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Chapter 6

Chapter 6. Weight Management. Did You Know?. An estimated 67% of Americans are overweight or obese. Americans spend $30 billion a year on weight-loss programs and products. Obesity is associated with over 100,000 deaths in America each year.

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Chapter 6

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  1. Chapter 6 Weight Management

  2. Did You Know? • An estimated 67% of Americans are overweight or obese. • Americans spend $30 billion a year on weight-loss programs and products. • Obesity is associated with over 100,000 deaths in America each year. • Weight gain among college students is most strongly correlated with increased alcohol consumption in men and with an increase in academic workload for women.

  3. Learning Objectives • Identify health risks associated with excess weight. • Describe factors that contribute to overweight and obesity. • Discuss weight trends on campus, nationwide, and worldwide. • Know methods for assessing your weight and body fat. • Compare and contrast weight-management programs. • Understand how to maintain a healthful weight. • Define common eating disorders.

  4. Overweight and Obesity Defined • An estimated 67% of American adults over age 20 are overweight or obese. • Overweight: Having a body weight exceeding what is generally considered healthful for a particular height. • Obese: Excess accumulations of nonessential body fat result in increased risk of health problems. • Between 2005 and 2015, the number of obese adults is estimated to grow from 400 to 700 million worldwide.

  5. THE HEALTH RISKS OF EXCESS WEIGHT

  6. Being Overweight or Obese Is Associated with Many Health Problems • Metabolic syndrome (having three or more of the following): • A large waistline • High triglycerides • Low levels of HDL • High blood pressure • High fasting blood glucose • High blood pressure (hypertension) • Type 2 diabetes • Abnormal levels of blood fats (LDL vs. HDL) • Coronary heart disease • Stroke Continued…

  7. Being Overweight or Obese Is Associated with Many Health Problems • Excess weight is also linked to physical discomfort, social and emotional troubles, and (with obesity) lower overall life expectancy. • Cancer • Osteoarthritis • Sleep apnea • Gallbladder disease • Fatty liver disease • Fertility problems • Pregnancy complications

  8. Major health risks associated with overweight and obesity

  9. FACTORS THAT CONTRIBUTE TO WEIGHT GAIN

  10. Factors That Contribute to Weight Gain • When energy balance is disrupted, weight loss or gain occurs. • Energy balance: Energy consumed from food is equal to energy expended. • Increased calorie consumption, physical inactivity, and environmental factors have all contributed to Americans’ dramatic weight gain over recent years.

  11. Energy balance

  12. Increased Calorie Consumption • Diets are high in calorie-dense foods that are high in fat (fast foods) and added sugars (soft drinks, candies, sweetened cereals and desserts). • Portion sizes are larger. • People are eating out more. • Often at fast food restaurants with less healthy food alternatives. • We are eating more than the recommended servings of processed grains. • Pasta, tortillas, and bread are more commonly eaten than whole grains.

  13. Miscounting Calories • Discussion Questions • What is the misconception about the number of calories reported on the labels of some popular diet foods? • Why is more than one sample of a particular food tested to determine the correct calorie count? • Why does the FDA allow such a wide range of labeling of calories on prepared foods?

  14. Lack of Physical Activity • Fewer than one in three Americans get the recommended minimum of 30 minutes of moderate activity a day, most days of the week. • One-fourth of Americans do not get any exercise at all. • Average work week has greatly changed: • 1860 = 70 hours of heavy physical labor • 2009 = 40 hours of sedentary work • More TV, computer, and cell phone usage, along with Americans commuting longer to their jobs, cuts into time for physical activity.

  15. Differences in Basic Energy Needs • Many different factors affect energy needs. • Age • Body size • Body shape • Body composition • Gender • Person’s ability to generate heat (thermogenesis)

  16. Basal Metabolism • Two-thirds of the energy a person uses each day goes toward basal metabolism—the body’s maintenance of basic physiological processes when at complete digestive, physical, and emotional rest. • Basal metabolic rate (BMR) and Resting metabolic rate (RMR) • These are highest in people who are growing, are tall (greater surface area = more heat loss = more calories burned), and have greater muscle mass.

  17. Additional Factors That Contribute to Weight Gain • Age • Genetic factors • Gender • Psychological factors (depression, food as coping) • Environmental factors • Lack of sidewalks in neighborhoods • Long work and school days • Stress eating • Fast food • Advertising focused on unhealthy foods • Lack of supermarkets with fresh fruits and vegetables

  18. WEIGHT TRENDS: ON CAMPUS, NATIONWIDE, AND WORLDWIDE

  19. Weight Trends on Campus • Most first-year college students usually gain about 7 to 8 pounds. • Many students gain a few pounds each year of college. • Due to excess calories and a decline in physical activity. • Many students are entering college overweight. • Overweight children are likely to carry extra pounds into adulthood.

  20. Overweight, obesity, and dieting on campus

  21. Weight Trends in the United States • 1990: No state had an obesity rate of 15% or more. • 1998: 40 states had an obesity rate of 15% or more. • 2008: Every single state had an obesity rate of at least 15% or more. • If this pattern continues, researchers predict that 75% of U.S. adults will be overweight or obese by 2015, with about 40% of those qualifying as obese.

