Transcript Obesity - Cengage

Chapter
Outline
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Chapter 5
Weight Management
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Key terms
Overweight: Excess
body weight against a
given standard, such as
height or recommended
percent body fat; less
than obese
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Obesity: A chronic
disease characterized by
excessive body fat in
relation to lean body
mass; usually at least 30
percent above
recommended body
weight
Figure 5.1
Percentage of U.S.
adults who are
overweight and obese
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 5.2
Obesity* Trends Among U.S. Adults
BRFSS, 1985
*BMI  30, or
~ 30 lbs
overweight for
5’4” person
Source:
BRFSS,
CDC.
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
Figure 5.2
Obesity* Trends Among U.S. Adults
BRFSS, 1990
*BMI  30, or
~ 30 lbs
overweight for
5’4” person
Source:
BRFSS,
CDC.
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
Figure 5.2
Obesity* Trends Among U.S. Adults
BRFSS, 1995
*BMI  30, or
~ 30 lbs
overweight for
5’4” person
Source:
BRFSS,
CDC.
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
Figure 5.2
Obesity* Trends Among U.S. Adults
BRFSS, 2000
*BMI  30, or
~ 30 lbs
overweight for
5’4” person
Source:
BRFSS,
CDC.
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
Figure 5.2
Obesity* Trends Among U.S. Adults
BRFSS, 2002
*BMI  30, or
~ 30 lbs
overweight for
5’4” person
Source:
BRFSS,
CDC.
No Data
<10%
10%–14%
15–19%
20%–24 %
≥25%
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Health consequences of obesity
Obesity is a risk factor for
Hypertension
Congestive heart failure
High blood lipids
Atherosclerosis
Stroke
Thromboembolitic disease
Varicose veins
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Health consequences of obesity
Obesity is a risk factor for
Type II diabetes
Osteoarthritis
Gallbladder disease
Sleep apnea
Ruptured intervertebral disks
Arthritis
Cancer (breast, colon, and prostate)
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 5.3
Differences
between selfreported and
actual energy
intake and
physical activity in
overweight
people
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Critical thinking
Do you consider yourself
overweight?
If so, how long have you had
a weight problem, what
attempts have you made to
lose weight, and what has
worked best for you?
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Tolerable weight
Many people need to lose weight: a noteworthy goal
However, many have a distorted image of what they
would look like if they were to reduce to what they
think is their “ideal” weight
Hereditary factors play a big role; only a small
fraction of the population has the genes for a
“perfect body”
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Tolerable weight
The media has the greatest influence on people’s
perception on what constitutes “ideal” body weight
“Ideal” body shapes, physiques, and proportions seen
in magazines are
Rare
Achieved primarily by airbrushing
and medical reconstruction
Failure to attain a “perfect body” may lead to eating
disorders
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Tolerable weight
When people set their target weight, they should be
realistic
Attaining the “excellent” body fat category is
extremely difficult for some
It is even more difficult to maintain without
Vigorous lifetime exercise
Permanent dietary changes
Few people are willing to do that; the moderate
percent body fat category may be more realistic for
many people
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Tolerable weight
Ask yourself: Am I happy with my weight?
If not, do something about it or learn to live with it!
If you are above the moderate percent body fat category,
you should try to come down and stay in this category, for
health reasons
If you are in the moderate category but would like to be
lower, ask yourself a second question:
How badly do I want it?
If you are unwilling to change, stop worrying about your
weight and deem the moderate category “tolerable” for you
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Impact of excessive weight
65 million Americans are overweight or
consider themselves to be overweight
Of these, 30 million are obese
50% of all women and 25% of all men are on
diets at any given moment
People spend $40 to $50 billion yearly
attempting to lose weight and another $30
billion on diet food sales
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Ideal vs. recommended
body weight
No such thing as “ideal” weight
“Recommended” weight is a better term
Recommended weight varies among people
Two overweight individuals at the same weight—if one has risk
factors due to genetics or dietary habits, this individual is at
higher risk for disease and a lower weight may be
recommended
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Eating disorders
Anorexia nervosa and bulimia nervosa:
physical and emotional conditions thought to
stem from individual, family, and social
pressures
Eating disorders are increasing steadily in
most industrialized nations where society
encourages low-calorie diets and thinness
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Eating disorders
Intense fear of becoming fat does not
disappear even when losing extreme weight
Individuals clip images from magazines to use
as their ideal body goal
Articles on dangers of eating disorders fail to
deter behavior in these individuals; instead,
they look for ideas in these articles to use in
their search for a "perfect body"
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Key term
Anorexia nervosa: An eating
disorder characterized by selfimposed starvation to achieve
and maintain very low
body weight
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Anorexia nervosa
Individuals suffering from anorexia nervosa:
Refuse to maintain body weight over a minimal
normal weight
Perceive themselves as overweight even when
emaciated
Deny their condition
Have an intense fear of gaining weight even though
underweight
May fear weight gain more than death by starvation
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Key term
Bulimia nervosa: An eating
disorder characterized by a
pattern of binge eating and
purging in an attempt to lose
weight and maintain low
body weight
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Bulimia nervosa
Bulimics usually are healthy-looking, welleducated, near recommended body weight
They seem to enjoy food and often
socialize around it
They have emotional challenges, rely on
others, lack self-confidence
For them, recommended weight and food
are abnormally important
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Bulimia nervosa
People suffering from bulimia nervosa:
Fear gaining weight
Have recurrent episodes of binge eating
Feel stress after binge eating
Practice self-induced vomiting, fasting, excessive exercise,
and misuse laxatives and medications
Evaluate themselves based on body shape and weight
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Eating
disorders
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Energy-balancing equation
Weight maintenance: Calories in = calories out
Weight gain: Calories in > calories out
Weight loss: Calories in < calories out
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Critical thinking
Is there a difference in the
amount of food that you are
now able to eat compared
with the amount that you ate
in your mid- to late-teen
years?
