OBESITY:OBESITY:It’s Epidemic It’s Epidemic

Health 8Ms. Boland

Why do we need to Why do we need to learn about this?learn about this?

Obesity (Obesity (the condition of having an excessive amount of body fatthe condition of having an excessive amount of body fat) is ) is epidemicepidemic

Companies spend billions of dollars on tantalizing ad campaigns to Companies spend billions of dollars on tantalizing ad campaigns to persuade us to buy “junk food”persuade us to buy “junk food”

And junk food tends to be cheap..an important fact given our economic And junk food tends to be cheap..an important fact given our economic climateclimate

Automakers are now designing larger safety seats to accommodate Automakers are now designing larger safety seats to accommodate overweight preschoolers.overweight preschoolers.

About 33.8% adults are obese.About 33.8% adults are obese.

About 17% (or 12.5 million kids!!) of children and adolescents aged 2—19 About 17% (or 12.5 million kids!!) of children and adolescents aged 2—19 years are obeseyears are obese ..

http://www.cdc.gov/obesity/data/trends.html http://www.cdc.gov/obesity/data/trends.html

Definition:Definition:

The condition of having an The condition of having an EXCESSIVEEXCESSIVE amount of body amount of body fat.fat.

Did You Know?Did You Know?WHEREWHERE excess body fat is distributed around excess body fat is distributed around

your body could be a significant factor in your body could be a significant factor in how seriously your health is at risk. how seriously your health is at risk.

It is more dangerous if fat is around the It is more dangerous if fat is around the middle to upper bodymiddle to upper body, surrounding the , surrounding the vital organs. vital organs.

Fat in the Body Video ClipFat in the Body Video Clip

http://health.discovery.com/videos/diet-http://health.discovery.com/videos/diet-exercise-fat-in-the-body.html exercise-fat-in-the-body.html

What is overweight? What is overweight? Obese?Obese?

BMI between 25-29 = BMI between 25-29 = OverweightOverweightBMI over 39 = BMI over 39 = ObeseObese

http://bmi.emedtv.com/bmi-calculator/bmi-calculator.htmlhttp://bmi.emedtv.com/bmi-calculator/bmi-calculator.html

BUT, MUSCLE IS HEAVIER BUT, MUSCLE IS HEAVIER THAN BODY FAT!!THAN BODY FAT!!

For example, Shaquille O’Neal’s BMI For example, Shaquille O’Neal’s BMI says he’s says he’s OBESEOBESE!!

Why Focus on Body Composition?Why Focus on Body Composition?Muscle Muscle weighs MOREweighs MORE than fat than fat

Muscle Muscle takes LESS spacetakes LESS space than body fat than body fat

Body fat is “stored” energy…we don’t need that much of it..for the most part we Body fat is “stored” energy…we don’t need that much of it..for the most part we have food readily availablehave food readily available

Muscles Muscles helps us movehelps us move and be productive humans and this is good and be productive humans and this is good

So when people say they So when people say they “want to lose “want to lose weight”,weight”, they really mean they want to they really mean they want to “lose “lose BODY FAT”BODY FAT”

Results of a Results of a ChangedChanged

“Lifestyle”“Lifestyle”

Measure Body Measure Body CompositionComposition

Skin Calipers

Bioelectrical Impedance

Hydrostatic Weighing

BOD POD: Air Displacement Plethysmography (ADP)

Percent Body Fat ChartPercent Body Fat Chart

Exercise will help you get rid of BODY FAT and improve your LEAN BODY MASS.

Why is Obesity Why is Obesity NOTNOT good? good?

There are many complications due to obesityThere are many complications due to obesity

Heart attackHeart attackStrokesStrokesHypertensionHypertensionAtherosclerosisAtherosclerosisDiabetesDiabetesSleep apneaSleep apneaCancerCancerOsteoarthritisOsteoarthritisSize prejudiceSize prejudiceStressStressDepressionDepressionSubstance abuseSubstance abuse

To name a few things…To name a few things…

Culprits? Why is This Culprits? Why is This Happening?Happening? Fast food chainsFast food chains

Sugar, fatSugar, fat Lure you with toys, price savings, less $$ for more food, ect.Lure you with toys, price savings, less $$ for more food, ect.

High sugar drinks (empty calories: no nutrients High sugar drinks (empty calories: no nutrients , just calories), just calories)

GeneticsGenetics

Less physical activity (technology related)Less physical activity (technology related)

Eat too fast..Eat too fast..brain takes 20 minutes to realize that you are fullbrain takes 20 minutes to realize that you are full

Family/friends influences (Family/friends influences (eating is socialeating is social))

Stress and EmotionsStress and Emotions

Price of foodPrice of food http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdfhttp://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf

Fast food advertisements…Fast food advertisements…Whose fault is it though?Whose fault is it though?

