would also be possible because it uses the same carrier.
You should not self diagnose and decide that you need more of a mineral. For instance,
someone is tired so they think they need iron when they probably need sleep. By
taking the iron they set themselves up for zinc and copper deficiency.
6. Water - Water is probably the most important element. A person can live about
sixty days without food but only three without water. The body has a need for fluid, so the
recommendation of about eight glasses of water really means all fluid. If someone
has two glasses of milk, some juice, a lot of vegetables and some soup, soda, coffee,
and/or tea they only need the rest in water. There is no need to be drinking gallons of fluid.
If a person is urinating every 2-3 hours and the urine is pale yellow they are getting sufficient
fluid. As with all of these essential nutrients, more is not better.
CALORIE OUTPUT
Of the six essential nutrients, only three have energy value. They are carbohydrates that supply 4 calories per gram,
protein that supplies 4 calories per gram, and fats that supply 9 calories per gram. Vitamins, minerals, and water have
no energy value. Alcohol is the only other substance that has caloric value. Sorry to say, it is not an essential nutrient, but
it is dense in calories at 7 calories per gram.
Once again, weight management is based on calories in vs. calorie out. The nutrients above, found in food, provide the
calories in. The majority of output, or calories out, (about 60%) is for resting metabolic rate. RMR varies from individual
to individual based on several variables.
• Genetics - Some people have more efficient bodies when it comes to storing fat. These people may have
fluffier bodies than others. Genetics, however, is no excuse for being unfit and unhealthy.
• Age - Metabolic rate declines with age. This occurs even in those who maintain the same level of fitness, but
not nearly to the level of decline of those who are sedentary. Most of the decline is due to loss of muscle mass. This loss
occurs at a rate of about ½ pound per year after age 25. By age 45 this will cause a decline in metabolic rate of about
44 calories per day.
• Gender - Men have more muscle mass, therefore they have a higher metabolic rate than women. Men were
the hunters and fighters and needed more muscle mass. Women had babies and needed more fat in case there was a
long cold winter, famine, or drought in the third trimester of pregnancy.
• Surface area - Tall people have a higher metabolic rate than short people.
• Hormones - The thyroid controls metabolism. The thermic effect of food accounts for about 10% of calorie
output. This is the energy needed to digest and metabolize the food that is eaten. Protein and carbohydrates use the
most energy and fat uses virtually none. This means that someone eating a high fat diet will use less energy than
someone eating a diet with more carbohydrates and protein.
The remainder of the energy a person uses each day comes from physical activity. This varies greatly among people
and is the output variable that the Fitness Professional uses. Physical activity is not just the hour a person spends with a
trainer. People need to be encouraged to do more throughout the day. They should be encouraged to move more by
doing such things as parking further away and walking to their destination and using the stairs rather than the elevator.
Exercise needs to focus on strength training for someone who wants to lose weight. By building metabolically active
muscle with strength training, a person increases their metabolic rate. Recent research found that older women who
lifted weights two times a week for one year increased their muscle mass by 3,3 pounds. This increases metabolic rate
by 100-150 calories per day. The increase in metabolic rate makes weight maintenance easier.
FOOD GUIDE PYRAMID
The health of my clients is the number one priority. Therefore, when giving guidance for decreasing calorie input the
information is based on the Food Guide Pyramid and Dietary Guidelines. The Pyramid is a great teaching tool for
balanced, sensible eating. The hardest job for the Fitness Professional is to make sure the client understands a portion.
Cutting back slowly from the portions they are accustomed to works better because dramatic changes are hard to live
with. A person is eating the right amount of food when the scale is going down about one pound a week for females and
about 2 pounds a week for males. Please remember that these are averages over a period of time, not something that
will necessarily happen every week.
If a person is using the Food Guide Pyramid for their daily choices they will usually be following the Dietary Guidelines.
The Dietary Guidelines state:
Eat a variety of foods
• Balance food intake with physical activity
• No more than 30% of daily calories should come from fat
• No more than 10% of daily calories should come from saturated fat
• Choose a diet with plenty of whole grains, fruits, and vegetables
• Choose a diet moderate in sugar
• Choose a diet moderate in sodium
• If you drink alcohol, do so in moderation
The Food Guide Pyramid has as its base grains, fruits and vegetables. They comprise about 60% of the Pyramid and
are the carbohydrates in the diet (things that grow from roots). Therefore, a person's plate should be two-thirds filled with
these items.
