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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 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. • Weight gain among college students is most strongly correlated with increased alcohol consumption in men and with an increase in academic workload for women.
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.
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.
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…
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
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.
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.
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?
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.
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)
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.
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
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.
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.
Global Obesity • High-fat, high-sugar foods and a decline in physical activity are now a problem worldwide.
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.
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
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
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
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.
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.
Common household items can be used to estimate food portion sizes.
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.
Seek Social Support • Reach out to friends, family, loved ones, or counseling. • Consider a support groups, such as Weight Watchers or Overeaters Anonymous.
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.
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
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.
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.
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?
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.
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.
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.
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.
