Obesity diet and exercise

Obesity Diet and Physical Activity

Pennington Biomedical Research CenterDivision of Education

Publication # 21

2012

Obesity in the United States

Approximately 66% (or two thirds) of U.S. adults are overweight or obese.

Healthy People 2010: reduce the prevalence of obesity among adults to less than 15%.

The obesity rate increased from the late 1970’s to 2003 from 15 to nearly 33 percent.

CDC

2012

Obesity in the U.S.

Body mass index (BMI) weight (kg)/ height squared (m2).

BMI is significantly correlated with total body fat content.

With a BMI of: You are considered:

Below 18.5 Underweight

18.5 - 24.9 Healthy Weight

25.0 - 29.9 Overweight

30 or higher Obese

BMI tables: http://www.nhlbisupport.com/bmi

NIDDK

2012

Obesity in the U.S.

• Obesity is further divided into three separate classes, with Class III obesity being the most extreme of the three.

Obesity class BMI (kg/m2)

Class I 30.0- 34.9

Class II 35.0-39.9

Class III (Extreme Obesity)

≥ 40.0With a BMI of: You are considered:

Below 18.5 Underweight

18.5 - 24.9 Healthy Weight

25.0 - 29.9 Overweight

30 or higher Obese

CDC, NHLBI

2012

Obesity in the United States In the United States, some

minority groups are more affected than others. Income and education are also related to obesity prevalence.

Some states have significantly higher rates of obesity than others.

NIDDK, Women’s Health

Percent of Obese (BMI > 30) in U.S. Adults

http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

2012

Obesity in the U.S.Being overweight/obese substantially raises one’s risk of morbidity from:

Higher body weights are also associated with increases in

all-cause mortality.

Hypertension Dyslipidemia Type 2 Diabetes Coronary Heart Disease Stroke

Gallbladder Disease Osteoarthritis Sleep apnea Certain cancers

(endometrial, breast, prostate, colon)

J La State Med Soc. 2005; 156: S42-S49.

2012

Obesity in the U.S.Obesity is also associated with:

High blood cholesterol

Complications of pregnancy

Menstrual irregularities

Hirsutism (presence of excess body and facial hair)

Stress incontinence ( urine leakage caused by weak pelvic-floor muscles)

Psychological disorders such as depression

Increased surgical risk

NIDDK

2012

What Causes Obesity?

Energy imbalance over a long period of time.

Energy in > Energy out. Excess calories and lack of

physical activity. Energy balance is like a scale. When

calories consumed are greater than

calories used, weight gain is the result.

CDC

2012

Calories Used Eating, digestion, sleeping, breathing, and movement. Excess calories. Physical activity.

Food/beverages consumed

Necessary physiologi

cal functions

Physical activity

(consumed)Calories in Calories used

(expended)

Energy Balance

CDC

2012

OverweightThe Right Approach

If your BMI is between 25 and 30 and you are otherwise healthy Try to avoid gaining any additional weight Look into healthy ways of losing weight and increasing physical activity

NIDDK

2012

OverweightThe Right Approach

1. BMI is 30 or above, or

2. BMI is between 25 and 30 and:1. You have other health conditions

3. Waist measures > 35 inches (women) or > 40 inches (men) and:

1. You have other health conditions

Talk to your doctor about losing weight if you fall into any one of the three scenarios:

NIDDK

2012

Weight Loss & MaintenanceStrategies to Consider

Physical Activity&

Diet Therapy

2012

Why Treat Overweight and Obesity?

blood pressure

serum triglycerides

total serum cholesterol

low-density lipoprotein cholesterol

blood glucose levels

Because there is strong evidence that weight loss reduces risk factors for diabetes and

cardiovascular disease, such as:

NHLBI

2012

Weight Loss Programs

Healthy eating plans that reduces caloric intake Regular physical activity and/or exercise instruction Tips on healthy behavior Slow and steady weight loss of about ¾ to 2 pounds a week Medical care if needed A plan to keep the weight off after you have lost it

Any safe and effective weight-loss program should include these components:

NIDDK

2012

Weight Loss

The key to any successful weight loss is making changes in your eating and physical activity

habits that you can keep for the rest of your life.

NIDDK

Physical Activity

2012

Physical InactivityIn the U.S.

Many studies show that Americans are too sedentary. Due to

Increased use of technology. Increased use of automobiles.

CDC

According to the Behavioral Risk Factor Surveillance System, in 2000 more than 26 percent of adults reported no leisure time physical activity.

2012

Physical InactivityIn the U.S.

Physical inactivity contributes to premature deaths. Rates differ by race and ethnicity.

