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Weight Management: A Multi-Million $$$ A Year Business
Chapter 1195 million
American adults are overweight or obese
Are you digging a grave with a fork?
Yankee stadium
Why Are Americans Over-weight? Lack of exercise Large servings (excessive
calories)Hand to mouth disease
Food selectionsLabel misrepresentation
Labor saving devices / technology Genetics (not a major factor) Childhood fatness Lifestyle / celebrations
Body CompositionFat weight vs. non-fat or lean
body weight / mass
Lean mass includes muscles, tendons, bones, connective tissue, organs, etc
Essential Fat
Minimal amount of fat required by the bodyTemperature regulation, shock
absorption, organ protection3% males10-12% females
Normal Body Fat Ranges For College Aged Males And Females
Males 15 - 20% Females 20 - 25%
> 25% males> 30% females
Health becomes compromised at these levels and above (over-fatness)
Android Obesity vs. Gynoid Obesity (previously covered)
Android obesity: applesRegional fat storage in the abdomen and upper bodyRelated to higher cardiovascular
risk, stroke, and diabetesGynoid Obesity “pears”
Regional fat storage below the waist
Genetics plays a role
Spot Reduction
There is no such thing as “spot reduction” in reference to fat storage
Fat cannot be burned off by wearing special “fat burning” suits, specific activities, using specific lotions or herbs, or consuming specific foods.
Number Of Adipose (fat) Cells
Cell number increases prior to birth until sometime during puberty (hyperplasia)
The number of adipose cells becomes fixed in early adulthood
When adults gain or lose weight, it is the result of changes in fat storage within each fat cell
Ideal Body Weight
Is usually determined by life insurance weight tables
Tables do not address the issue of body composition
Compare 2 MenRecommended weight: 154 to 166Which one would be the most healthy based on this information?
PeteMedium frame5”11” 160 pounds 25%BF
WillieMedium frame5’11”175 pounds 15%BF
Methods Of Determining Body Fat Percentages
Hydrostatic Weighing
Most accurateMargin of error 2.5%Time consuming,
expensive, complex procedure
Skinfold Measurement
Measured by use of skinfold calipers
Margin of error 3.7%Sites for males and females varyNumber of sites varies: 2,3,5,or 7
site test
Skinfold Measurement #2
Fairly accurateTime savingLess costly
Most commonly used technique
Bio-Electrical Impedance
Measures the resistance to the flow of electrical current in the bodyElectricity will flow through the tissue
offering least resistance (lean tissue)
ExpensiveNot very valid
Girth Measurements
Used by the militaryInaccurate for some
Weight Management
Recommended weight loss1 - 2 pounds weekly
Caloric Information
Definition of calorie: The energy value of food vs. the cost of activity
3500 calories = 1 poundIn a weeks time, if you consume
3500 more calories than you burn, you will gain one pound
1500 calories minimum for males1200 minimum for females
Example:
Kim wants to lose 25 pounds in 2 months She is in caloric balance(energy balance) =
1800 calories (BMR = 1300 calories+ 500 in activity)
Attempts a near-fasting diet (600-800 calories daily)
The body must “learn to live on fewer calories”, so BMR may drop to 900
She loses weight and begins to eat a little more: 1600 calories (BMR=900 + 500 in activity)
Result: weight gain on fewer calories
BMR Calories Burned at Rest in 24 Hours70% of total daily expenditure is related
to BMR (basal metabolic rate)Factors that affect BMR: age,
sedentary lifestyle, gender, caloric intake, exercise
Increase in lean mass = increase in BMR
Metabolism is elevated for a time even when activity has ceased
Requirements To Lose Or Maintain Weight
Lifetime commitment to changeEstablish realistic goalsA lifetime of exerciseHealthy food selections
Low fat foods Smaller servings Limit refined carbohydrates Foods high in complex carbohydrates and
fiber
Weight Control Eat slowly or choose foods that take time to
eat Stay busy / Avoid automatic eating Plan meals ahead of time Do not serve more than you SHOULD eat Designated eating location (table) Alter your lifestyle in ways you can “live with” Make one change at a time
Suggestions Helpful In Meeting GoalsRecord food intake Analyze eating patternsAvoid total deprivation of favorite foods
Reduce calories and exercise
How Hard Is It To Lose 5 Pounds? Walk 2 miles per day (200 calories), in
addition to your present activity for 88 days (3 months / 176 miles) with no change in diet.