When talking about the grains, you want to emphasize the whole grains. Half or better of the grains eaten each day
should be from whole grains. This will limit the amount of processed grains (white flour, white rice, low fiber cereals) in
the diet. By focusing on whole grains, dietary fiber will be increased, as well as, nutrient intake. Whole grain cereals
(such as oatmeal, Cheerios, Wheaties, Total, Raisin bran, Bran Flakes, etc), have 3 grams of fiber or more per serving.
Whole grain breads have 100% whole wheat flour as the first ingredient. Encourage brown rice, whole-wheat pasta,
barley, bulgur, etc. A serving is one piece or one ounce of bread. A five-ounce bagel would be 5 servings! Cereal is
about ½ - ¾ cup depending on the calorie density. Pasta is ½ cup and rice is 1/3 cup. This shows how we get into
trouble with portions.
Including vegetables in the diet cannot be emphasized enough. They are low in calories and high in nutrients. They can
be eaten in soups, salads, as snacks or with meals. The average American eats less than one full serving of vegetables
a day. Encourage at least five. It is the one food that has virtually no limits.
The recommended number of fruits is 2-4. The size of the fruit needs to be considered. Obviously, the larger the piece
the higher the calories. Choose small pieces. Fruits have a lot of calories which is why they are limited. Emphasize the
whole fruit, not fruit juices. Again, get your client away from processed foods and eating things closer to the way they
were grown.
The next sections of the Pyramid are the dairy group and the meat, eggs and nuts group. Both of these groups provide
protein. The dairy group, however, provides calcium as well as protein. Most of these foods are of animal origin. These
food groups provide most of the saturated fat in the American diet.
Low fat choices are very important when selecting foods in these groups. Two to three servings of fat free milk, fat free
yogurt and fat free or low fat cheese are wonderful choices that provide excellent calcium without the saturated fat. A
serving from the dairy group is 8 ounces of milk or yogurt and 1 1 /2 ounces of cheese. Milk and yogurt are the better
choices if one is watching caloric intake.
Animal protein sources should also be lean choices. Skinless poultry, round cuts of beef, and loin cuts of pork are good
choices. The recommended amount is 4-9 ounces depending on calorie level. Vegetarians will get their protein from
legumes, tofu, and nuts. One-third cup of legumes is the equivalent of 1 ounce of animal protein. Tofu is used ounce for
ounce. Two tablespoons of peanut butter is equal to 1 ounce of meat, as is ¼ cup cottage cheese. One egg is also the
equivalent of 1 ounce of meat.
The very top of the Pyramid is fats and sugars. Sugars are found primarily in regular soda and desserts. If your client
drinks regular soda, encourage the switch to diet. There are about 9 teaspoons of sugar in a regular soda. Limit
desserts to an occasional treat. Besides the sugar, they are also a source of saturated fats. The Dietary Guidelines
state that no more than 30% of daily calories should come from fat. How does one know if their fat intake is below 30%
of their calories? If a person is using fat free dairy products, is choosing lean meats, is using pump spray margarine
(such as I can't Believe Its Not Butter pump spray), and is following the other recommendations we have talked about,
their intake should be below 30%.
QUICK FIX SCHEMES
The obesity epidemic has resulted in charlatans out to make a lot of money by offering a quick fix. As a Fitness
Professional, it is your responsibility to your client to be able to discuss the science of sound nutrition and the pros and
cons of the many diets that are available. You want to give your client the guidance they need to not only lose weight, but
to have a fit and healthy body. Here are a few of the more popular "quick fix schemes:
• Fad diets - More people try fad diets than any other weight loss scheme. They promise rapid loss, but fail to
mention the rapid gain when a person can no longer follow the rigid regimen. All diets work because they are low in
calories. Most diets eventually fail because a person cannot live that way the rest of their lives. The most popular right
now are the high protein, low carbohydrate diets. These include Dr. Atkins New Diet Revolution, Sugar Busters, The
Zone, etc. These are potentially dangerous and have no scientific foundation. You should teach your clients to be
cautious when tempted to follow a diet that restricts one or more of the food groups. Remind them that good nutrition
requires a balanced diet that includes a variety of foods. It is not in the scope of this course to spend time
discussing these diets in detail. Make yourself familiar with them and never make the ethical mistake of recommending
one.