Hispanic women - most inactive Hon-Hispanic women – second Asian and Pacific islander women – third and, lastly, White non-Hispanic women - fourth.

Women’s Health

2012

Physical Activity

Contributes to weight loss. Helpful for the prevention of overweight and obesity. Helps maintain weight loss.

CDC

2012

Physical Activity

Occupational work Carpentry, construction, waiting tables, farming

Household chores Washing floors or windows, gardening, or yard work

Leisure time activities Walking, skating, biking, swimming, playing Frisbee,

dancing, softball, tennis, football, aerobics

CDC

2012

Physical Activity

Physical activity decreases the risk for: Colon cancer Diabetes High blood pressure

Physical activity also helps to: Control weight Contribute to healthy bones, muscles,

and joints Reduce falls among the elderly Relieve the pain of arthritis.

Regular physical activity is good for overall health.

CDC

2012

How Much Physical Activity a Day?

To reduce the risk of chronic diseases in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

To help manage weight and prevent gradual, unhealthy weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate- to vigorous-intensity physical activity while not exceeding caloric intake requirements. (Some may need to contact their healthcare provider before participating in this level of activity.)

The 2005 Dietary Guidelines for Americans recommend the following for adults:

Dietary Guidelines for Americans

2012

Any activity helps. Moderate physical activity brings

health benefits. Make it personal. Start slowly (10 minute walk/day).

How Much Physical Activity a Day?

2012

Increasing Physical ActivityYou can increase your physical activity by taking small steps to change what you do everyday.

If you normally… Then try this instead!

Park as close as possible to the store Park farther away

Let the dog out back Take the dog for a walk

Take the elevator Take the stairs

Have lunch delivered Walk to pick up lunch

Relax while the kids play Get involved in their activity

Women’s Health

2012

How Many Calorie Am I Burning?

Activity 100 lb 150 lb 200 lb

Bicycling, 6 mph 160 240 312

Bicycling, 12 mph 270 410 534

Jogging, 7 mph 610 920 1,230

Jumping rope 500 750 1,000

Running, 5.5 mph 440 660 962

Running, 10 mph 850 1,280 1,664

Swimming, 25 yds/min 185 275 358

Swimming, 50 yds/min 325 500 650

Tennis singles 265 400 535

Walking, 2 mph 160 240 312

Walking, 3 mph 210 320 416

Walking, 4.5 mph 295 440 572

American Heart Association

Calories burned/hour of activity

2012

How Many Calories Do I Need? To maintain - use your current weight. To lose - use the average healthy weight recommended for your height.

ACS

2012

Calculating Ideal Body Weight

A 5’9 man’s ideal body weight would be: First 5’0 = 106 lb standard weight for men Plus 9 additional inches 9 (6 lbs)= 54 lbs 106 + 54= 160 pounds (± 10%)= 144 to 176 144 to 176 pounds is

this man’s idea weight

A 5’4 woman’s ideal body weight would be: First 5’0= 100 lb standard weight for

women Plus 4 additional inches 4(5 lbs)= 20 100 + 20= 120

pounds (± 10%)= 108 to 132 108 to 132 pounds is this woman’s ideal weight

For men: Use 106 pounds of body weight for the first 5 feet of their height.

Add 6 pounds for each additional inch.

For women: Use 100 pounds of body weight for the first 5 feet of their height.

Add 5 pounds for each additional inch.

2012

How Many Calories Do I Need? USDA’s MyPyramid site: http://www.mypyramid.gov/ Determines calorie needs and calculates the servings

needed from food groups. The American Cancer Society (ACS) site:

http://www.cancer.org/docroot/PED/content/PED_6_1x_Calorie_Calculator.asp

The ACS site indicates the number of calories that are needed per day to maintain your current weight.

On the Path to Increased Physical Activity

2012

Before Beginning an Exercise Program

Are a man older than age 40 or a woman older than age 50

Have had a heart attack Have a family history of heart-related

problems before age 55 Have heart, lung, liver or kidney disease Feel pain in your chest, joints, or muscles

during physical activity Have high blood pressure, high

cholesterol, diabetes, arthritis, osteoporosis, or asthma

Have had joint replacement surgery Smoke Are overweight or obese Tale medication to manage a

chronic condition Have an untreated joint or muscle

injury, or persistent symptoms after a joint or muscle injury

Are pregnant Unsure of your health status.

You should check with your doctor before beginning an exercise program if you:

Mayo Clinic

Health Benefits of Physical Activity

Health benefits of physical activity. CMAJ. 2006; 174(6): 801-809.

2012

Physical ActivityPrimary Effects on Diabetes Mellitus

Aerobic and resistance types of exercise decrease the incidence of type 2 diabetes.

