PowerPoint 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.

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Obesity Trends among U.S. Adults, 1988, 1998, and 2008

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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.

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Assessing Body Weight and Body Composition

Overweight and Obesity
Overweighthaving a body weight more than 10
percent above the healthy recommended levels; in an
adult, having a BMI of 25 to 29
Obesitya body weight more than 20 percent above
healthy recommended levels; in an adult, having a BMI
of 30 or more
Morbid Obesityhaving a body weight 100 percent or
more above healthy recommended levels; in an adult,
having a BMI of 40 or more

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Potential Negative Health Effects of Overweight and Obesity

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Men and Women Have Different Expected Amounts of Fat

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Assessing Body Weight and Body Composition

Underweight
Body fat is composed of:
Essential fatamount 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 fatthe nonessential fat that many of us
try to shed
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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
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Assessing Body Weight and Body Composition

Body Mass Index (BMI)
Index of the relationship between height and weight
BMI = weight (kg)/height squared (m2)
BMI of 18.5 to 25 kg/m2 indicates healthy weight

Youth and BMI

Labeled differently, as at risk of overweight and
overweight

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Body Mass Index (BMI)

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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

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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

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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.

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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.

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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

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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.
Hungeran inborn physiological response to
nutritional needs
Appetitea learned response to food that is tied to an
emotional or psychological craving
Satietyto feel satisfied, or full, when one has satisfied
their nutritional needs and the stomach signals no
more
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Factors Contributing to Overweight and Obesity

Hormones
Gherlinthe hunger hormone
Obestatina genetic relative of gherlin
Leptintells your brain when youre full
GLP-1slows down the passage of food through the
intestines to allow the absorption of nutrients

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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

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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.
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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.

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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.

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The Concept of Energy Balance

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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 persons ability to lose weight.
Set realistic goals.
Work out a maintainable lifestyle change.

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ABC News Video: Food Diary Diet Writing

| Food Diary Diet Writing

Discussion Questions
1. What is the best way to manage weight?
2. Is it possible to wake up one day and decide to lose
weight and be successful? What are necessary steps to
making this type of decision and following-through?

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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
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Managing Your Weight

Improving Your Eating Habits
Evaluate what triggers your eating.
Seek assistance from the MyPyramid 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.

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Avoid Trigger-Happy Eating

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Tips for Sensible Snacking

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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
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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!

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