Transcript Taking Charge of Your Health: Weight Management

Taking Charge of Your Health:
Weight Management
Frederick Schulze, D.Ed., CHES
Asst. Professor, Health Science
Lock Haven University
of Pennsylvania
About the Author
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Dr. Frederick “Rick” Schulze founded and
facilitates a weight management support
group for students at Lock Haven University.
He also struggles with weight management
issues. Dr. Schulze lost over 100 pounds.
Dr. Schulze teaches Consumer Health,
substance abuse and Introduction to Health
in a community health major.
Learning Objectives
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Recognize health risks associated with
overweight;
Identify lifestyle factors that may
contribute to a successful weight
management program;
Identify consumer health issue related to
weight-loss products;
Describe prevalence of overweight and
obesity in America.
Overweight and Obesity
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Epidemics in the United States
More than ½ of all adults are overweight
Nearly a quarter are obese
Rate of obesity has doubled since 1960
and continues to rise
Estimated if current trends continue, all
Americans will be overweight by 2030.
Childhood Obesity
On the rise with 1 in 3
children now is either
overweight or at risk
for becoming so.
Associated Health Problems
 Inactivity
and overweight
account for than 300,000
premature deaths annually
in United States, 2nd only to
tobacco-related deaths.
Body Weight Satisfaction
Many Americans are unhappy with
their bodies
 More than ½ of Americans are
dissatisfied with their weight status
 Only 10% are completely satisfied
with their weight status.
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Trying to Lose Weight
 30%
of adult males and 55% of
adult females report having
tried to lose weight in the last
year; reports among teen and
college-age females much
higher.
Healthy People 2010
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Sets the goal of decreasing number of
obese people to no more than 15% of
adults and 5% of children and teens
Trends, however, seem to be moving
away from these goals
Americans consume an avg. of 160 more
calories per day than they did 20 years
ago and engage in less physical activity.
Factors Contributing to Overweight
Today
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Greater consumption of fast foods
More meals eaten outside of home
Increased portion sizes
Increased consumption of soft drinks and
convenience foods
More time spent in activities such as
playing video games, surfing the web,
watching TV
Fewer physical education classes for
children and teens
Factors (continued)
Lack of comprehensive health
education in schools
 Lack of nutritious school lunches
 Fewer short trips on foot or bicycles
and more by automobile
 Greater labor-saving devices for
household chores.
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Definitions
Overweight
Total body weight above the
recommended range for good health
as determined by typical large scale
population surveys.
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Definition
Obesity
Serious degree of overweight. Usually
measured using a Body Mass Index
or BMI. BMI is defined as body
weight in kilograms divided by the
square height in meters.
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Health Risks of Excess Body Fat
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Obese people have overall mortality rate
almost twice that of non-obese people
Associated with unhealthy cholesterol levels
and impaired heart function as well as death
from cardiovascular disease
Other health risks: hypertension, some
kinds of cancer, impaired immune function
(cont.)
Health Risks (continued)
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Gallbladder and kidney diseases, skin
problems, sleep disorders, arthritis, bone
and joint disorders
Diabetes
Psychological wellness such as
depression, self-esteem (at failing to lose
weight), stigma
Discrimination from others and ostracism
Adopting a Healthy Lifestyle for Weight
Management
 Most
weight problems and
issues are “lifestyle-related”
meaning they can be
attributed to eating habits,
exercise, coping strategies
and our emotions.
Dieting and Eating Habits
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Follow these GENERAL suggestions in daily
calorie intake:
1600 calories: many sedentary women & some
older adults
2200 calories: most children, teen girls, active
women, sedentary men
2800 calories: teen boys, many active men,
some very active women
Portion Sizes
Most of us underestimate the
amount of food we eat
 Limiting portion sizes is critical for
good health
 Check serving sizes listed on
packages & learn to judge sizes
more accurately.
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Cutting Back On Calories But Feeling
Full
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Eat several servings of fruit per day
beginning with breakfast and for dessert
Add vegetables to as many things as
possible (pizza, pasta, sandwiches)
Snack on fruits rather than snack foods
Limit servings of chocolate, fatty meats,
butter, snacks that are fried
Limiting Fat Calories
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Some fat is needed in the diet to
provide essential nutrients to the
body but avoid overeating fatty foods
Avoid processed foods and meats,
oils, butter, cream, lard
Eat more fruits, vegetables
Watch foods labeled “fat-free” or
“low-fat”; you may consume more
calories overall.
