Weight Management

Chapter 14

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Basic Concepts Body Composition

Lean Body Mass Body Fat

Essential fat Nonessential fat-(storage) - 3% of total fat in men, 12% in

women Percent Body Fat -

Women: <8% at risk, Average 23%, > 32% at risk Men: < 5% at risk, Average 15%, > 25% at risk

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Energy Balance

Crucial to keep a healthy ratio of fat and lean body mass Energy Consumption or expenditure of

calories Control over intake of calories

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Evaluating Body Weight and Body Composition

Percent body fat and distribution of body fat = weather a change on body composition would improve health.

Overweight Obesity Height-Weight charts Body Mass Index (BMI) Body Composition

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Assessment of Body Weight

Measurement. Body Mass Index - BMI= (weight

(kg)/Height (m)squared.lbs. = kg [lbs./2.2] inch = m [inch / 39.4].

Healthy BMI = 18.8 - 24.9BMI of 25or above is OverweightBMI of 30 or above is Obese

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BMI Results

Elevated BMIs risks =. BMIs between 23 and 25 double risk

of High blood pressure in men. 26 triples the risk.

BMI of 24 increased the development of Type II diabetes by five times above that of a BMI of 21 in women.

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Methods of Determining Percent Body Fat

Hydrostatic (underwater) Skinfold Electrical Impedance Analysis Waist-To-Hip ratio

Waist and the widest part of the hips Ratio - 1.0 or higher for men

0.8 or higher for women Indicate elevated risk

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Excess Body Fat and Wellness

The amount of fat in the body - and its location- can have profound effects on health.

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The Health Risks of Excess Body Fat

Obese individuals have a mortality rate twice that of non-obese Associated with: diabetes, elevated cholesterol

levels, impaired heart function, hypertension and cancer

Psychological health: depression, body dissatisfaction and eating disorders

Body Fat distribution and Health Apples Pears

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Diets

Weight cycling or YO-YO effect of dieting

Some feel that it may be harmful to both overall health and to efforts at weight lost.

Studies have not yet conclusively shown weight cycling be harmful.

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Body Image

Collective picture of the body as seen through the mind’s eye. Perceptions Images Thoughts Attitudes Emotions

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Is It Possible to Be Too Lean?

Less than 8% for women and less than 5% for men.

Extreme has been linked to problems with: Reproductive Circulatory Immune system disorders

Female Athlete Triad Amenorrhea

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Factors Contributing To Excess Body Fat

Genetic Factors Physiological Factors

Metabolism (RMR) Hormones Fat Cells Carbohydrate Craving

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Factors Contributing To Excess Body Fat

Lifestyle Factors Eating Physical Activity

Psychosocial

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Adopting A Healthy Lifestyle For Successful Weight

Management “Normal” body weight Diet and Eating Habits

Total Calories 1600 calories - Sedentary women and older

adults 2200 calories - Children, teenage girls, active

women, and sedentary men 2800 calories - Teenage boys, active men,

and very active women.

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Adopting A Healthy Lifestyle For Successful Weight

Management Portion Sizes Energy (calorie) Density Fat Calories Complex Carbohydrates Simple Sugars and Refined

Carbohydrates Protein Eating Habits

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Physical Activity and Exercise

Muscles needing energy. Not anaerobic only burns simple

sugars. Aerobic burns more of the fat.

Must last 15-30 minutes. Use all major muscle groups. Gradually increase time of endurance activities.

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Adopting a Healthy Lifestyle

Thinking and Emotions Coping strategies

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Creating an Individual Weight Management

Program Assess your motivation and commitment. Set a weight loss goal that is healthy and

reasonable. Create a negative energy balance. Increase your level of physical activity. Make changes in your diet and eating

habits. Keep records of your weight and behavior

change progress.

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Overcoming a Weight Problem

Self- Help programs. Initial weight loss from fluids. Very low calorie diets need to be

avoided. Diet Books:

Reject books with gimmicks or rotating levels of calories.

Diet Supplements and Diet Aids

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Overcoming a Weight Problem

Legitimate programs provide; Nutritional Education

Emphasis on exercise and change in lifestyle

Individual and Group counseling Self-Help groups Registered dietitians Physician monitored program

Weight LossMost Experts Recommend a

Gradual Weight Loss of ½ to 2 Pounds Per Week!!

1 Lb. Of Fat Is About 3,500 Calories.

How? Reduce Diet by 250 Calories/day and Expend 250

Additional Calories/day

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Prescription Drug

Appetite Suppressants Produce a 5-15% weight reduction

by controlling appetite. Once drugs are stopped most

return to original heavy weight. Good option for very obese who

need help getting started - permanent life style change.

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Surgery

Severely obese - BMI of 40 or higher or are 100 pounds or more over recommended weight. Roux-en-Y-gastric bypass Liposuction

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Psychological Help

Acceptance and change Can-do attitude Body Image Knowing when the limits to healthy

change have been reached. Knowing the unrealistic cultural ideal.

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Eating Disorders

Problems with body weight and weight control.

1 Million Americans develop anorexia or bulimia each year - 90% are female.

Factors in developing an eating disorder

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Eating Disorders

Anorexia NervosaAnorexia Nervosa - Failure to eat enough food to maintain a reasonable body weight. Characteristics

Fear gaining weight. Distorted self-image. Compulsive behaviors and rituals.

Health Risks

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Eating Disorders

Bulimia NervosaBulimia Nervosa - recurring episodes of binge eating followed by purging. Characteristics

Rapidly consumes food, then purges. Done in secret. After a binge - feels ashamed, disgusted

and physically and emotional drained. Health Risks

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Eating Disorders

Binge-EatingBinge-Eating - Similar to Bulimia except no Purging behavior. Eating patterns - very rapid, eating

until uncomfortably full. Often eat as a way of coping. Likely to be obese.

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Anorexia BulimiaHealth Risk

AMENORRHEA LOW BLOOD

PRESURE AND HEART RATE

DRY SKIN AND FINE BODY HAIR

DISORDERS OF THE CARDIO, GASTRO,AND ENDOCRINE

CHRONIC HOARSENESS

ESOPHAGEAL TEARS

TOOTH DECAY CARDIA

ARRHYTHMIA ABNORMAL

MENSE

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Treatment

Address both eating disorder, misuse of food and manage emotions Anorexia Nervosa Bulimia Nervosa Binge-Eating

Today’s Challenge

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Correct Weight

The “right” weight for any individual should be the result of a healthy lifestyle.

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Thank YouThank You