PowerPoint® Lecture Outlines prepared by Dr. Lana Zinger, QCCCUNY 10 Managing Your Weight Copyright © 2011 Pearson Education, Inc. Managing Your Weight 66 percent of Americans Are Overweight or Obese Associated Health Risks • Diabetes • Cardiovascular disease • Some cancers • Strokes • Gallstones • Sleep apnea • osteoarthritis The estimated annual cost of obesity in the United States is $152 billion in medical expenses and lost productivity. Copyright © 2011 Pearson Education, Inc. Obesity Trends among U.S. Adults, 1988, 1998, and 2008 Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition A Healthy Weight Depends On: • Body structure • Height • Weight distribution • Fat to lean tissue ratio • Muscle weighs more than fat, so muscular individuals might be overweight based on traditional height/weight charts. Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition Overweight and Obesity • Overweight—having a body weight more than 10 percent above the healthy recommended levels; in an adult, having a BMI of 25 to 29 • Obesity—a body weight more than 20 percent above healthy recommended levels; in an adult, having a BMI of 30 or more • Morbid Obesity—having a body weight 100 percent or more above healthy recommended levels; in an adult, having a BMI of 40 or more Copyright © 2011 Pearson Education, Inc. Potential Negative Health Effects of Overweight and Obesity Copyright © 2011 Pearson Education, Inc. Men and Women Have Different Expected Amounts of Fat Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition Underweight • Body fat is composed of: • Essential fat—amount necessary for maintenance of life and reproductive functions, including: • Insulation, cushion, nerve conduction, vitamin absorption, energy, and body temperature regulation • Dropping body fat too low can compromise performance and normal bodily function, including amenorrhea for females • Storage fat—the nonessential fat that many of us try to shed Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition Amenorrhea • A disruption of the normal menstrual cycle • Skin problems • Hair loss • Visual disturbances • A tendency to fracture bones easily • Digestive system disturbances • Heart irregularities • Gastrointestinal problems • Difficulties in maintaining body temperature Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition Body Mass Index (BMI) • Index of the relationship between height and weight • BMI = weight (kg)/height squared (m2) • BMI of 18.5 to 25 kg/m2 indicates healthy weight Youth and BMI • Labeled differently, as “at risk of overweight” and “overweight” Copyright © 2011 Pearson Education, Inc. Body Mass Index (BMI) Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition Weight Circumference and Ratio Measurements • Waist-to-hip ratio • Weight in abdominal region associated with more risk • Waist circumference greater than 40 in. for men and greater than 35 in. for women represents an increased risk of disease Copyright © 2011 Pearson Education, Inc. Assessing Body Weight and Body Composition Measures of Body Fat • Underwater (hydrostatic) weighing • Skinfolds • Bioelectrical impedance analysis (BIA) • Dual-energy X-ray absorptiometry (DXA) • Bod Pod Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Resting metabolic rate (RMR) includes the BMR plus any additional energy expended through daily sedentary activities. Exercise metabolic rate (EMR) is the energy expenditure that occurs during exercise. Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Genetic and Physiological Factors • Body type and genes • Metabolic rates • Basal metabolic rate (BMR)—the rate of energy expenditure by a body at complete rest in a neutral environment • A BMR for the average healthy adult is usually between 1,200 and 1,800 calories per day. Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Thermic Effect of Food • An estimate of how much energy is necessary to burn food calories Adaptive Thermogenesis • The theory that thin people send more effective messages to the hypothalamus and therefore can consume large amounts of food without gaining weight Yo-Yo Diets • Refer to dieters who resume eating after their weight loss so their BMR is set lower, making it almost certain that they will regain the pounds they just lost Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Endocrine Influence: The Hungry Hormones • Less than 2 percent of the obese population has a thyroid problem and most experts agree weight problems can be traced to a metabolic