A modest weight loss through diet and exercise reduces the incidence of diabetes.

CMAJ. 2006;174(6): 801-809.

2012

Physical ActivitySecondary Effects on Diabetes

Mellitus

Exercise helps in the management of diabetes.

Aerobic and resistance training help in the control of diabetes

CMAJ. 2006;174(6): 801-809.

2012

Physical ActivityPrimary Effects on Cancer

Routine activity reduces the incidence cancers.

Activity results in a 30-40% reduction in the relative risk of colon cancer and breast cancer.

Moderate physical activity is believed to exhibit a greater protective effect than activities of less intensity.

CMAJ. 2006;174(6): 801-809.

2012

Physical ActivitySecondary Effects on Cancer

Regular physical activity - important. Increased self-reported physical activity =

decreased reoccurrence of cancer and a decreased risk of death from cancer.

Reduced cancer-related death.

CMAJ. 2006;174(6): 801-809.

2012

Physical ActivityPrimary Effects on Osteoporosis

Many studies have been conducted.

According to findings, routine physical activity, especially weight-bearing and impact exercise, prevents bone loss associated with aging.

CMAJ. 2006;174(6): 801-809.

2012

Physical ActivitySecondary Effects on Osteoporosis

Regular physical activity can lead to stronger bones.

Bone responds to physical stress at any age; even in the elderly.

CMAJ. 2006;174(6): 801-809.

Osteoporosis

Eating for Weight Loss

2012

The Critical Role of Healthy Eating

Good nutrition leads to a healthier life. Many do not eat based on MyPyramid recommendations.

CDC

2012

U.S. Eating Habits

68

70

72

74

76

78

80

82

Men Women Total

Percentage of adultsreporting that theyconsumed fewer than5 servings of fruits andvegetables/day, 2000

81%

73%

77%

CDC. Behavioral Risk Factor Surveillance System

In 2000, the larger majority of U.S. adults

reported that they did not consume 5 or more

servings of fruits and vegetables/day.

2012

Dietary Guidelines for Americans, 2010Selected messages

Balancing Calories Enjoy your food, but eat less. Avoid oversized portions.

Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk.

Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals and choose the foods

with lower numbers. Drink water instead of sugary drinks.

MyPyramid: http://mypyramid.gov/

2012

A Healthy Diet

Emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk, & milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

The 2010 Dietary Guidelines for Americans defines a healthy diet as one that:


2012

Balancing calories to Manage weight Prevent and/or reduce overweight and obesity through improved eating and physical

activity behaviors. Control total calorie intake to manage body weight. For people who are overweight or

obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Maintain appropriate calorie balance during each stage of life—childhood,

adolescence, adulthood, pregnancy and breastfeeding, and older age.

Dietary Guidelines for Americans, 2010

Key Recommendations for the General Population


2012



Foods and food components to reduce Reduce daily sodium intake to less than 2,300 milligrams (mg) and

further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.

Consume less than 300 mg per day of dietary cholesterol

MyPlate: http://mypyramid.gov/

2012



Foods and food components to reduce cont. Keep trans fatty acid consumption as low as possible by limiting

foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.

Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains,

especially refined grain foods that contain solid fats, added sugars, and sodium.

If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.

MyPlate: http://mypyramid.gov/

2012



Foods and nutrients to increase Individuals should meet the following recommendations as part of a healthy eating

pattern while staying within their calorie needs. Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and

beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by

replacing refined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt,

cheese, or fortified soy beverages.


2012



Foods and nutrients to increase cont. Choose a variety of protein foods, which include seafood, lean meat

and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.

Use oils to replace solid fats where possible.


2012



Foods and nutrients to increase cont. Choose foods that provide more potassium, dietary fiber,

calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.


2012



Building healthy eating Patterns Select an eating pattern that meets nutrient needs over

time at an appropriate calorie level. Account for all foods and beverages consumed and

assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and

eating foods to reduce the risk of foodborne illnesses.


Weight loss: Goals for WeightManagement of Weight Lost

2012

Calorie DeficitNeeded For Weight Loss

A calorie deficit of no more than 500 kcal/day. This can be achievable through the combination of diet + exercise. An example of how to create a calorie deficit of 500 kcal/day through diet + exercise

would be: eating 250 kcal less per day, along with burning 250 calories through exercise

ACS

2012

Calorie DeficitNeeded For Weight Loss

Eating 250 kcal less per day:Leave out mayonnaise in a sandwichLeave out dessertSwitch from soft drinks to waterReduce portion sizes

burning 250 calories through exercise:Walk for 30 minutesSwimming 25 yardsBicycling for 30 minutesGardening for 1 hr

A caloric deficit of 500 can be done by:

and

2012

Exercise + DietingCalorie Deficit

Initially physical activity, in combination with dieting, is an important component of weight loss.

