Managing Your Weight: Finding a Healthy Balance

10PowerPoint® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Managing Your Weight: Finding a Healthy Balance


Introduction

66% of Americans are overweight or obese

Associated health risks

• Diabetes

• Cardiovascular Disease

• Some cancers

$152 billion in medical expenses and lost productivity


Discussion Questions

• Why do you think obesity is more prevalent among poor Americans?

• How does lack of transportation for inner city residents impact obesity?

• How does the cost of fresh fruits and vegetables compare to the price of foods high in carbohydrates and fat?

ABC News: Managing Your Weight

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Video| Managing Your Weight

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 10.1

Obesity Trends Among U.S. Adults, 1996 and 2005



Determining the Right Weight for You

A healthy weight depends on:

• Body structure

• Height

• Weight distribution

• Fat to lean tissue ratio

Important to consider overall body composition

• Muscle weighs more than fat, so muscular individuals might be overweight based on traditional height/weight charts


Overweight or Obese?

Overweight is 1% to 19% over your ideal weight

Obesity is defined as an excessive accumulation of fat (over 19% above your normal weight)

Men and women have different expected amounts of fat

Too little fat

• Minimum for men 3-4%

• Women 8% - can lead to amenorrhea


Assessing Fat Levels

Body mass index (BMI)

• Index of the relationship between height and weight

• BMI of 18.5-25 kg/m2 indicates healthy weight

• Does have limitations

Waist-to-hip ratio

• Weight in abdominal region associated with more risk

• Waist circumference > 40 in. for men; >35 in. for women represents an increased risk of disease


Body Mass Index: Are You at a Healthy Weight?



Assessing Fat Levels

Measures of Body Fat

• Hydrostatic weighing technique

• Pinch and Skinfold Measures

• Dual Energy X-ray Absorptiometry (DEXA)

• Near-Infrared Interactance

• Magnetic Resonance Imaging

• The Bod Pod and Pea Pod

• Bioelectrical Impedance Analysis

• Total Body Electrical Conductivity (TOBEC)


Risk Factors for Obesity

Heredity and genetic factors

• Body type and genes

• Obesity genes

Endocrine influences

• Under-active thyroid

• Hormone imbalance



Hunger, appetite, and satiety

• Adaptive thermogenesis

• Brown fat cells

What is the difference between hunger, appetite, and satiety?



Metabolic rates (BMR)

• Age

• Body composition

• Gender

• Fever

• Starvation



Key environmental factors

• Energy intake is high

• Bombarded with advertising

• Changes in working families

• Bottle feeding in infants

• Increase in sedentary lifestyle

• Misleading food labels

• Increased opportunities for eating

Psychological factors

• Food as reward



Obesity in youth

• 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% of youth in U.S. now overweight or obese

• Heavy adolescents generally heavy adults



Lifestyle

• Lack of physical activity

• Calorie intake

• Smoking

Gender

• Women more vulnerable to weight gain

• Social physique anxiety (SPA)

• Spend disproportionate amount of time fixated on bodies, working out, performing self-directed tasks


The Concept of Energy Balance


Managing Your Weight

Keeping weight control in perspective

• Each person is different

• Weight loss is not simple

• The causes are complex, so is the solution

Setting realistic goals

• Maintainable lifestyle change



Calorie

• Unit of measure of the amount of energy obtained from food

• One pound of fat = 3,500 calories

Adding exercise

• Resting metabolic rate (RMR)

• Exercising metabolic rate (EMR)



Improving your eating habits

• What triggers your eating?

• Changing your triggers

Selecting a nutritional plan

• Set goals

• Seek help from reputable sources




Fad diets

• Health Risks

• Very-low-calorie-diets (VLCDs)

• Ketosis

Drug treatment

• May have a lasting negative impact on metabolism

Obesity surgery

• A last resort when all else fails!



Trying to gain weight

• Moderate exercise

• Eat more calories

• Eat at regularly scheduled times

• Supplement your diet

• Avoid diuretics, laxatives

• Relax



Thinking Thin: Body Image Disorders

The media sets the standard for attractiveness

• Underweight models and celebrities send message than thin is best

• Striving to achieve these thin standards often makes people ill

Weight bias

• Difficulty finding a job, workplace discrimination, social issues

• Stigma against heavy people manifests is many different ways

• Can lead to isolation, depression, poorer psychological adjustment, higher rates of suicide


Eating Disorders

Anorexia nervosa

• Self-starvation

• Intense fear of fat

• 1% of adolescent girls

Bulimia nervosa

• Binge and then take inappropriate measures to lose calories (purge)

• 3% of adolescent and young females

• 1 Male for every 10 females

• Often at normal weight


Eating Disorders

Binge eating disorder

• Often clinically obese

• Eat excessive amounts without purging


The Eating Issues and Body Image Continuum


Eating Disorders

At risk

• Most often young people

• Obsessive-compulsive disorder/depression/anxiety all play a role

• Tend to be women from middle to upper class families

• Low self esteem, negative body image, perfectionism

• Male sufferers are increasing



Eating Disorders

Treatments

• Goal is to stabilize the patient’s life

• Long-term therapy

• Multidimensional approach

Documents

Managing Your Weight: Finding a Healthy Balance