If so, to what do you attribute
these differences?
What actions are you taking
to account for the difference?
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
1 pound of fat =
3,500 calories
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Traditional
weight-loss concepts
Balancing food intake against output allows a
person to achieve recommended body weight
Overweight people just eat too much
It really does not matter to the human body
how much (or little) fat is stored
Some truth to these statements, but still open
to debate and research
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Setpoint theory
A weight-regulating mechanism, located in the
hypothalamus of the brain, regulates how much the
body should weigh
Setpoint sets the amount of body fat it considers
necessary and works tirelessly to maintain it
Setpoint functions like a thermostat: it detects
fluctuations in weight and makes adjustments in energy
metabolism and appetite
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Setpoint theory
The setpoint has a profound effect on amount
of food you eat
As you lose weight, it signals hunger
As you gain weight, it reduces appetite
As you overeat, triggers body to “waste”
As you don’t eat enough, triggers body to “conserve”
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Setpoint theory
Two most common obstacles to weight
loss
Genetics
Lifestyle
Setpoint illustrates how genetics and
lifestyle overlap
The setpoint range is determined by genetics
Where the individual ends up in the range is a
result of lifestyle
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Research and setpoint
The body resists maintenance of altered weight
Obese and lifetime non-obese individuals were used
Following a 10% weight loss, body attempted to regain the lost
weight, burning up to 15% fewer calories
Following a 10% weight gain, the body attempted to lose
weight, burning 10–15% more calories than expected
Results imply that after a 10% weight loss, a person
would have to eat less or exercise more to account for
the estimated deficit of 200 to 300 daily calories
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Factors that may
influence the setpoint
Setpoint increases with
Constant dieting
Aerobic exercise
Excessive fat intake
Smoking (more detrimental
than the extra weight)
High sugar intake
Metabolic and body
composition changes
associated with aging
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Setpoint decreases with
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Weight gain and body
composition changes
Starting at age 25, the typical American gains 1 pound of
weight per year
By age 65, the average adult will have gained 40 pounds
of weight
Because of the typical reduction in activity as we age,
each year people also lose half a pound of lean tissue
Therefore, over this span of 40 years, there is an actual
fat gain of 60 pounds accompanied by a 20-pound loss of
lean body mass
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Effects of types of diet and
exercise on weight loss
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 5.4
Figure 5.5
Body composition
changes as a result of
frequent dieting
without exercise
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 5.6
The role of diet
and exercise on
weight loss
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 5.7
Effects of daily
energy
expenditure on
percent of
weight regained
following a
weight reduction
program
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Exercise: The key to lifetime
weight management
The most effective way to tilt energy balancing
equation in your favor is through physical activity
Research shows that a combination of diet and
exercise is the most effective way to lose weight
Maintenance of exercise program appears to be the
best predictor of long-term weight loss maintenance
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
“
Physical inactivity is certainly a major, if not the
primary, cause of obesity in the United States
today. A certain minimal level of activity might be
necessary for us to accurately balance our caloric
intake to our caloric expenditure. With too little
activity, we appear to lose the fine control we
normally have to maintain this incredible balance.
This fine balance amounts to less than 10 calories
per day, or the equivalent of one potato chip.”
