Transcript Chapter 1

Nutrition for Foodservice and
Culinary Professionals
Chapter 12
Weight Management
© 2013 John Wiley & Sons, Inc. All rights reserved.
Learning Objectives
Explain how you gain or lose weight, and discuss
at least two factors that play a role in the
development of obesity.
 Define overweight and obesity, and determine
how much you should weigh.
 Recognize risks of being obese.
 Describe how to use the following components of
a weight loss program to lose weight: eating plan,
exercise, behavior and attitude modification, and
support.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Introduction to Weight Management
Overweight and obesity are among the most
pressing challenges in the United States.
 In 2010, 18 percent of children ages 6 to 19
were obese. In the 1970s, only 4 to 6 percent
were obese.
 More than double the number of adults were
obese in 2010 when compared to the 1970s.

© 2013 John Wiley & Sons, Inc. All rights reserved.
What Is Kcalorie Balance?
Kcalorie balance refers to the relationship
between the kcalories you take in from food and
beverages and the kcalories you use through
physical activity and your basal metabolism.
 If kcalories consumed = kcalories used, then you
maintain the same body weight.
 If you eat fewer kcalories than you use, then you
lose weight.
 If you eat more kcalories than you use, then you
gain weight.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Factors that play a role in obesity:





Behavioral—choices
you make in eating
and exercise
Cultural
Socioeconomic
Genetics
Other
diseases/conditions

◦
◦
◦
◦
Environmental
Increase in portion
sizes
Limited access to
healthy affordable
foods
Lack of safe places
to be active
Greater availability
of high kcalorie
foods
© 2013 John Wiley & Sons, Inc. All rights reserved.
How Much Should I Weigh?

Body Mass Index
◦ A measure of weight relative to height.
◦ A reasonably reliable indicator of total body
fat—which is related to the risk of disease and
death.
Obese: BMI of 30 or greater
Overweight: BMI of 25 to 29.9
© 2013 John Wiley & Sons, Inc. All rights reserved.
How Much Should I Weigh?
(cont’d)
Because BMI doesn’t tell you how much of your
excess weight is fat, a physician will also
measure your waist circumference.
 Excessive abdominal fat is more healththreatening than fat in the hips or thighs.
 Women—desirable to keep waist below 35
inches
 Men—desirable to keep waist below 40 inches

© 2013 John Wiley & Sons, Inc. All rights reserved.
Body Fat %
For men—desirable percentage of body fat is
under 25 (22% if under 40 years of age)
 For women—desirable percentage of body fat is
under 35% (32% if under 40 years of age)

© 2013 John Wiley & Sons, Inc. All rights reserved.
How Obesity Affects Your Health

An obese individual is at increased risk for:
◦ Type 2 diabetes
◦ High blood cholesterol levels
◦ High blood pressure
◦ Heart disease
◦ Stroke
◦ Certain types of cancer
◦ Liver and gallbladder disease
◦ Sleep apnea
© 2013 John Wiley & Sons, Inc. All rights reserved.
How to Lose Weight
You need to eat and drink fewer kcalories and/or
burn more kcalories in physical activity.
 Set a realistics weight loss goal—from ½ to 1
pound/week.
 To lose 1 pound/week, you will need to cut back
about 500 kcalories/day.
 Even modest weight loss can produce health
benefits—lower cholesterol, blood pressure, etc.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Components of a weight loss
program:
A.
B.
C.
D.
E.
Eating plan
Exercise
Behavioral and attitude modification
Social support
Support to maintain weight loss
© 2013 John Wiley & Sons, Inc. All rights reserved.
A. Eating Plan
People who lose weight gradually and steadily
(about 1 to 2 pounds/week) are more successful
at keeping it off.
 Weight loss isn’t just about a “diet”—it’s about
an ongoing lifestyle that includes long-term
changes in daily eating and exercise habits.

© 2013 John Wiley & Sons, Inc. All rights reserved.
A. Eating Plan (cont’d)
Your food choices should:
◦ Emphasize fruits, vegetables, whole grains,
and fat-free or low-fat milk and milk products
◦ Include lean meats, poultry, fish, beans, eggs,
and nuts
◦ Be low in saturated fats, trans fats, cholesterol,
sodium, and added sugars
 One diet is no better than the next when it comes
to weight loss, as long as you are eating fewer
kcalories and taking in adequate nutrients
through the foods listed above.

© 2013 John Wiley & Sons, Inc. All rights reserved.
A. Eating Plan (cont’d)
A dieter who severely restricts kcalories will
lose more muscle tissue than is desirable.
 Since muscle uses more kcalories than fat, you
wind up with a lower basal metabolic rate—and
this makes it easier to regain weight.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Weigh yourself frequently—at least weekly.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Eating Tips
No foods should be forbidden because that only
makes them more attractive.
 To cut kcalories without feeling hungry, you
need to replace some higher kcalorie foods with
foods that are lower in kcalories and fat and will
fill you up—choose foods with lots of water and
fiber such as fruits, vegetables, broth-based
soups, whole grains, and legumes.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Eating Tips (cont’d)





Also eat smaller portions.
Pay more attention to how hungry you are rather
than how much food is on the plate.
Don’t skip breakfast!
Low-fat and fat-free foods are not necessarily
low in kcalories.
Avoid fried foods.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Eating Tips (cont’d)
Choose your carbohydrates carefully—pick
fruits, vegetables, whole grains, and dairy. Fiber
in these foods will help you feel full. Limit
foods with added sugars and primarily white
flour.
 No foods can burn fat.
 Drink plenty of fluids.
 Watch out for empty kcalories in alcoholic
beverages and mixers, as well as fancy coffee
drinks.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Very-low-kcalorie diet
A very-low-kcalorie diet is a doctor supervised
diet that usually uses commercially prepared
formulas to promote rapid weight loss in obese
patients.
 The formulas—usually liquid shakes or bars—
replace all food intake for several weeks or
months. They are fortified with nutrients.

