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Professor Betty C. Jung 1
Weight Management
Chapter 12
©2020 McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.
Professor Betty C. Jung
Body Weight and Body Composition
Bodies are composed of fat-free mass and body fat Fat-free mass: nonfat
tissues Body fat includes:
Essential fat Fat stored in fat cells
(adipose tissue) Fat located in
subcutaneous fat (under the skin) and around major organs (visceral fat)
Percent body fat: the proportion of the body’s total weight that is fat
Overweight: total body weight above the recommended range for good health
Obesity: more serious degree of overweight that carries multiple health risks
Several methods are used to measure and evaluate body weight and percent body fat Body composition Body mass index (BMI) Body fat distribution
Professor Betty C. Jung 2
Weight of Americans Aged 20 and Older, & Mortality
https://blackdemographics.com/health-2/obesity/
WEIGHT HISTORY AND ALL-CAUSE MORTALITY
Obesity & Heart Disease and Other Chronic Conditions
Factors Contributing to Excess Body Fat Energy balance is key to maintaining healthy body weight and keeping a healthy ratio of fat to fat-free mass Body takes in energy
(calories) and uses energy (calories) to maintain vital body functions
To change weight, the balance must be tipped Positive energy balance Negative energy balance
Overweight and obesity are risk factors for: Heart disease
HypertensionUnhealthy levels
of cholesterol and triglycerides
Impaired heart function
Metabolic syndrome Certain types of
cancer
Professor Betty C. Jung 3
DiabetesDiabetes mellitus causes a disruption of normal metabolism Type 1 diabetes
Immune system destroys insulin-producing cells in the pancreas
Type 2 diabetes Strongly associated
with excess body fat Pancreas does not
produce enough insulin, body cells have become resistant, or both
Gestational diabetes Prediabetes
https://idf.org/52-about-diabetes/451-diabetes-risk-factors.html
Body Mass Index
Body mass index (BMI) is useful for classifying the health risks of body weight Correlated with but does not
directly measure body fat BMI is not helpful for determining body composition because it does not distinguish between fat weight and fat-free weight Can be inaccurate for
shorter people, muscular athletes, and older adults
Professor Betty C. Jung 4
Body Fat Distribution
Location of fat on your body is an important indicator of health• Waist circumference ___________________________• Waist-to-hip ratio• Apple shape: android obesity
Upper regions of the body, particularly abdomen Increased risk of ________________________________________ _____________________________________________________
• Pear shape: gynoid obesity Fat storage in the hips, buttocks, and thighs
Components of metabolism
Professor Betty C. Jung 5
Basal/resting metabolic rate
Professor Betty C. Jung https://fitfolk.com/wp-
content/uploads/2017/02/basalenergyexpenditure.pnghttps://images.slideplayer.com/20/6003215/slides/slide_1.jpghttp://www.exercise4weightloss.com/bmr-calculator.html
Problems Associated with Levels of Body Fat
Low levels of body fatA threat to wellness Reproductive, circulatory, and
immune system disorders
Extremely lean people are more likely to suffer from dangerous eating disordersFemale athlete triad: Abnormal eating patterns (and
excessive exercising) Amenorrhea: absence of
menstruation Decreased bone density
(premature osteoporosis)
Excess levels of body fatGenetic factors Genetics contribute to 25 to
40% of an individual’s body fat, but one’s environment is still important
Set point theory suggests our bodies are designed to maintain a stable “set point” Set point can change if
changes in activity and diet are maintained over a long time
Professor Betty C. Jung 6
Factors Contributing to Excess Body Fat
Physiological factors Metabolism
Resting metabolic rate (RMR) ________________________________________________
Genetics, behavior, and weight loss or gain affect metabolic rate
Hormones Fat cells Gut microbiota
Lifestyle factors Energy intake and
dietary patterns Physical activity Sleep
Psychosocial factors Food as a means of
coping with stress and negative emotions
Obesity is strongly associated with socioeconomic status
Foods within your family and culture
Factors Contributing to Excess Body Fat
Environmental factors Americans live and work in an
“obesogenic” environment Food marketing and pricing
Food production and distribution
National agricultural policies
Price and availability can have a profound affect on food choices
Designing healthy communities can help combat obesity by encouraging physical activity and healthier food choices
THE NEW (AB)NORMAL
Portion sizes have been growing. The average restaurant
meal today is more than four times larger than in the
1950s. Adults today are, on average, 26 pounds heavier.
Order the smaller meals on the menu, split a meal with a
friend, or eat half and take the rest home.