Complex Carbohydrates
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Traditionally, dieters cut bread, pasta
and potatoes to control weight
These are sources for “complex
carbs” (also vegetables and whole
grains and they help you feel full and
maintain a healthy body weight
Avoid high-fat toppings on carbs and
try plain or low-fat yogurt.
Protein
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The average American consumes more
than adequate amounts of protein
Very few people need extra dietary
supplements except specific athletes or
weightliftters or other conditions
Foods high in protein are often high in fat
Limit to 10-15% of total daily calorie
intake.
Your Eating Habits
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Small, frequent meals at regularly
scheduled times
Regularly scheduled snacks of fruit or
vegetables
Do not skip meals
No foods are off limits however in
order to encourage success
moderation is the key
Physical Activity
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Burns calories and keeps metabolism
geared towards using food for energy
instead of storing it for fat
Begin slow and gradually increase to
30 minutes per day
Can include gardening, aerobics,
walking, swimming, housework,
bowling, etc.
Your Emotions
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How we think about ourselves plays
an important role in weight
management
Negative self-talk such as “I’m terrible
if I’m not thin!” will limit success
Positive internal dialogue is important
Support groups such as Overeaters
Anonymous offer on-going emotional
assistance
How We Cope
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People cope with stress in many ways
Some use alcohol, drugs, tobacco or
sex
Others use food for comfort, to
alleviate boredom, loneliness,
despair, depression, anxiety or
fatigue
Overall healthy lifestyle will alleviate
need for food (continued)
How We Cope (continued)
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Stress management such as
visualization, progressive muscle
relaxation
Massage therapy
Friendship network
Exercise
Hobbies, volunteer work
Learning to manage conflict
Strategies for Losing Weight
 Studies
show people can do it on
their own
 Studies show those who succeed
usually included exercise in their
plan and focused more energy on
projects, careers and personal
interests.
Food Diaries
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Most people do not realize the amount
of food they eat per day and what they
are doing at the exact time they are
eating that food
Suggest taking notebook and taking a
one week diary
Note in diary all intake of foods,
snacks, drinks and activities while
eating
Consumer Watch on Diet and WeightLoss Marketplace
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Consumer warnings against trying any weightloss method promising to induce loss of more
than 2 pounds per week
It is probably a fad diet if it lacks important
nutrients or even whole food groups
National Council Against Health Fraud warns
consumers to be wary of any weight-control
program that encourages the use of special
products rather than learning how to make wise
food choices from the conventional food supply.
Fasting
A few days of fasting are unlikely to be
dangerous, but prolonged fasting leads
to dangerous metabolic imbalances
 Fasting is popular because it can
provide dramatic weight-loss but it is
primarily water rather than fat
 Lost water is regained quickly when
eating is resumed.
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Weight-Control Organizations
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TOPS (Take-Off Pounds Sensibly) started
in 1948 and has over 11,000 chapters,
275,000 members in 20 countries;
members must submit weight goals and a
diet from a health professional in writing
Weight Watchers started in the 1960s and
includes diet, behavior modification and
exercise and is worldwide.
Weight-Control Organizations (cont.)
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Overeaters Anonymous founded in 1960 is
non-profit for individuals who define
themselves as compulsive overeaters. It
has about 8500 groups in 50 countries. It
operates on the premise that overeating is
a progressive illness that cannot be cured
but can be arrested. They follow a 12-step
plan similar to Alcoholics Anonymous.
Other Suggestions for WeightManagement
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Resist temptation to always clean your plate
Do not eat while talking on the phone or
watching TV
Control alcohol intake (high calorie)
Share appetizer and dessert in restaurants
Eat a healthy snack before going to a holiday
party so you will feel full
Summary
 No
miracle “cures” or products
 No “revolutionary” diets
 No pill or potion
 However, you and your lifestyle
are in control of weight
management.
References
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Barrett, S., Jarvis, W. Kroger, M. &
London, W. (2002) Consumer Health:
A Guide to Intelligent Decisions.
McGraw-Hill.
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Insel, P. & Roth, W. (2002) Core
Concepts in Health (9th Ed.).
McGraw-Hill.