• Diet Pills - Orlistat and Meridia are the two prescription drugs available, Orlistat binds some of the fat in the
diet and Meridia increases serotonin re-uptake in the brain. Some physicians will prescribe Fastin, part of the Phen-
Fen of a few years ago. It is a type of amphetamine. Over the counter diet pills usually have mahuang or ephedra as the
main active ingredient. These are amphetamine type products and have been responsible for over 80 deaths in the
past few years. Do not let your clients be fooled by advertising terms like "all natural." That term has no meaning
because everything is all natural, and that does not mean it is good for us.
• Stomach By-Pass Surgery - This is a very popular option right now. It is most beneficial for those with major
health problems who need to get the weight off but cannot move enough to promote loss. The dangers of the surgery
are well documented. This is not a good option for those with less than 100 pounds to lose, although it is being done on
people who fit that category. Insurance will pay for this surgery in many cases. The by-pass is better than the stapling
that was done in the past. As with all options, if the person starts to increase their calorie intake weight gain is a
possibility.
• Diuretics/Water Pills - Many people do not know the difference in fat loss and water loss. They feel the only
thing that matters is the reading on the scale. Chronic use of these pills can lead to a loss of potassium, which can have
serious health consequences.
• Fasting - This is usually done to "jump start" the weight loss. Unfortunately, as with all quick fixes it does not
work.
• Rubber Suits, Vibrating Belts, Electrical Stimulators, etc - The market place is full of magical items.
Infomercials promise the world for little or no effort on the part of the purchaser. Beware of something that sounds too
good to be true.
Stay healthy and see you next time.
nutrients, are "bad" for them. It is up to you to try and cut through the confusion and take weight loss down to the lowest
common denominator, which is: Excess calories make us fat, no matter where they come from. In simple terms, weight
loss is a matter of burning more calories than you consume.
We know from research that every pound of fat has the equivalent of 3500 kilocalories (kcals). In the test tube world of
the laboratory this is accurate, but in an individual's body this does not hold true. Some people's bodies are more
efficient at storing fat than others are. This is why some people seem to eat much more without gaining and some
people gain with less food. It's important, however, not to let your client get bogged down in that "3500" number. Your
clients may get compulsive about trying to count calories eaten and calories burned. The result is your client is likely to
end up frustrated, de-motivated and may even give up in despair. It's more important to raise your client's
consciousness about energy balance and encourage them to eat less than they have been eating (calories consumed,)
and to move more than they have been moving (calories burned.) Your initial goal for a client in a non-supervised (non-
medical) environment is to lose approximately one to two pounds per week.
ESSENTIAL NUTRIENTS
When it comes to dietary intake, there are six essential nutrients for the human body. "Essential" means that they must
be ingested because the body cannot make them. The American Dietetic Association (ADA) in conjunction with the U S
Department of Agriculture (USDA) have identified these six essential nutrients, and has made recommendations as to
what percentage of your client's daily caloric intake should come from each source. These six essential nutrients are;
1. Carbohydrates - Carbohydrates provide the glucose that runs the body.
Carbohydrates provide the body's energy source, and provide 4 calories per gram.
Fifty-five to sixty percent of daily calories should come from carbohydrates.
Americans get almost half of their carbohydrates from cakes, pies, pastries,
donuts, cookies, etc. This does not promote good health. These things supply a
lot of "empty" calories (they have lots of calories and lots of fat but little
nutritional value.) They also have very little in the way of fiber, vitamins and
minerals. Carbohydrates are blamed for making people fat when it's the source of
the carbohydrates that are to blame. The majority of the carbohydrates in the diet
should come from grains, fruits and vegetables.
2, Protein - Protein provides amino acids. Amino acids are the building blocks of
the body's structure, and function to keep the structure sound. Protein provides 4
calories per gram. It makes up the immune system, enzymes, hormones, and
carriers, and it builds and repairs. Protein can be used as energy in an emergency,
but at a high cost to the system. Ten percent of the daily calories should come
from protein. Protein can be obtained from both animal and vegetable sources.
3. Fats - Fats are the densest source of calories at 9 calories per gram. All fats are
not created equal. Saturated fats, those that are solid at room temperature, are one
of the foods most detrimental to our health. They can cause a rise in LDL cholesterol,
which can lead to heart disease. In the same category are the trans
fats found in many baked goods, crackers, and solid margarines.