Dr. Jack Wilmore
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Weight loss recommendations
Have a desire to do so
Make lifetime changes in eating habits
Increase physical activity
Make a sensible decrease in caloric intake
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Increase physical activity
Accumulate 60 minutes of activity every day of your life
To increase daily physical activity
Walk, don’t drive; avoid escalators, remote controls
Commit to a lifetime aerobic exercise program
45–60 minutes/session, 5–6 times/week during weight loss period
30 minutes/session, 3–5 times/week for weight maintenance
Strength train 2–3 times per week
Select 10–12 exercises and do 3 sets of 10–12 reps
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Role of aerobic exercise
in weight management
A 45-minute exercise session = 300 calories
5 sessions per week: 300 x 5 = 1,500 calories
52 weeks per year: 1500 x 52 = 78,000 calories
1 lb of fat = 3,500 calories
78,000 calories ÷ 3,500 = 22 pounds of fat
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Role of strength training in
weight management
Each additional pound of muscle tissue
increases BMR by 35 calories per day
An increase of 3 pounds would represent:
3 lbs x 35 calories x 365 days = 38,325 calories
1 lb of fat = 3,500 calories
38,325 calories ÷ 3,500 = 11 pounds of fat
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Change in eating habits
Decrease fat intake: for good
Use primarily mono- and polyunsaturated fats
Eat adequate grains, fruits, and vegetables
Limit meat consumption to 3 oz. per day
Count calories when on a diet
Treat yourself once in a while
Juniorsize, NEVER supersize
Plan prior to socializing around food
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Behavior modification: Walk across
campus & drink one less can of
pop/day
Walking a mile a day Monday through Friday =
100 calories x 5 days = 500 calories/week
1 can of pop =
160 calories x 7 days = 1,120 calories/week
500 + 1,120 = 1,620 calories/week
1,620 calories x 52 weeks = 84,240 calories/year
84,240 calories ÷ 3,500 = 24 pounds of fat
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Monitoring caloric intake
People who are successful in losing
weight carefully monitor caloric intake
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The Simple
Truth
Estimated energy requirement
(EER) per pound of body
weight based on lifestyle
patterns and gender
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Table 5.3
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
Target caloric intake for
weight loss
Determine the daily estimated energy
requirement (EER)
Determine the total daily energy requirement
(TDER) by adding the average daily caloric
expenditure through physical activity to the
EER
Subtract your body weight x 5 from the TDER
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Food logs
To help monitor and adhere to a diet plan, use
daily food logs
Guidelines are provided for 1,200-, 1,500-,
1,800-, and 2,000-calorie diet plans
The objective is to meet (not exceed) the
number of servings allowed for each diet plan
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
What constitutes a serving?
Bread, Cereal, Rice, and Pasta
1/2 of a bun, bagel, or English muffin
1 oz (1/2–1 cup dry cereal)
1 small muffin
1 slice of bread
1/2 cup cooked cereal, rice, or pasta
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
What constitutes a serving?
Vegetables
1/2 cup cooked or chopped raw vegetables
1 cup leafy vegetables
1/2 cup vegetable juice
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
What constitutes a serving?
Fruit
1 medium piece of fruit
1/2 cup of canned fruit
3/4 cup fruit juice
1/4 cup dried fruit
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
What constitutes a serving?
Milk, Yogurt, and Cheese
1 1/2–2 oz cheese
1 cup milk or yogurt (skim or 1%)
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
What constitutes a serving?
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
2 1/2–3 oz of cooked lean meat
1/2 cup cooked beans
1 egg
2 Tbsp peanut butter
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Calcium and weight
Recent studies indicate that eating calcium-rich foods
(especially from dairy products) helps control or reduce weight
Women with a high calcium intake from dairy sources gain
less weight and body fat than those with a lower intake
Women with low calcium intake more than double the risk
of becoming overweight
In the absence of caloric restriction, obese people with
high dietary calcium intake (the equivalent of 3 to 4 cups of
milk per day) lose body fat and weight
Body weight and fat loss is accelerated during calorierestricted diets in people with high calcium intake
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Calcium and weight
Calcium from dairy sources is more effective in attenuating weight
and fat gain and accelerating fat loss than calcium obtained from
other sources
Nutrients found in dairy products may enhance the weight-regulating
action of calcium
Researchers hypothesize that calcium either helps the body break
down fat or causes fat cells to produce less fat
Although additional research is necessary, if you are attempting to
maintain or lose weight, do not eliminate dairy foods from your diet;
using nonfat or low fat products may help you lose weight faster
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
An example: Patty’s body composition
changes through diet and exercise
Initial
BW (lbs)
% Fat
LBM (lbs)
FW (lbs)
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4-months 16-months 28-months
240
190
200
200
41
22.5
21.2
19.5
141.6
147.3
157.6
161
98.4
42.7
42.4
39
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Critical thinking
What behavioral strategies
have you used to properly
manage your body weight?
How do you feel those
strategies would work for
others?
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Behavior modification techniques
Make a commitment to
change
Eliminate unnecessary food items
from the diet
Set realistic goals
Include calcium-rich foods in the
diet
Exercise regularly
Exercise control over your
appetite
Consume less fat in the diet
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© Wadsworth Publishing.
Use craving-reducing foods in the
diet
Avoid automatic eating
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Behavior modification techniques
Stay busy
Plan meals ahead of time
and shop sensibly
Pay attention to the
number of calories in
food
Cook wisely
Do not serve more food
than you should eat
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Use portion control in the
diet and when dining out
Do not eat out more than
once per week; when
you do, eat low-fat meals
Eat slowly and at the
table only
Overweight
Versus
Obesity
Tolerable
Weight
The
Weight Loss
Dilemma
Eating
Disorders
Physiology
of Weight
Loss
Diet
and
Metabolism
Exercise: The
Key to Weight
Management
Losing Weight
the Sound and
Sensible Way
The Simple
Truth
Behavior modification techniques
Avoid social binges
Avoid temptation by
relocating or removing
unhealthy foods
Have a strong support
group
Monitor changes and
reward accomplishments
Avoid evening food raids
Prepare for
lapses/relapses
Practice stress
management
Think positive
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
End of Chapter
Hoeger & Hoeger. All slides
© Wadsworth Publishing.