Portion sizes have increased over the yearsPortion sizes have increased over the years

The Energy The Energy BalanceBalance

Energy In Energy OutFood & drinkFood & drink

Basal metabolismBasal metabolismThermogenesisThermogenesisPhysical ActivityPhysical Activity

Balance food with exercise!!

What you SHOULD What you SHOULD Know..Know..

SUGARSUGAR No more than 40 grams per day (less than 6-9 tsp.)No more than 40 grams per day (less than 6-9 tsp.)

1 tsp sugar =4.2 grams1 tsp sugar =4.2 grams

SALTSALT No more than 2300 mgNo more than 2300 mg

TOTAL FATTOTAL FAT No more than 30% of daily caloric intake (53g)No more than 30% of daily caloric intake (53g)

SATURATED SATURATED FATFAT

No more than 10% daily caloric intake (20g)No more than 10% daily caloric intake (20g)

CHOLESTERCHOLESTEROLOL

No more than 300mgNo more than 300mg

OMG!OMG!Americans consume Americans consume

156 pounds156 pounds of of added added SUGARSUGAR per per

year!!year!!(According to the USDA, 2005)(According to the USDA, 2005)

Each Cube Is 1 TeaspoonEach Cube Is 1 Teaspoon

One small change can go a One small change can go a L-O-N-G way..L-O-N-G way..

Prevention..Prevention..Don’t Let YourDon’t Let Your CHOICESCHOICES Lead toLead to

IllnessIllness!! Exercise more, eat less!Exercise more, eat less!

Be consistent. Be consistent.

It’s a “life”style not a “diet” or “program”It’s a “life”style not a “diet” or “program”

MODERATION is the best policy..the 80-20 rule!MODERATION is the best policy..the 80-20 rule!

Reduce soda intake..Reduce soda intake..TRY FLAVORED SELTZER WATER TRY FLAVORED SELTZER WATER

Eat clean..avoid foods with high fat, sugar, salt, and cholesterol. All of these Eat clean..avoid foods with high fat, sugar, salt, and cholesterol. All of these

are found in fast foods….are found in fast foods….

Read the ingredient list on a food label. The first ingredient tells all..Read the ingredient list on a food label. The first ingredient tells all..

Lay off the video games, T.V., ectLay off the video games, T.V., ect

Don’t fall for advertising..you won’t be “loving it” when you have health Don’t fall for advertising..you won’t be “loving it” when you have health

problemsproblems

Move your body!Move your body!

Don’t think you are invincible because no one is!Don’t think you are invincible because no one is!

HEALTHY HABITSHEALTHY HABITSWhich Will Lead to a Healthy Life & Body Fat LossWhich Will Lead to a Healthy Life & Body Fat Loss

• Choose Choose nutrient densenutrient dense foods; not foods with empty calories foods; not foods with empty calories

• Watch Watch portion sizesportion sizes

• Eat Eat fewerfewer foods that are high in fat and added sugars foods that are high in fat and added sugars

• Enjoy your favorite Enjoy your favorite “junk food” in“junk food” in moderationmoderation• Use the 80-20 ruleUse the 80-20 rule

• 80% of the time, make healthy choices80% of the time, make healthy choices• 20% of the time, splurge a little 20% of the time, splurge a little

• Be Be activeactive

• StrengthenStrengthen your muscles (muscle takes more calories to maintain, causing your muscles (muscle takes more calories to maintain, causing your body to burn more calories)your body to burn more calories)

• Stay Stay hydratedhydrated (note: cannot be done with caffeinated beverages) (note: cannot be done with caffeinated beverages)

Ways to Gain MuscleWays to Gain Muscle Choose higher calorie, Choose higher calorie,

nutrient-rich foodnutrient-rich food Eat Eat nutritious snacksnutritious snacks

This will healthfully increase your This will healthfully increase your daily caloric intakedaily caloric intake

Get Get regular physical activityregular physical activity If you are increasing the # of If you are increasing the # of

calories you eat, exercising will calories you eat, exercising will ensure the weight you gain is ensure the weight you gain is muscle and not fatmuscle and not fat

In a nutshell…In a nutshell…

Engage in Engage in ““mindfulmindful” eating ” eating & …EXERCISE!!& …EXERCISE!!

Obesity Related Obesity Related Video ClipsVideo Clips

http://health.discovery.com/http://health.discovery.com/videos/body-invaders-teen-videos/body-invaders-teen-obesity-and-diabetes.htmlobesity-and-diabetes.html

http://health.discovery.com/http://health.discovery.com/videos/diet-exercise-bob-videos/diet-exercise-bob-greene-fat-myth-4.htmlgreene-fat-myth-4.html

http://health.discovery.com/http://health.discovery.com/videos/diet-exercise-battle-of-videos/diet-exercise-battle-of-the-bulge.htmlthe-bulge.html

what michael phelps eatswhat michael phelps eats