  22. Obesity is increasing in the United States

  23. Global Obesity • High-fat, high-sugar foods and a decline in physical activity are now a problem worldwide.

  24. Global Obesity • According to the World Health Organization, there are more than 1 billion overweight adults globally, and at least 400 million of them are obese. • Obesity rates have grown three-fold since 1980 in parts of Europe, the Middle East, the Pacific Islands, Australia, New Zealand, and China.

  25. ARE YOU AT A HEALTHFUL WEIGHT?

  26. Assess Your Weight Status • Ask these questions: • What is a healthful range of weight for you? • What is your body composition? • What is your age? • What is your gender? • What is your body type? • Use a reliable method to assess weight status. • Body mass index (BMI), waist circumference, waist-to-hip ratio, body composition measurements

  27. Body Mass Index (BMI) • Body mass index is based on the ratio between height and weight. • It is often used to predict the risk for health problems later in life. • BMI of 18.5–24.9 = healthful weight • BMI below 18.5 = underweight • BMI of 25–29 indicates overweight • BMI of 30 or above is defined as obese

  28. Body mass index (BMI)

  29. Waist Circumference and Waist-to-Hip Ratio • Waist circumference is an indicator of how much body fat is carried. • A waist measuring more than 35” in a woman or 40” in a man points to greater health risks. • As waist circumference increases, disease risks increase. • Waist-to-hip ratio = waist circumference ÷ hip circumference

  30. Body Composition Measurements • There are a variety of other ways to estimate your percent body fat using body composition measurements. • Each method for measuring body composition varies in its accuracy, its cost, and its availability to the public.

  31. HOW CAN YOU REACH A HEALTHFUL WEIGHT?

  32. Modify Your Eating Habits • Track your food intake. • Practice portion control. • Drink water instead of sugary drinks. • Use artificial sweeteners in moderation. • Eat whole foods as close to their natural state as possible. • Don’t rely on “diet” foods. • Choose healthful fats and carbohydrates. • Change one habit at a time.

  33. Common household items can be used to estimate food portion sizes.

  34. Get Physically Active • Aim for at least 30 minutes of physical activity each day. • If you are trying to maintain or lose weight, aim for 60–90 minutes each day. • Try to make physical activity fun, rather than a chore. • At least two to three times a week, engage in muscle-building exercise.

  35. Seek Social Support • Reach out to friends, family, loved ones, or counseling. • Consider a support groups, such as Weight Watchers or Overeaters Anonymous.

  36. Both Hunger and Appetite Compel Us to Eat • Hunger is the physiological sensation caused by a lack of food that initiates food-seeking behavior. • Appetite is the psychological response to the sight, smell, thought, or taste of food that prompts or postpones eating. • Satiety is when we’ve eaten and relieved or prevented hunger; satiety helps turn off the desire to eat more.

  37. Can Dieting Work? • Dieting is a slow, steady process. • Diets work best when accompanied by regular exercise. • New eating and exercise habits must become a way of life that is sustainable in the long term. • There are three common approaches to dieting: • Low-calorie diets • Low-fat diets • Low-carbohydrate diets

  38. Low-Calorie and Low-Fat Diets • Low-calorie diets build food guidelines around calorie reduction. • Weight Watchers is an example. • A healthful eating plan is needed for success. • Most low-fat diets aim to cut the dieter's total fat intake to about 25% of calories or less. • Low-fat diets may not be successful in the long term, as fat increases feelings of satiety and is necessary for some body functions.

  39. Cut calories but maintain a balanced diet.

  40. Low-Carbohydrate Diets • Low-carbohydrate diets focus on reducing overall carbohydrate consumption. • These were first popularized by Dr. Atkins. • The weight loss is often the loss of water, not body fat. • A lower carbohydrate diet is likely to be more successful. • Choose high-quality carbohydrates. • Unlimited protein and fat won’t help you lose weight. • When choosing protein-rich foods, look for leaner options.

  41. Food Diary Diet Writing • Discussion Questions • How does keeping a food diary improve your chances of doubling your weight loss? • What else did the dieters do to lose weight?

  42. What About Diet Pills? • In 2007, Americans spent $1.4 billion on over-the-counter diet pills. • One study of college women at risk for eating disorders found that 32% reported having used a diet drug. • Most over-the-counter diet pills are considered dietary supplements, a category that the Food and Drug Administration (FDA) minimally regulates. • Only one pill, Alli, has received full clearance as an over-the-counter weight-loss medication.

  43. Additional Options • Prescription drugs may be offered to people who are extremely obese. • The drugs by themselves are minimally effective. • Side effects can be unpleasant.

  44. Additional Options • Bariatric surgery, including gastric banding and gastric bypass, can lead to significant weight loss and health improvements. • Weight can still be gained after the surgery. • Some people can’t absorb nutrients properly. • These are major surgeries, carrying risks of complications.

  45. Some People Need to Gain Weight for Optimal Health • Boost your calories, but in healthful ways. • Eat smaller meals more frequently throughout the day. • Add calories to your favorite meals. • Get regular exercise to build both appetite and muscle.

  46. HOW DO YOU MAINTAIN A HEALTHFUL WEIGHT?

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