© 2013 John Wiley & Sons, Inc. All rights reserved.
B. Exercise
When losing weight, more physical activity
increases the number of kcalories you body uses
for energy—you burn more kcalories during the
activity and also for a few hours after vigorous
prolonged activity.
 Dieters who exercise tend to lose more fat and
retain more muscle. They are also more likely to
follow their diet plans and keep the weight off.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Benefits of Exercise







Reduces high blood pressure
Reduces risk for type 2 diabetes, heart attack,
stroke, and several forms of cancer
Reduces arthritis pain
Reduces risk for osteoporosis and falls
Reduces symptoms of depression and anxiety
Improves psychological well-being
Increases stamina and resistance to fatigue
© 2013 John Wiley & Sons, Inc. All rights reserved.
How much exercise do you need to
do?
To maintain your weight—2½ hours of
moderate intensity or 75 minutes of vigorous
intensity each week
 To lose weight—250 to 300 minutes/week of
moderate-intensity

© 2013 John Wiley & Sons, Inc. All rights reserved.
Factors that Play a Role in Obesity
Moderate Intensity
 Hiking
 Yard work
 Dancing
 Golf (walking and
carrying clubs)
 Biking less than 10 mph
 Walking 3.5 mph
 Weight training
 Stretching
Vigorous Intensity
 Running
 Biking over 10 mph
 Swimming
 Aerobics
 Walking 4 mph
 Heavy yard work
 Weight lifting
 Basketball (vigorous)
© 2013 John Wiley & Sons, Inc. All rights reserved.
C. Behavior and Attitude
Modification

Behavior modification—changing some of your
behaviors so that you lose weight
◦ Set goals that are specific, realistic, and forgiving,
such as walking 30 minutes a day, 5 times a week.
◦ Self-monitoring
 Keep a food diary to increase awareness of what
you are really eating and why.
 Hunger is a physical need for food, whereas
appetite is a psychological need. Eat in response
to hunger.
 Through self-monitoring, cues, or stimuli to
overeating can be identified.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Tips: Stimulus or Cue Control







Plan meals.
Make a shopping list.
Do food shopping after eating.
Store food out of sight.
Keep low-kcal snacks on hand.
Do not serve food at the table.
Leave the table right after eating.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Modifying Eating Behaviors





Only let yourself eat in 1 or 2 places, such as at
the kitchen or dining room table—don’t eat in
bed, in front of TV, etc.
Plan regular meals and snack.
Eat slowly.
Take smaller bites—savor each bite.
Use a smaller plate—don’t clean your plate.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Reward Yourself
Reward yourself for positive steps—but don’t
use food!
 Pick something that is desirable and timely.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Eating Due to Stress
To relieve stress, you can exercise or use
relaxation techniques.
 You can switch to a new activity when you need
to get your mind off food.
 If you want to grab a cookie, for instance, give
yourself five minutes before you do it. In that
time you will likely go on to something else and
forget about the food.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Attitude Modification
Unrealistic statements:
◦ I will always control my desire for chocolate.
◦ I will exercise every day.
 Goals stated like this decrease the likelihood that
you will accomplish them.
 Avoid terms such as “always,” “never,” and
“every.”
 If you do overeat, stay calm, realize no one is
perfect and tomorrow is another day.

© 2013 John Wiley & Sons, Inc. All rights reserved.
D. Support
Family and friends
 Internet and technology: exercise and weight
reduction applications
 MyFitnessPal
 LoseIt

© 2013 John Wiley & Sons, Inc. All rights reserved.
E. Maintenance Support
Continue to follow a
healthy eating pattern
lower in kcal when
compared to diet prior to
weight loss.
 Keep eating patterns
consistent regardless of
changes in your routine
(weekends).
 Eat breakfast every day.






Keep monitoring your
kcal and activity.
Exercise 30 to 60
minutes/day.
Watch less than 10 hours
of TV/week.
Monitor your weight at
least weekly.
Continue to get support
form family, friends and
others.
© 2013 John Wiley & Sons, Inc. All rights reserved.
Hot Topic: Weight Loss Myths
Fad diets are not the best way to lose weight and
keep it off.
 Starches are not necessarily fattening—many
foods high in starch, such as whole grain bread,
are low in fat and kcalories.
 Reduced kcalorie diets result in weight loss
regardless of whether they are low in
carbohydrate, fat, or protein.
 A weight loss product that claims to be “natural”
or “herbal” is not necessarily safe.

© 2013 John Wiley & Sons, Inc. All rights reserved.
Hot Topic: Weight Loss Myths
(cont’d)
No food can burn fat.
 A low-fat or fat-free food may be lower in
kcalories than the same size portion of the full-fat
product, but many contain just as many kcalories.
 Fast foods can be part of a healthy weight-loss
program.
 Skipping breakfast does not help you lose weight.
 In small amounts, nuts can be part of a healthy
weight-loss program.

© 2013 John Wiley & Sons, Inc. All rights reserved.