Monounsaturated fats, canola and olive oils may be beneficial. Canola oil is rich
in omega 3 fatty acids. Polyunsaturated fats, other vegetable oils, are rich in
omega 6 fatty acids. Americans eat too many omega 6 fatty acids in comparison
to omega 3 fatty acids (about 10:1 when ideally this ratio should be closer to 1:1.)
Other than canola oil, flaxseed and fatty fish are high in omega 3 and should be
promoted for optimal health.
4. Vitamins - Vitamins have no caloric value but are important in the production of
energy. The water-soluble vitamins are C, and the B's. The fat-soluble vitamins
are A, E, D, & K.. Vitamins are needed in very small amounts. A teaspoon would
more than hold all of the vitamins needed in a day. With vitamins, more is not
better. One should be cautioned not to take vitamin supplements in amounts
above the RDA recommendations because taking supplements above the RDA
can have serious side effects. Vitamin A (not beta-carotene) in amounts only slightly
greater than RDA recommendations can actually lead to a decrease in bone mass.
B6 can cause neurological problems. Anything other than a basic multi-vitamin could
have detrimental effects. Overdoses of vitamins and minerals from food are almost
unheard of. It is when people start taking supplements that they can get in trouble.
5. Minerals - Minerals are elements so they cannot be broken down or destroyed.
You should be cautioned about taking mineral supplements because many minerals
use the same carriers in the body. Taking supplements of one mineral can make a person
deficient in another mineral because all of the carriers are being used. An example of this
can be found with iron and zinc. Too much of either one can make a person deficient
in the other. A copper deficiency would also be possible because it uses the same carrier.
You should not self diagnose and decide that you need more of a mineral. For instance,
someone is tired so they think they need iron when they probably need sleep. By
taking the iron they set themselves up for zinc and copper deficiency.
6. Water - Water is probably the most important element. A person can live about
sixty days without food but only three without water. The body has a need for fluid, so the
recommendation of about eight glasses of water really means all fluid. If someone
has two glasses of milk, some juice, a lot of vegetables and some soup, soda, coffee,
and/or tea they only need the rest in water. There is no need to be drinking gallons of fluid.
If a person is urinating every 2-3 hours and the urine is pale yellow they are getting sufficient
fluid. As with all of these essential nutrients, more is not better.
CALORIE OUTPUT
Of the six essential nutrients, only three have energy value. They are carbohydrates that supply 4 calories per gram,
protein that supplies 4 calories per gram, and fats that supply 9 calories per gram. Vitamins, minerals, and water have
no energy value. Alcohol is the only other substance that has caloric value. Sorry to say, it is not an essential nutrient, but
it is dense in calories at 7 calories per gram.
Once again, weight management is based on calories in vs. calorie out. The nutrients above, found in food, provide the
calories in. The majority of output, or calories out, (about 60%) is for resting metabolic rate. RMR varies from individual
to individual based on several variables.
• Genetics - Some people have more efficient bodies when it comes to storing fat. These people may have
fluffier bodies than others. Genetics, however, is no excuse for being unfit and unhealthy.
• Age - Metabolic rate declines with age. This occurs even in those who maintain the same level of fitness, but
not nearly to the level of decline of those who are sedentary. Most of the decline is due to loss of muscle mass. This loss
occurs at a rate of about ½ pound per year after age 25. By age 45 this will cause a decline in metabolic rate of about
44 calories per day.
• Gender - Men have more muscle mass, therefore they have a higher metabolic rate than women. Men were
the hunters and fighters and needed more muscle mass. Women had babies and needed more fat in case there was a
long cold winter, famine, or drought in the third trimester of pregnancy.
• Surface area - Tall people have a higher metabolic rate than short people.
• Hormones - The thyroid controls metabolism. The thermic effect of food accounts for about 10% of calorie
output. This is the energy needed to digest and metabolize the food that is eaten. Protein and carbohydrates use the
most energy and fat uses virtually none. This means that someone eating a high fat diet will use less energy than
someone eating a diet with more carbohydrates and protein.
The remainder of the energy a person uses each day comes from physical activity. This varies greatly among people
and is the output variable that the Fitness Professional uses. Physical activity is not just the hour a person spends with a
trainer. People need to be encouraged to do more throughout the day. They should be encouraged to move more by
doing such things as parking further away and walking to their destination and using the stairs rather than the elevator.
