Overweight and Obesity Weight Management Underweight BIOL 103
Overweight and Obesity Weight Management Underweight BIOL 103, Chapter 8 -2
Today’s Topics • Weight Management • Underweight
Weight Management • Weight management is the adoption of healthful and sustainable eating and exercise behaviors indicated for reduced disease risk and improved feelings of energy and wellbeing.
Weight Management • The perception of weight – 1960 s: thin was “in” – Multiple factors contribute to obesity: genetic, psychological, metabolic, hormonal, environmental, behavioral, sociocultural • Health professionals emphasize _________________________
Weight Management • What goals should I set? – Set realistic and attainable goals • Example: lose about _______ of initial body weight • Example: lose about _____ through diet and exercise theoretically prevent weight gain in ______ of the U. S. adult population – See Dietary Guidelines for Americans, 2010 (pg. 319) – Aim for metabolic fitness than a specific weight • Metabolic fitness: the absence of all metabolic and biochemical risk factors associated with obesity
The Perception of Weight • Adopting a healthy weight-management lifestyle – Weight problems are mostly _________________ – Permanent weight management must start with _____________
Diet and Eating Habits • Total calories – Limiting portion sizes or reducing total calories intake • Crash diets don’t work – Highly restrictive diet = _________ – Starving a meal can actually make you __________
Diet and Eating Habits • Balancing energy sources: fat, carbs, and protein – Fat: 20 -25% of total calories • Eat healthy sources of fat (PUFA) and fiber to delay satiation – Carbs: 45 -65% of total calories • Low sugar foods (ex: fresh fruits) – Protein: 10 -35% of total calories • Eating habits • Regular Physical Activity
Thinking and Emotions • “Ideal self” – ______ (praise) vs. ______ (guilt/self-deprecating) self-talk • Stress Management – ABC model of behavior: __________________________ • Used to identify cues that trigger overeating, change over-eating behaviors, reinforce positive behaviors
Thinking and Emotions • Balancing Acceptance and Change – Initial weight loss: ____________ – Weight loss then can slow down to ____________________ • Initial loss = fluid loss • Later loss = ___________
Weight Management Approaches 1. Self-help books – Watch out for signs of a fat diet – Warnings: “quick and easy, ” “scientific breakthrough, ” promise of a cure for some disease, lack of exercise, stray too far from My. Plate. 2. Meal replacements – “Slim-fast” diet 3. Self-help groups – Help cope with weight
Weight Management Approaches 4. Commercial programs – 1970 s: Very-low calorie diet (needs medical supervision) 5. Professional counselors – Physicians, psychotherapists, nutritionists, registered dieticians 6. FDA-approved weight-loss medications – Appetite suppressants – Lipase inhibitor (ex: Xenical/orlistat) – Effect is modest; still encourage exercise + low fat food.
Weight Management Approaches 7. Over-the-counter drugs and dietary supplements – Does not need FDA approval before marketing – Pills of caffeine, fiber (dehydration), benzocaine (numbs tongue to reduce taste sensations) 8. Surgery (BMI >40) – Last-ditch effort – ___________ to reduce stomach size. – ___________ • Makes a stomach pouch (less room), then connects that pouch to a shortened section of small intestine (thus, reducing digestion/absorption of food).
Gastric Bypass + Banding
Weight Management Approaches • Surgery, cont…. – Liposuction: not highly effective because body still has _________, ready to store extra fat (____________) • Risks: blood clots, perforation injuries, skin, nerve damage, etc. – Surgery should be complemented with __________________. Maintaining healthy eating habits is very important!
Underweight • Causes and Assessment – Altered responses – Eating disorders factors – Metabolic and heredity factors – Prolonged physical and emotional stress – Addiction to alcohol and street drugs – Bizarre diet patterns
Underweight • Weight gain strategies: 1. ______________ (of nutrient dense and energy-dense foods) 2. Fluids between meals (to avoid filling stomach with liquids of low nutrient density). 3. High-calorie foods and beverages 4. Timers or other cues • similar to ABC model 5. ___________________
- Slides: 17