Professor Betty C. Jung 7
Adopting a Healthy Lifestyle for Successful Weight Management
Slow weight gain is a major cause of overweight and obesity
Dietary patterns and eating habits
• Dietary Guidelines for Americans; MyPlate; DASH
• Pay attention to total calories
To maintain weight, calories consume must equal calories expended
• Pay attention to portion sizes
• Replace energy-dense foods with nutrient-dense foods
• Eat regular, balanced meals
Adopting a Healthy Lifestyle for Successful Weight Management
Physical activity and exercise
Burns calories and keep the metabolism geared to using food for energy instead of storing it as fat
Increases the number of calories burned at rest (resting metabolic rate)
Improves cardiovascular and respiratory health, enhances mood, results in better quality of sleep, increases self-esteem, and provides a sense of accomplishment
Thinking and emotions
Weight problems are associated with low self-esteem and negative emotions
“Ideal self”
Self-talk can be self-deprecating or positively motivating
Coping strategies
Develop appropriate coping strategies to deal with the stresses of life
Analyze your eating habits with fresh eyes
Professor Betty C. Jung 8
Approaches to Overcoming a Weight Problem
Doing it yourself
Set reasonable goals
Loss of 1 to 2 pounds per week recommended
Weight management is a lifelong project
Diet books
Reject gimmicks
Seek books that advocate a balanced approach
Dietary supplements and diet aids
Formula drinks and food bars, herbal supplements, and others: claims are often false
Prescription drugs
Appetite suppressants
All have potential side effects
Work best with behavior modification
Once drugs are stopped, many individuals return to their original heavy weight
Recommended only in certain cases
Weight loss programs
Noncommercial: TOPS (Take Off Pounds Sensibly); OA (Overeaters Anonymous)
Commercial: Weight Watchers
Commitment and a plan for maintenance are important
Online diet websites combine self-help with group support
Clinical weight loss programs are medically supervised
Approaches to Overcoming a Weight Problem
Surgery (Gastric bypass)
• Extreme obesity is a medical condition
• NIH recommends weight loss (bariatric) surgery for individuals with a BMI greater than 40, or greater than 35 with an obesity-related illness
• Bariatric surgery modifies the gastrointestinal tract by changing either the size of the stomach or how the intestine drains, thereby reducing food intake
Weight loss generally ranges between 40% and 70% of total body weight
Professor Betty C. Jung 9
Body Image & Body Dysmorphic disorder (BDD)
Body image: the mental representation a person holds about his or her body, consisting of perceptions, images, thoughts, attitudes, and emotions
Severe body image problems:
Body dysmorphic disorder (BDD)
_______________
________________________________
Can begin before 18
Muscle dysmorphia –distorted body image. Example: Body builders
Body dysmorphic disorder (BDD)
Affects____________________________________________________
Constant preoccupation with ______________
Related to ___________ ___________________
Can=> ____________
__________________________________________if left untreated
Treatment: medication and therapy
Body Image and Eating Disorders
Eating disorders are psychological disorders, characterized by severe disturbances in body image, eating patterns, and eating-related behaviors
Anorexia nervosa
Bulimia nervosa
Binge-eating disorder
Feeding or eating disorders that do not meet the diagnostic criteria for anorexia, bulimia, or binge-eating disorder may be classified as other specified feeding or eating disorders (OSFED) Atypical anorexia nervosa Bulimia nervosa with
limited duration Purging disorder Night eating syndrome
Professor Betty C. Jung 10
Anorexia Nervosa
Anorexia nervosa involves a refusal to eat enough food to maintain a reasonable body weight
Characteristics:
Fear of gaining weight or becoming fat
Distorted self-image
Compulsive behaviors and rituals
Some may binge and purge—the use of vomiting, laxatives, or other methods to compensate for food that has been eaten
Some may engage in excessive exercise
Health risks of anorexia nervosa:
Females often stop menstruating
Cold intolerance
Low blood pressure and heart rate
Dry skin, and swelling of the hands and feet
Medical complications, including disorders of the cardiovascular, gastrointestinal, endocrine, and skeletal systems
Depression and suicide
Bulimia Nervosa Bulimia nervosa is characterized by recurring episodes of binge eating followed by purging
Characteristics:
Rapid consumption of food, followed by purging
Eating in secret
After a binge, feeling ashamed, disgusted, and physically and emotional drained
Health risks of bulimia nervosa: Eroded tooth enamel
Deficient calorie intake
Liver and kidney damage
Cardiac arrhythmia
Chronic hoarseness
Esophageal tearing
Rupture of the stomach
Menstrual problems
Depression
Professor Betty C. Jung 11
Binge-Eating Disorder
Binge-eating disorder: incontrollable eating followed by feelings of guilt and shame about weight gain
• Characterized by very rapid eating, eating until uncomfortably full, eating when not hungry, and preferring to eat alone
Often, eating is a way of coping
Likely to be obese
High rates of depression and anxiety
Treating Eating Disorders
Must address eating behaviors and misuse of food to manage stress and emotions
Psychotherapy and medical management
• Anorexia nervosa: averting a medical crisis
Adequate body weight; psychological aspects
• Bulimia nervosa and binge-eating disorder: stabilizing the eating patterns
Identifying and changing the patterns of thinking
Improving coping skills