Transcript Managing a Healthy Weight

Managing a Healthy Weight
Chapter 6
Objectives
• Describe the extent & causes of overweight in American society
• Describe the significance of body mass index to health
• Explain why calorie-restriction weight loss regimens fail
• List the features of sensible weight management
• Discuss the advantages & disadvantages of medical treatments for
overweight
• Describe common weight loss fads & fallacies
• Define anorexia nervosa, bulimia, & binge eating disorder
Overweight in America
• Approximately 68% of the US population are overweight
• 18% of children between 6 and 19 are overweight
Factors that influence weight status
Behavioral
Enviornmental
• Relationships with others
• Stress management
• Availablility of healthful food
choices
• Stressful environments
Overweight Predispose to illnesses, injuries
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Heart disease, high BP
Type 2 diabetes (leading to blindness , kidney failure, ulcers, amputations)
Have more job related injuries (due to size)
Metabolic syndrome (insulin resistance, high blood sugar, triglycerides,
abdominal body fat)
Men: colon, rectum, prostate cancer
Women: breast, uterus, ovaries, gallbladder cancer
Sleep apnea
Gout
Liver cirrhosis
Why so many are overweight?
Increases in
Decreases in
• calorie dense foods eaten : energy expenditure
• Marketing of inexpensive, palatable foods (quick,
fast food)
• portion sizes
• suburban livings (more cars, less walking)
• pace of life ( requiring more fast food &
prepackaged meals for ease)
• general stress (resulting in comfort food dining &
slower metabolism)
• Obesogen exposure (i.e.BPA, DEHP,triphenyltin –
chemicals used to mfr. Plastics, pesticides, wood
preservatives, slime inhibitors in water systems)
• physically demanding labor jobs
• leisure time physical activity
• P.E. & after school activities for
many students
• Time to meal plan, shop, & prep
wholesome foods
Health related body size indexes
• BMI scales
• Healthier to be between 19-25 BMI
• Waist : Hip ratios
• Healthier to be pear shaped than apple shaped
• Waist circumference
• Greater health risk
• >40 inches in men
• >35 inches in women
Terms to know
• BMI – body mass index
• Essential fat
• Obesity
• Storage fat
• A measure of body fatness,
calculated by dividing weight in
kg by height squared (in meters)
• Necessary fat for normal
physiological functioning
• Storage fat exceeding 30% of
body weight
• Depot fat; energy stored as fat in
varied parts of body
Terms to know
• Energy balance
• triglyceride
• When energy consumed as food
= the energy expended in living
• A storage from of fat
Popular weight loss programs
• Low cal – reduce portion size to limit calories
• Weight Watchers, Jenney Craig, LA Weight Loss, Medifast, Ediets
• Low carb – reduce white foods and sometimes veggies/fruits
• Atkins, South Beach
• Low fat – high complex carbs, little fat
• Ornish
Diets don’t work
• Calorie restrictions only work in short term, but body eventually
resists weight loss
• Many regain the lost weight once stopping the “diet”
• Dieters get bored with limited foods
• Prepackaged diet foods are expensive $$$$$
Key to Weight Loss =
Calorie restriction + increased physical output
What works?
Sensible weight management
• Daily moderate physical activity
• 5 small high complex carb, low fat meals/snacks
• Monitoring weight & exercise
• Avoiding fast food
Sensible & Successful weight-loser principles
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Live healthfully
Forget slim, go for healthy
Set realistic goals (lose 5-10% of weight to reduce CV risk factors)
Eat when hungry; don’t overeat
Eat healthy foods
Exercise min. 20 minutes 3-4 times/week
Limit mindless snacking
Consume little or no alcohol
Be aware of eating triggers
Don’t feed your feelings
Journal & monitor intake, output
To lose 1 pound of stored fat…..
You must burn 3500 calories
1 pound of fat = burning 3500 calories
• To lose 1 pound/month
• Plan diet & physical activity to produce a net deficit of 120 calories/day
• To lose 1 pound/week
• Plan diet & physical activity for a net daily deficit of 500 calories
Medical Management of Overweight
• Counseling
• Hypnotherapy
• Medication
• Appetite suppressants, fat absorption blockers
• Surgery
• Bariatric surgery (BMI’s over 40)
• 1% risk of death
• Constricting the stomach, cutting out part of the GI tract
• Liposuction
• Most common cosmetic surgery
• Sucks fat from beneath skin; may replace it elsewhere to reshape the body
Terms to know
• A person’s mental image of his/her body
• Body image
• A preoccupation with an imagined defect
• Body dysmorphic disorder in one or more of one’s body parts
• Female athlete triad
• Cessation of menstruation, disordered
eating & weak bones from osteoporosis
that affects women athletes
Terms to know
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Eating disorders
Anorexia nervosa
Bulimia
Binge eating disorder
• Complex psychophysiological
conditions that manifest as
compulsive, unusual eating
behavior
• Fear of obesity, prolonged refusal
to eat, sometimes resulting in
death
• Binge eating & purging
• Uncontrolled consumption of large
quantities of food in short time
period, despite lacking feeling of
hunger
“Thin”
http://www.youtube.com/watch?v=U-N2Cv52gB8
Lose weight in your sleep!
Lose excess pounds in just 1 week with…..!!
Just 1 pill at every meal & the pounds melt off!!!
The US Federal Trade Commission estimates that weight loss scams are
the most prevalent types of fraud, affecting nearly 5 million
Americans/year.
Weight control fads & fallacies
• Body wraps
• Hot linens, saran wrap, rubber waist belts applied with herbal compounds to
supposedly open pores to let fat and toxins escape the body
• Chemicals & supplements
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Suppressants/energy boosters
Fat burners/fat blockers
Bulk producing agents
Vitamins, minerals and amino acids
Get Informed: don’t buy worthless weight
loss products
• Dietary supplements are unregulated
• Don’t do a general web search
• Likely will find more sites that sell rather than inform
• Check out
• National Center for Complementary & Alternative Medicine
https://nccih.nih.gov/
• US Food & Drug Admin
• http://www.fda.gov/
Reasons for The Freshmen 15
• Away from home with more independent food choices
• Not always the healthiest choices
• Fragmented schedules that promote meal skipping & high calorie
snacking
• Little time invested in physical activity
• Exposure to food consumption factors
• Vending machines, food trucks, dining facility food, academic and social stress
Review 1
• Approximately 2/3 of the US is overweight and at risk for a variety of
illnesses, including heart disease, type 2 diabetes, hypertension, and
gallbladder disease
• Obesity is defined as a body weight (20% for men, 30% for women) over
the recommended weight for height or a body mass index greater than 30.
• Health problems are less likely when the waist to hip ratio is less than .8 for
women or .95 for me
• Body fatness is maintained by neural and hormonal signals acting on the
brain, which controls feelings of hunger and satiety. Many physiological,
psychological, social, and environmental factors affect the brain and thus
body weight.
Review 2
• People eat for reasons other than hunger, such as social interaction, recreation,
and relief from stress.
• Successful weight control involves changing eating and exercise habits
• Healthy body weight corresponds to having a body mass index between 19 and
25
• There are a variety of ways to achieve a healthy body weight. Starvation dieting
is not one of them
• Counseling, surgery and medications can help some overweight people lose body
fat and maintain a healthy body weight
• There are 3 major ineffective width control schemes: body wraps, diet pills, and
diet programs
• Three common eating disorders are anorexia nervosa, bulimia, and binge eating
disorder.