Exercise needs to focus on strength training for someone who wants to lose weight. By building metabolically active
muscle with strength training, a person increases their metabolic rate. Recent research found that older women who
lifted weights two times a week for one year increased their muscle mass by 3,3 pounds. This increases metabolic rate
by 100-150 calories per day. The increase in metabolic rate makes weight maintenance easier.
FOOD GUIDE PYRAMID
The health of my clients is the number one priority. Therefore, when giving guidance for decreasing calorie input the
information is based on the Food Guide Pyramid and Dietary Guidelines. The Pyramid is a great teaching tool for
balanced, sensible eating. The hardest job for the Fitness Professional is to make sure the client understands a portion.
Cutting back slowly from the portions they are accustomed to works better because dramatic changes are hard to live
with. A person is eating the right amount of food when the scale is going down about one pound a week for females and
about 2 pounds a week for males. Please remember that these are averages over a period of time, not something that
will necessarily happen every week.
If a person is using the Food Guide Pyramid for their daily choices they will usually be following the Dietary Guidelines.
The Dietary Guidelines state:
Eat a variety of foods
• Balance food intake with physical activity
• No more than 30% of daily calories should come from fat
• No more than 10% of daily calories should come from saturated fat
• Choose a diet with plenty of whole grains, fruits, and vegetables
• Choose a diet moderate in sugar
• Choose a diet moderate in sodium
• If you drink alcohol, do so in moderation
The Food Guide Pyramid has as its base grains, fruits and vegetables. They comprise about 60% of the Pyramid and
are the carbohydrates in the diet (things that grow from roots). Therefore, a person's plate should be two-thirds filled with
these items.
When talking about the grains, you want to emphasize the whole grains. Half or better of the grains eaten each day
should be from whole grains. This will limit the amount of processed grains (white flour, white rice, low fiber cereals) in
the diet. By focusing on whole grains, dietary fiber will be increased, as well as, nutrient intake. Whole grain cereals
(such as oatmeal, Cheerios, Wheaties, Total, Raisin bran, Bran Flakes, etc), have 3 grams of fiber or more per serving.
Whole grain breads have 100% whole wheat flour as the first ingredient. Encourage brown rice, whole-wheat pasta,
barley, bulgur, etc. A serving is one piece or one ounce of bread. A five-ounce bagel would be 5 servings! Cereal is
about ½ - ¾ cup depending on the calorie density. Pasta is ½ cup and rice is 1/3 cup. This shows how we get into
trouble with portions.
Including vegetables in the diet cannot be emphasized enough. They are low in calories and high in nutrients. They can
be eaten in soups, salads, as snacks or with meals. The average American eats less than one full serving of vegetables
a day. Encourage at least five. It is the one food that has virtually no limits.
The recommended number of fruits is 2-4. The size of the fruit needs to be considered. Obviously, the larger the piece
the higher the calories. Choose small pieces. Fruits have a lot of calories which is why they are limited. Emphasize the
whole fruit, not fruit juices. Again, get your client away from processed foods and eating things closer to the way they
were grown.
The next sections of the Pyramid are the dairy group and the meat, eggs and nuts group. Both of these groups provide
protein. The dairy group, however, provides calcium as well as protein. Most of these foods are of animal origin. These
food groups provide most of the saturated fat in the American diet.
Low fat choices are very important when selecting foods in these groups. Two to three servings of fat free milk, fat free
yogurt and fat free or low fat cheese are wonderful choices that provide excellent calcium without the saturated fat. A
serving from the dairy group is 8 ounces of milk or yogurt and 1 1 /2 ounces of cheese. Milk and yogurt are the better
choices if one is watching caloric intake.
Animal protein sources should also be lean choices. Skinless poultry, round cuts of beef, and loin cuts of pork are good
choices. The recommended amount is 4-9 ounces depending on calorie level. Vegetarians will get their protein from
legumes, tofu, and nuts. One-third cup of legumes is the equivalent of 1 ounce of animal protein. Tofu is used ounce for
ounce. Two tablespoons of peanut butter is equal to 1 ounce of meat, as is ¼ cup cottage cheese. One egg is also the
equivalent of 1 ounce of meat.
The very top of the Pyramid is fats and sugars. Sugars are found primarily in regular soda and desserts. If your client
drinks regular soda, encourage the switch to diet. There are about 9 teaspoons of sugar in a regular soda. Limit
desserts to an occasional treat. Besides the sugar, they are also a source of saturated fats. The Dietary Guidelines
state that no more than 30% of daily calories should come from fat. How does one know if their fat intake is below 30%
of their calories? If a person is using fat free dairy products, is choosing lean meats, is using pump spray margarine
(such as I can't Believe Its Not Butter pump spray), and is following the other recommendations we have talked about,
their intake should be below 30%.