or hormone imbalance. • Hunger—an inborn physiological response to nutritional needs • Appetite—a learned response to food that is tied to an emotional or psychological craving • Satiety—to feel satisfied, or full, when one has satisfied their nutritional needs and the stomach signals “no more” Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity • Hormones • Gherlin—“the hunger hormone” • Obestatin—a genetic relative of gherlin • Leptin—tells your brain when you’re full • GLP-1—slows down the passage of food through the intestines to allow the absorption of nutrients Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Environmental Factors • Bombarded with advertising • Changes in working families • Bottle feeding in infants • Increase in sedentary lifestyle • Misleading food labels • Increased opportunities for eating Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Early Sabotage: A Youthful Start on Obesity • Vulnerable to food ads • Larger portions, junk food • Social factors • Decline of home cooking • Increased production of calorie laden fast foods • Internet • Video games • Over 17 percent of youth in United States are now overweight or obese. • Heavy adolescents generally become heavy adults. Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Psychosocial and Economic Factors • Food as reward • Socioeconomic factors can provide obstacles or aids to weight control. • Studies show that the more educated you are, the lower your BMI is in the United States. • In poor countries where malnutrition is prevalent, those with higher education tend to have a higher BMI. Copyright © 2011 Pearson Education, Inc. Factors Contributing to Overweight and Obesity Lifestyle Factors • Lack of physical activity • Any form of activity that burns additional calories helps maintain weight • Data from the National Health Interview Survey show that 4 out of 10 adults in the United States never engage in any exercise, sports, or physically active hobbies in their leisure time. Copyright © 2011 Pearson Education, Inc. Managing Your Weight Keeping Weight Control in Perspective • Each person is different. • Weight loss is not simple. • Depression, stress, culture, and available foods can affect a person’s ability to lose weight. • Set realistic goals. • Work out a maintainable lifestyle change. Copyright © 2011 Pearson Education, Inc. The Concept of Energy Balance Copyright © 2011 Pearson Education, Inc. ABC News Video: Food Diary Diet Writing | Food Diary Diet Writing Discussion Questions 1. What is the best way to manage weight? 2. Is it possible to wake up one day and decide to lose weight and be successful? What are necessary steps to making this type of decision and following-through? Copyright © 2011 Pearson Education, Inc. Managing Your Weight Understanding Calories • Unit of measure of energy obtained from food • 1 pound of fat = 3,500 calories Including Exercise • Basal metabolic rate (BMR) • Resting metabolic rate (RMR) • Exercising metabolic rate (EMR) The number of calories spent depends on: • The amount of muscle mass moved • The amount of weight moved • The amount of time the activity takes Copyright © 2011 Pearson Education, Inc. Managing Your Weight Improving Your Eating Habits • Evaluate what triggers your eating. • Set goals. • Keep a detailed daily log of eating triggers. • Reward yourself when you lose pounds. • Avoid weight loss programs that promise quick, “miracle” results. Copyright © 2011 Pearson Education, Inc. Avoid Trigger-Happy Eating Copyright © 2011 Pearson Education, Inc. Tips for Sensible Snacking Copyright © 2011 Pearson Education, Inc. Managing Your Weight Considering Drastic Weight-Loss Measures • Very-Low-Calorie Diets • Must be medically supervised • Formulas with daily values of 400 to 700 calories • Can cause significant health risks • Ketoacidosis is one potentially dangerous complication • Drug Treatment • FDA approval is not required for over-the-counter “diet aids” or supplements • Dangerous side effects and potential for abuse • Obesity Surgery • A last resort and particularly for people who are severely overweight and have weight-related diseases Copyright © 2011 Pearson Education, Inc. Managing Your Weight Trying to Gain Weight • Determine why you cannot gain weight. • Tips for gaining weight • Get moderate exercise. • Eat more calories. • Eat at regularly scheduled times. • Supplement your diet. • Avoid diuretics and laxatives. • Relax! Copyright © 2011 Pearson Education, Inc.