Walk 2 miles per day and reduce daily caloric intake by 200 calories ( 1T of mayonnaise and 1 pat of butter) Lose 5 pounds in 6 weeks!!
How Hard Is It To Gain 5 Pounds?
Eat 1 extra cookie per day that has 200 calories and gain 5 pounds in 3 months.
If cookie, or equivalent is consumed, 2 miles of walking would burn off the calories and weight would remain the same.
Burn Oxygen To Lose WeightIn order to burn stored fat,
aerobic activity needs to last 45 minutes or longer
As oxygen consumption increases, caloric expenditure increases
Weight Management #2
Example:Reduce caloric intake by 200-300
calories per dayIncrease caloric expenditure by
200 - 300 calories per day (approx. 100 calories burned per mile)
600 calorie deficit over 7 days = 4200 calories or >1 lb. lost
Weight Management #3
Example: walk/run 3 times a week (3 miles) = 900 calories burnedIn 1 month, one pound is lostIn one year, 13.5 pounds are lost
Weight loss as a result of exercise = 80-90% fat tissue (10-20% lean tissue)
Weight Management #4
Weight loss as a result of diet alone = 35-45% of the weight lost will be lean tissue
Aerobic activity and resistive training should be included in any weight control program.
Hierarchy of Nutrient Utilization Carbohydrates
Are not easily stored as fat Fats
Increases caloric intake Easily stored as fat
Proteins Are burned as a last resort (for the most part) and are
not easily stored as fat Are not easily stored as fat
Two best fuels for activity: Carbohydrates (blood sugar) and fats (stored fat)
“Creeping Obesity”
Weight gain resulting from a small positive caloric balance over time.
Starting at age 25, the average American gains 1 pound a yearThat’s 10 calories more per day
than expended = 1 potato chip
Set Point Theory
Is there a body fat thermostat or body “fatometer”?
Theory: Every individual has a particular body fat level that their body tries to maintain.
Lowering Your Set Point
Exercise (aerobic)Low fat, high carbohydrate dietDiets high in fat, refined sugars,
and artificial sweeteners have been shown to raise set point levels.
Eating Disorders
63% of Americans are overweight14% are underweightAnorexia nervosaBulimiaMost are in denial
Anorexia Nervosa: General CharacteristicsSelf-imposed starvation Primarily females Psycho-social eating disorder Intense, inappropriate, unmanaged fear of
fatness, despite being underweight Distorted body perception Often begins around puberty (perfectionist /
dominating mother)
Bulimia: Descriptive CharacteristicsAre of normal or slightly below normal
weights
Binge, purge cyclesSelf-induced vomiting / laxativesExcessive exercise Intense, extreme, negative perception
of self
Bulimia: Statistical Data
Higher rate of affliction in females20% of female college population
demonstrate bulimic behaviors at some time.
Overeaters: Food Addiction
It is not always what you’re eating but rather, WHAT’S EATING YOU!!
Treatment of All Eating Disorders:Early interventionPsychological interventionMedical intervention
Practical Guidelines for Gaining WeightIncrease caloric intake
500-1000 extra calories per day High carbohydrate intakeAvoid high fat foods
Increase lean body mass, not fat mass
Let’s Go Have Lunch!!Make wise choicesTraditional menu vs. healthy, p. 277Portion size p. 278
Item, Calories & Fat Calories
McD ¼ pound w cheese 530 270
McD 6pc. Chicken nuggets
290 150
McD Filet of Fish 450 220
BK Big Fish 710 340
Wendy’s Single w everything
410 170
Wendy’s Big Bacon Classic
580 260
Item, Calories & Fat Calories
BK Broiler 550 230
BK Broiler w/o mayo 390 70
BK Fried Chick. Sand. 660 350
BK Fried Chick. Sand.
W/0 mayo
460 150
½ Subway Turkey Breast Sand.
280 40.5
Item, Calories & Fat Calories
Wendy’s Med. French Fries
390 150
Wendy’s Biggie 440 170
Plain Baked Potato
270 0
McD Garden Salad
80 35
1 Pkg Ranch Dressing
230 180
DiscussionPromotional Weight LossProductsFood LabelsFood game
Body CompositionExercise Prescription