QUICK FIX SCHEMES
The obesity epidemic has resulted in charlatans out to make a lot of money by offering a quick fix. As a Fitness
Professional, it is your responsibility to your client to be able to discuss the science of sound nutrition and the pros and
cons of the many diets that are available. You want to give your client the guidance they need to not only lose weight, but
to have a fit and healthy body. Here are a few of the more popular "quick fix schemes:
• Fad diets - More people try fad diets than any other weight loss scheme. They promise rapid loss, but fail to
mention the rapid gain when a person can no longer follow the rigid regimen. All diets work because they are low in
calories. Most diets eventually fail because a person cannot live that way the rest of their lives. The most popular right
now are the high protein, low carbohydrate diets. These include Dr. Atkins New Diet Revolution, Sugar Busters, The
Zone, etc. These are potentially dangerous and have no scientific foundation. You should teach your clients to be
cautious when tempted to follow a diet that restricts one or more of the food groups. Remind them that good nutrition
requires a balanced diet that includes a variety of foods. It is not in the scope of this course to spend time
discussing these diets in detail. Make yourself familiar with them and never make the ethical mistake of recommending
one.
• Diet Pills - Orlistat and Meridia are the two prescription drugs available, Orlistat binds some of the fat in the
diet and Meridia increases serotonin re-uptake in the brain. Some physicians will prescribe Fastin, part of the Phen-
Fen of a few years ago. It is a type of amphetamine. Over the counter diet pills usually have mahuang or ephedra as the
main active ingredient. These are amphetamine type products and have been responsible for over 80 deaths in the
past few years. Do not let your clients be fooled by advertising terms like "all natural." That term has no meaning
because everything is all natural, and that does not mean it is good for us.
• Stomach By-Pass Surgery - This is a very popular option right now. It is most beneficial for those with major
health problems who need to get the weight off but cannot move enough to promote loss. The dangers of the surgery
are well documented. This is not a good option for those with less than 100 pounds to lose, although it is being done on
people who fit that category. Insurance will pay for this surgery in many cases. The by-pass is better than the stapling
that was done in the past. As with all options, if the person starts to increase their calorie intake weight gain is a
possibility.
• Diuretics/Water Pills - Many people do not know the difference in fat loss and water loss. They feel the only
thing that matters is the reading on the scale. Chronic use of these pills can lead to a loss of potassium, which can have
serious health consequences.
• Fasting - This is usually done to "jump start" the weight loss. Unfortunately, as with all quick fixes it does not
work.
• Rubber Suits, Vibrating Belts, Electrical Stimulators, etc - The market place is full of magical items.
Infomercials promise the world for little or no effort on the part of the purchaser. Beware of something that sounds too
good to be true.
Stay healthy and see you next time.
ROBIN DOBBINS
According to the World Health Organization, obesity is considered
the number one health problem in the world today. In the United
States it has been declared an epidemic. As the problem gets
worse, the number of quick fix schemes for weight loss increases.
These quick fix schemes often add to the problem by leading to
greater weight gain and increased incidences of health risks such
as heart disease and diabetes.
The effect of excess weight on health has become a major societal
concern. The cost of obesity was $117 billion in the year 2000,
which is an increase of 17% since 1996. Obesity is the number one
cause of late life disability and is responsible for 418,000 deaths a
year.
Weight is controlled by calories in versus calories out. Health is
determined by where the calories come from. This is a hard
concept for some clients to grasp since they have absorbed so
the number one health problem in the world today. In the United
States it has been declared an epidemic. As the problem gets
worse, the number of quick fix schemes for weight loss increases.
These quick fix schemes often add to the problem by leading to
greater weight gain and increased incidences of health risks such
as heart disease and diabetes.
The effect of excess weight on health has become a major societal
concern. The cost of obesity was $117 billion in the year 2000,
which is an increase of 17% since 1996. Obesity is the number one
cause of late life disability and is responsible for 418,000 deaths a
year.
Weight is controlled by calories in versus calories out. Health is
determined by where the calories come from. This is a hard
concept for some clients to grasp since they have absorbed so
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