Power Point Lecture Outlines prepared by Dr Lana
Power. Point® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY 10 Managing Your Weight Copyright © 2011 Pearson Education, Inc.
Managing Your Weight § 66 percent of Americans Are Overweight or Obese § Associated Health Risks • Diabetes • Cardiovascular disease • Some cancers • Strokes • Gallstones • Sleep apnea • Osteoarthritis § The estimated annual cost of obesity in the United States is $152 billion in medical expenses and lost productivity. Copyright © 2011 Pearson Education, Inc.
Obesity Trends among U. S. Adults, 1988, 1998, and 2008 Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § A Healthy Weight Depends On: • Body structure • Height • Weight distribution • Fat to lean tissue ratio • Muscle weighs more than fat, so muscular individuals might be overweight based on traditional height/weight charts. Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § Overweight and Obesity • Overweight—having a body weight more than 10 percent above the healthy recommended levels; in an adult, having a BMI of 25 to 29 • Obesity—a body weight more than 20 percent above healthy recommended levels; in an adult, having a BMI of 30 or more • Morbid Obesity—having a body weight 100 percent or more above healthy recommended levels; in an adult, having a BMI of 40 or more Copyright © 2011 Pearson Education, Inc.
Potential Negative Health Effects of Overweight and Obesity Copyright © 2011 Pearson Education, Inc.
Men and Women Have Different Expected Amounts of Fat Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § Underweight • Body fat is composed of: • Essential fat—amount necessary for maintenance of life and reproductive functions, including: • Insulation, cushion, nerve conduction, vitamin absorption, energy, and body temperature regulation • Dropping body fat too low can compromise performance and normal bodily function, including amenorrhea for females • Storage fat—the nonessential fat that many of us try to shed Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § Amenorrhea • A disruption of the normal menstrual cycle • Skin problems • Hair loss • Visual disturbances • A tendency to fracture bones easily • Digestive system disturbances • Heart irregularities • Gastrointestinal problems • Difficulties in maintaining body temperature Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § Body Mass Index (BMI) • Index of the relationship between height and weight • BMI = weight (kg)/height squared (m 2) • BMI of 18. 5 to 25 kg/m 2 indicates healthy weight § Youth and BMI • Labeled differently, as “at risk of overweight” and “overweight” Copyright © 2011 Pearson Education, Inc.
Body Mass Index (BMI) Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § Weight Circumference and Ratio Measurements • Waist-to-hip ratio • Weight in abdominal region associated with more risk • Waist circumference greater than 40 in. for men and greater than 35 in. for women represents an increased risk of disease Copyright © 2011 Pearson Education, Inc.
Assessing Body Weight and Body Composition § Measures of Body Fat • Underwater (hydrostatic) weighing • Skinfolds • Bioelectrical impedance analysis (BIA) • Dual-energy X-ray absorptiometry (DXA) • Bod Pod Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Genetic and Physiological Factors • Body type and genes • Metabolic rates • Basal metabolic rate (BMR)—the rate of energy expenditure by a body at complete rest in a neutral environment • A BMR for the average healthy adult is usually between 1, 200 and 1, 800 calories per day. Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Resting metabolic rate (RMR) includes the BMR plus any additional energy expended through daily sedentary activities. § Exercise metabolic rate (EMR) is the energy expenditure that occurs during exercise. Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Thermic Effect of Food • An estimate of how much energy is necessary to burn food calories § Adaptive Thermogenesis • The theory that thin people send more effective messages to the hypothalamus and therefore can consume large amounts of food without gaining weight § Yo-Yo Diets • Refer to dieters who resume eating after their weight loss so their BMR is set lower, making it almost certain that they will regain the pounds they just lost Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Endocrine Influence: The Hungry Hormones • Less than 2 percent of the obese population has a thyroid problem and most experts agree weight problems can be traced to a metabolic or hormone imbalance. • Hunger—an inborn physiological response to nutritional needs • Appetite—a learned response to food that is tied to an emotional or psychological craving • Satiety—to feel satisfied, or full, when one has satisfied their nutritional needs and the stomach signals “no more” Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity • Hormones • Gherlin—“the hunger hormone” • Obestatin—a genetic relative of gherlin • Leptin—tells your brain when you’re full • GLP-1—slows down the passage of food through the intestines to allow the absorption of nutrients Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Environmental Factors • Bombarded with advertising • Changes in working families • Bottle feeding in infants • Increase in sedentary lifestyle • Misleading food labels • Increased opportunities for eating Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Early Sabotage: A Youthful Start on Obesity • Vulnerable to food ads • Larger portions, junk food • Social factors • Decline of home cooking • Increased production of calorie laden fast foods • Internet • Video games • Over 17 percent of youth in United States are now overweight or obese. • Heavy adolescents generally become heavy adults. Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Psychosocial and Economic Factors • Food as reward • Socioeconomic factors can provide obstacles or aids to weight control. • Studies show that the more educated you are, the lower your BMI is in the United States. • In poor countries where malnutrition is prevalent, those with higher education tend to have a higher BMI. Copyright © 2011 Pearson Education, Inc.
Factors Contributing to Overweight and Obesity § Lifestyle Factors • Lack of physical activity • Any form of activity that burns additional calories helps maintain weight • Data from the National Health Interview Survey show that 4 out of 10 adults in the United States never engage in any exercise, sports, or physically active hobbies in their leisure time. Copyright © 2011 Pearson Education, Inc.
The Concept of Energy Balance Copyright © 2011 Pearson Education, Inc.
Managing Your Weight § Keeping Weight Control in Perspective • Each person is different. • Weight loss is not simple. • Depression, stress, culture, and available foods can affect a person’s ability to lose weight. • Set realistic goals. • Work out a maintainable lifestyle change. Copyright © 2011 Pearson Education, Inc.
Managing Your Weight § Understanding Calories • Unit of measure of energy obtained from food • 1 pound of fat = 3, 500 calories § Including Exercise • Basal metabolic rate (BMR) • Resting metabolic rate (RMR) • Exercising metabolic rate (EMR) § The number of calories spent depends on: • The amount of muscle mass moved • The amount of weight moved • The amount of time the activity takes Copyright © 2011 Pearson Education, Inc.
Managing Your Weight § Improving Your Eating Habits • Evaluate what triggers your eating. • Seek assistance from the My. Pyramid plan. • Set goals. • Keep a detailed daily log of eating triggers. • Reward yourself when you lose pounds. • Avoid weight loss programs that promise quick, “miracle” results. Copyright © 2011 Pearson Education, Inc.
Avoid Trigger-Happy Eating Copyright © 2011 Pearson Education, Inc.
Tips for Sensible Snacking Copyright © 2011 Pearson Education, Inc.
Managing Your Weight § Considering Drastic Weight-Loss Measures • Very-Low-Calorie Diets • Must be medically supervised • Formulas with daily values of 400 to 700 calories • Can cause significant health risks • Ketoacidosis is one potentially dangerous complication • Drug Treatment • FDA approval is not required for over-the-counter “diet aids” or supplements • Dangerous side effects and potential for abuse • Obesity Surgery • A last resort and particularly for people who are severely overweight and have weight-related diseases Copyright © 2011 Pearson Education, Inc.
Managing Your Weight § Trying to Gain Weight • Determine why you cannot gain weight. • Tips for gaining weight • Get moderate exercise. • Eat more calories. • Eat at regularly scheduled times. • Supplement your diet. • Avoid diuretics and laxatives. • Relax! Copyright © 2011 Pearson Education, Inc.
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