However, after around 6 months, physical activity will not lead to substantially greater weight losses when combined with dieting.

The benefit of sustained physical activity thereafter is mainly through its role in the prevention of weight gain.

In addition, it has a benefit in reducing cardiovascular and diabetes risks beyond that produced by weight gain alone.

NHLBI

2012

Goals for Weight LossAnd Management

The initial goal of weight loss therapy is to reduce body weight by approximately 10 percent from baseline. Once this goal is achieved, then further weight loss can be attempted, if necessary.

A reasonable time line for a 10 percent reduction in body weight is 6 months.

Experience reveals that lost weight is usually regained unless a weight maintenance program, consisting of diet therapy, physical activity and behavior therapy, is continued indefinitely.

NHLBI

2012


For overweight individuals with BMIs in the typical range of 27 to 35 kg/m2, a decrease of 300 to 500 kcal/day will result in weight losses of about ½ to 1 lb per week.

A 10 percent weight loss could be achieved within 6 months. For more severely obese individuals (BMI > 35), deficits of up to 500 to 1,000 kcal/day

will lead to weight losses of about 1 to 2 lb per week. A 10 percent weight loss could be achieved within 6 months.

NHLBI

2012


After 6 months of weight loss treatment, the individual should be assessed. If no further weight loss is needed, then the current weight should be maintained. Sustained physical activity is particularly important in the prevention of weight regain. If further weight loss is desired, another attempt at weight reduction can be made.

2012

Pennington Biomedical Research Center

Heli J Roy, PhD, RD, Associate Professor

Beth Kalicki, BS

Phillip Brantley, PhD, Director, Division of EducationSteven Heymsfield, MD, Executive Director, Pennington Biomedical Research Center

Edited :October 2009

About Our CompanyThe Pennington Biomedical Research Center is a world-renowned nutrition research center.

Mission:

To promote healthier lives through research and education in nutrition and preventive medicine.

The Pennington Center has several research areas, including:

Clinical Obesity Research

Experimental Obesity

Functional Foods

Health and Performance Enhancement

Nutrition and Chronic Diseases

Nutrition and the Brain

Dementia, Alzheimer’s and healthy aging

Diet, exercise, weight loss and weight loss maintenance

The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.

The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues.

We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

2012

2012

References Centers for Disease Control and Prevention (CDC):

Prevalence of Overweight and Obesity Among Adults: U.S., 2003-2004. Available at: http://www.cdc.gov/nchs/products/pubs/pubd/hestats/obese03_04/overwght_adult_03.htm

Womenshealth.gov. Physical Activity. Available at: http://www.womenshealth.gov/pub/steps/Physical%20Activity.htm

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Do You Know the Health Risks of Being Overweight? Available at: http://win.niddk.nih.gov/publications/health_risks.htm

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Statistics Related to Overweight and Obesity. Available at: http://win.niddk.nih.gov/statistics/index.htm

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Weight and Waist Measurement: Tools for Adults. Available at: http://win.niddk.nih.gov/publications/tools.htm

2012

References Bellanger T, Bray G. Obesity related morbidity and mortality. J La State Med Soc.

2005; 156: S43-49. National Heart, Lung, and Blood Institute (NHLBI). Clinical Guidelines on the

Identification, Evaluation, and Treatment of Overweight and Obesity in Adults. Available at: http://www.nhlbi.nih.gov/guidelines/obesity/ob_exsum.pdf

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Choosing a Safe and Successful Weight-loss Program. Available at: http://win.niddk.nih.gov/publications/choosing.htm

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Weight Loss for Life. Available at: http://win.niddk.nih.gov/publications/for_life.htm

Warburton D, Nicol C, Bredin S. Health benefits of physical activity: the evidence. 2006; CMAJ; 174(6): 801-809.

2012

References Dietary Guidelines for Americans 2005. Available at:

http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm American Heart Association (AHA). Physical Activity Calorie Use Chart.

Available at: http://www.americanheart.org/presenter.jhtml?identifier=756 American Cancer Society (ACS). Exercise Counts. How Many Calories Will Your

Activity Burn? Available at: http://www.cancer.org/docroot/PED/content/PED_6_1x_Calorie_Calculator.asp

Mayo Clinic. Exercise: When To Check With Your Doctor First. Available at: http://www.mayoclinic.com/health/exercise/SM00059

Health & Medicine

Obesity diet and exercise