Weight Management: A Multi-
Million $$$ A Year Business
Chapter 11
 95 million
American adults are overweight or obese
 Are you digging a grave with a fork?
 Yankee stadium

Why Are Americans Overweight?
 Lack of exercise
 Large servings (excessive calories)

Hand to mouth disease
 Food selections

Label misrepresentation
 Labor saving devices / technology
 Genetics (not a major factor)
 Childhood fatness
 Lifestyle / celebrations

 Fat weight vs. non-fat or lean body weight / mass
 Lean mass includes muscles, tendons, bones, connective tissue, organs, etc

Essential Fat
 Minimal amount of fat required by the body
 Temperature regulation, shock absorption, organ protection
 3% males
 10-12% females

 Males 15 - 20%
 Females 20 - 25%
 > 25% males
 > 30% females
 Health becomes compromised at these levels and above (overfatness)

Android Obesity vs. Gynoid
Obesity (previously covered)
 Android obesity: apples
Regional fat storage in the abdomen and upper body
 Related to higher cardiovascular risk, stroke, and diabetes
 Gynoid Obesity “pears”
 Regional fat storage below the waist
 Genetics plays a role

Spot Reduction
 There is no such thing as
“spot reduction” in reference to fat storage
 Fat cannot be burned off by wearing special “fat burning” suits , specific activities, using specific lotions or herbs , or consuming specific foods.

Number Of Adipose (fat) Cells
 Cell number increases prior to birth until sometime during puberty (hyperplasia)
 The number of adipose cells becomes fixed in early adulthood
 When adults gain or lose weight, it is the result of changes in fat storage within each fat cell

Ideal Body Weight
 Is usually determined by life insurance weight tables
 Tables do not address the issue of body composition

Compare 2 Men
Recommended weight: 154 to 166
Which one would be the most healthy based on this information?

Pete

Medium frame

5”11”

160 pounds

25%BF


Willie
 Medium frame
 5’11”
 175 pounds
15%BF

Methods Of Determining Body
Fat Percentages

 Most accurate
 Margin of error 2.5%
 Time consuming, expensive, complex procedure

Skinfold Measurement
 Measured by use of skinfold calipers
 Margin of error 3.7%
 Sites for males and females vary
 Number of sites varies: 2,3,5,or 7 site test

Skinfold Measurement #2
 Fairly accurate
 Time saving
 Less costly
 Most commonly used technique

Bio-Electrical Impedance
 Measures the resistance to the flow of electrical current in the body
 Electricity will flow through the tissue offering least resistance (lean tissue)
 Expensive
 Not very valid

Girth Measurements
 Used by the military
 Inaccurate for some

Weight Management

 1 - 2 pounds weekly

Caloric Information
 Definition of calorie: The energy value of food vs. the cost of activity
 3500 calories = 1 pound
 In a weeks time, if you consume
3500 more calories than you burn, you will gain one pound
 1500 calories minimum for males
 1200 minimum for females

Example:
 Kim wants to lose 25 pounds in 2 months
 She is in caloric balance(energy balance) =
1800 calories (BMR = 1300 calories+ 500 in activity)
 Attempts a near-fasting diet (600-800 calories daily)

The body must “learn to live on fewer calories”, so BMR may drop to 900
 She loses weight and begins to eat a little more: 1600 calories (BMR=900 + 500 in activity)
 Result: weight gain on fewer calories

BMR
Calories Burned at Rest in 24
Hours
 70% of total daily expenditure is related to BMR (basal metabolic rate)
 Factors that affect BMR: age, sedentary lifestyle , gender, caloric intake, exercise
 Increase in lean mass = increase in
BMR
 Metabolism is elevated for a time even when activity has ceased

 Lifetime commitment to change
 Establish realistic goals
 A lifetime of exercise
 Healthy food selections
 Low fat foods
 Smaller servings
 Limit refined carbohydrates
 Foods high in complex carbohydrates and fiber

 Eat slowly or choose foods that take time to eat
 Stay busy / Avoid automatic eating
 Plan meals ahead of time
 Do not serve more than you SHOULD eat
 Designated eating location (table)
 Alter your lifestyle in ways you can “live with”
 Make one change at a time

Suggestions Helpful In
Meeting Goals
 Record food intake
 Analyze eating patterns
 Avoid total deprivation of favorite foods
 Reduce calories and exercise

 Walk 2 miles per day (200 calories), in addition to your present activity for 88 days (3 months / 176 miles) with no change in diet.
 Walk 2 miles per day and reduce daily caloric intake by 200 calories ( 1T of mayonnaise and 1 pat of butter) Lose 5 pounds in 6 weeks!!

