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Excessive weight in
adolescents
Overweight and obesity
My Body is a Machine
To be able to function well, my body needs fuel.
My fuel is the energy described in Kcal.
The Energy IN are the Kcal I get from the food I eat.
The Energy OUT are the Kcal my body burns to work.
Energy IN: My choice of
food
Carbohydrates = 4 Kcal/gram
Protein = 4 Kcal/gram
Fat = 9 Kcal/gram
Alcohol = 7 Kcal/gram
Energy OUT: How do I use
my energy?
My body burns Kcal to:
- Maintain basic body functions (BMR)
- Metabolize the food I eat (TEE)
- Get active (AT)
TEE = BMR + TEF + AT
Balance of Energy
It’s only a matter of math
- Energy IN = Energy OUT Weight
maintenance
- Energy IN < Energy OUT Weight loss
- Energy IN > Energy OUT weight gain
Inadequate eating
Starting with a normal body weight:
Weight maintenance is best
Weight loss might lead to underweight and
subsequent health problems!
Weight gain leads to overweight and
obesity and subsequent health problems!
How can we identify
excessive weight?
Physical appearance
BMI calculation and growth charts plotting
Body composition analysis
Excessive weight
Apple shape and Pear shape
BMI calculation
BMI = weight / (height)2
Ex:
Weight = 55 kg
Height = 1.65 m
BMI = 55 / (1.65)2 = 20.2 kg/m2
Growth charts
16 y.o. female with 20.2 kg/m2 BMI
Between 25th and 50th percentile
Interpretation
Weight Status Category Percentile Range
Underweight Less than the 5th percentile
Healthy weight 5th percentile to less than the 85th percentile
Overweight 85th to less than the 95th percentile
Obese Equal to or greater than the 95th percentile
Why 2
adolescents
with same
BMI may
be
classified
differently?
So it all depends on your age because you are still growing.
Some adolescents may need a healthy weight loss to treat the complications they have,
While others may need to maintain their weight as it will normalize with time.
However, NEVER try a diet on your own. Seek the help of a specialist in the field because
your growing body needs balance and adequacy to grow healthily
Why talk about weight
maintenance in adolescents with
excess weight?
As you grow, the amount of body fat will
change.
As you grow, you will get taller and thus
your body shape and weight will change
accordingly.
Why are we talking about obesity
Statistics
from your school
Prevention
is better than
Cure
What does obesity
cause?
1) Orthopedic problems
2) Pulmonary conditions:
asthma and sleep apnea
3) Hypertension
4) Hyperlipidemia
5) Type 2 diabetes
6) Coronary heart disease
1) Heredity
2) Hormonal defects
3) Dietary factors –
unhealthy eating patterns
- Skipping breakfast
- Low intake of fruits and vegetables
- High intake of fast foods and sweets
- High intake of sugar-sweetened soft drinks
4) Lack of physical activity:
- Spending time playing video games
- Spending hours watching TV
- Lack of activities and sports
How to avoid obesity
Modifying your lifestyle is the key to
avoid becoming obese.
You can modify your lifestyle in two
ways:
1) Dietary modifications
2) Physical activity
Dietary modifications
START BY MAKING SOME
CHANGES TO YOUR DIET.
1) Eat family meals together as
often as possible
Dietary modifications
2) Limit the consumption of junk
food, instead eat home-made food.
3) Limit high-calorie foods such as
chips, ice cream and cookies; eat
more fruits and vegetables instead.
4) Limit intake of beverages that
contain sugar such as soft drinks and
fruit drinks drink water, low fat-
milk and unsweetened fruit juices
instead.
5) Replace high-calorie snacks with
nutritious low-calorie snacks.
6) Do not skip breakfast
7) If you feel hungry, try eating more
high-fiber foods such as fruits and
vegetables, whole grain cereals.
These help you feel full for longer.
Importance of breakfast
If you skip breakfast you can miss out on essential nutrients.
Breakfast provides some of the vitamins and minerals we need for good health.
Having a well-balanced breakfast helps you eat less snacks throughout the day.
Physical activity
ALONG WITH MODIFYING
YOUR DIET, GET ACTIVE!
1) Spend less time watching
television, playing video and
computer games,
and more time exercising or
getting involved in sports.
2) Use the stairs instead of the
elevator.
3) Try to engage yourself in
physical activity from 3 to 5
hours/week.
4) Try doing a few stretches and
simple exercises while watching
TV.
5) Have fun while exercising
Why is physical activity
important?
1) Helps maintain a healthy body
weight
2) Improves fitness
3) Increases concentration
4) Stronger heart, bones and
healthier muscles
5) Improves self-esteem
The ABC’s
of eating for good health
Characteristics of a good diet plan
(ABCMV):
A- Adequacy: have enough of the essential
nutrients, fiber and energy (calories ) in
amounts sufficient to
maintain health.
Characteristics of a good diet plan
(ABCMV):
B- Balance: have a number of types of
foods in balance with one
another
Characteristics of a good diet plan
(ABCMV):
C- Calorie-control: eat the right amount of
food for the body to function based on
caloric needs.
Characteristics of a good diet plan
(ABCMV):
M- Moderation: Don’t have unwanted foods
or nutrients in excess. Don’t eat too many
fats, cholesterol, sugar or salt.
Characteristics of a good diet plan
(ABCMV):
V- Variety: eat different food combinations
to get everything the body needs
Calories vs. Physical Activity
• Two Oreo cookies provide you with 100
calories.
• You need to walk for half an hour in order to
burn these 2 cookies.
• Is it worth it?
Now,
let’s get
ACTIVE!!