How Hard Is It To Gain 5
Pounds?
 Eat 1 extra cookie per day that has 200 calories and gain 5 pounds in 3 months.
 If cookie, or equivalent is consumed, 2 miles of walking would burn off the calories and weight would remain the same.

 In order to burn stored fat, aerobic activity needs to last 45 minutes or longer
 As oxygen consumption increases, caloric expenditure increases

Weight Management #2
 Example:
 Reduce caloric intake by 200-300 calories per day
 Increase caloric expenditure by
200 - 300 calories per day
(approx. 100 calories burned per mile)
 600 calorie deficit over 7 days =
4200 calories or >1 lb. lost

Weight Management #3
 Example: walk/run 3 times a week (3 miles) = 900 calories burned
 In 1 month, one pound is lost
 In one year, 13.5 pounds are lost
 Weight loss as a result of exercise = 80-90% fat tissue
(10-20% lean tissue)

Weight Management #4
 Weight loss as a result of diet alone =
35-45% of the weight lost will be lean tissue
 Aerobic activity and resistive training should be included in any weight control program.

Hierarchy of Nutrient
Utilization
 Carbohydrates
 Are not easily stored as fat
 Fats
 Increases caloric intake
 Easily stored as fat
 Proteins
 Are burned as a last resort (for the most part) and are not easily stored as fat
 Are not easily stored as fat
 Two best fuels for activity:
 Carbohydrates (blood sugar) and fats (stored fat)

“Creeping Obesity”
 Weight gain resulting from a small positive caloric balance over time.
 Starting at age 25, the average
American gains 1 pound a year

That’s 10 calories more per day than expended = 1 potato chip

Set Point Theory
 Is there a body fat thermostat or body “fatometer”?
 Theory: Every individual has a particular body fat level that their body tries to maintain.

Lowering Your Set Point
 Exercise (aerobic)
 Low fat, high carbohydrate diet
 Diets high in fat, refined sugars, and artificial sweeteners have been shown to raise set point levels.

Eating Disorders
 63% of Americans are overweight
 14% are underweight
 Anorexia nervosa
 Bulimia
 Most are in denial

Anorexia Nervosa: General
Characteristics
 Self-imposed starvation
 Primarily females
 Psycho-social eating disorder
 Intense, inappropriate, unmanaged fear of fatness, despite being underweight
 Distorted body perception
 Often begins around puberty (perfectionist / dominating mother)

Bulimia: Descriptive
Characteristics
 Are of normal or slightly below normal weights
 Binge, purge cycles
 Self-induced vomiting / laxatives
 Excessive exercise
 Intense, extreme, negative perception of self

Bulimia: Statistical Data
 Higher rate of affliction in females
 20% of female college population demonstrate bulimic behaviors at some time.

Overeaters: Food Addiction
 It is not always what you’re eating but rather, WHAT’S EATING YOU!!

 Early intervention
 Psychological intervention
 Medical intervention

Practical Guidelines for
Gaining Weight
 Increase caloric intake

500-1000 extra calories per day
 High carbohydrate intake
 Avoid high fat foods
 Increase lean body mass , not fat mass

 Make wise choices
 Traditional menu vs. healthy, p. 277
 Portion size p. 278

Item, Calories & Fat Calories
McD ¼ pound w cheese 530 270
McD 6pc. Chicken nuggets
McD Filet of Fish
BK Big Fish
Wendy’s Single w everything
Wendy’s Big Bacon
Classic
290
450
710
410
580
150
220
340
170
260

Item, Calories & Fat Calories
BK Broiler 550 230
BK Broiler w/o mayo 390
BK Fried Chick. Sand.
660
460 BK Fried Chick. Sand.
W/0 mayo
½ Subway Turkey
Breast Sand.
280
70
350
150
40.5

Item, Calories & Fat Calories
Wendy’s Med.
French Fries
390
Wendy’s Biggie 440
150
170
Plain Baked
Potato
McD Garden
Salad
1 Pkg Ranch
Dressing
270
80
230
0
35
180

Discussion
 Promotional Weight Loss
 Products
 Food Labels
 Food game

Body Composition
 Exercise Prescription