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Weight Management

Weight Management. Chapter 14. Basic Concepts. Body Composition Lean Body Mass Body Fat Essential fat Nonessential fat-(storage) - 3% of total fat in men, 12% in women Percent Body Fat - Women: < 8% at risk, Average 23%, > 32% at risk

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Weight Management

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  1. Weight Management Chapter 14

  2. Basic Concepts • Body Composition • Lean Body Mass • Body Fat • Essential fat • Nonessential fat-(storage) - 3% of total fat in men, 12% in women • Percent Body Fat - • Women: <8% at risk, Average 23%, > 32% at risk • Men: < 5% at risk, Average 15%, > 25% at risk

  3. Energy Balance • Crucial to keep a healthy ratio of fat and lean body mass • Energy • Consumption or expenditure of calories • Control over intake of calories

  4. Evaluating Body Weight and Body Composition • Percent body fat and distribution of body fat = weather a change on body composition would improve health. • Overweight • Obesity • Height-Weight charts • Body Mass Index (BMI) • Body Composition

  5. Assessment of Body Weight • Measurement. • Body Mass Index - BMI= (weight (kg)/Height (m)squared. lbs. = kg [lbs./2.2] inch = m [inch / 39.4]. Healthy BMI = 18.8 - 24.9 BMI of 25or above is Overweight BMI of 30 or above is Obese

  6. BMI Results • Elevated BMIs risks =. • BMIs between 23 and 25 double risk of High blood pressure in men. 26 triples the risk. • BMI of 24 increased the development of Type II diabetes by five times above that of a BMI of 21 in women.

  7. Methods of Determining Percent Body Fat • Hydrostatic (underwater) • Skinfold • Electrical Impedance Analysis • Waist-To-Hip ratio • Waist and the widest part of the hips • Ratio - 1.0 or higher for men 0.8 or higher for women Indicate elevated risk

  8. Excess Body Fat and Wellness • The amount of fat in the body - and its location- can have profound effects on health.

  9. The Health Risks of Excess Body Fat • Obese individuals have a mortality rate twice that of non-obese • Associated with: diabetes, elevated cholesterol levels, impaired heart function, hypertension and cancer • Psychological health: depression, body dissatisfaction and eating disorders • Body Fat distribution and Health • Apples • Pears

  10. Diets • Weight cycling or YO-YO effect of dieting • Some feel that it may be harmful to both overall health and to efforts at weight lost. • Studies have not yet conclusively shown weight cycling be harmful.

  11. Body Image • Collective picture of the body as seen through the mind’s eye. • Perceptions • Images • Thoughts • Attitudes • Emotions

  12. Is It Possible to Be Too Lean? • Less than 8% for women and less than 5% for men. • Extreme has been linked to problems with: • Reproductive • Circulatory • Immune system disorders • Female Athlete Triad • Amenorrhea

  13. Factors Contributing To Excess Body Fat • Genetic Factors • Physiological Factors • Metabolism (RMR) • Hormones • Fat Cells • Carbohydrate Craving

  14. Factors Contributing To Excess Body Fat • Lifestyle Factors • Eating • Physical Activity • Psychosocial

  15. Adopting A Healthy Lifestyle For Successful Weight Management • “Normal” body weight • Diet and Eating Habits • Total Calories • 1600 calories - Sedentary women and older adults • 2200 calories - Children, teenage girls, active women, and sedentary men • 2800 calories - Teenage boys, active men, and very active women.

  16. Adopting A Healthy Lifestyle For Successful Weight Management • Portion Sizes • Energy (calorie) Density • Fat Calories • Complex Carbohydrates • Simple Sugars and Refined Carbohydrates • Protein • Eating Habits

  17. Physical Activity and Exercise • Muscles needing energy. • Not anaerobic only burns simple sugars. • Aerobic burns more of the fat. • Must last 15-30 minutes. • Use all major muscle groups. • Gradually increase time of endurance activities.

  18. Adopting a Healthy Lifestyle • Thinking and Emotions • Coping strategies

  19. Creating an Individual Weight Management Program • Assess your motivation and commitment. • Set a weight loss goal that is healthy and reasonable. • Create a negative energy balance. • Increase your level of physical activity. • Make changes in your diet and eating habits. • Keep records of your weight and behavior change progress.

  20. Overcoming a Weight Problem • Self- Help programs. • Initial weight loss from fluids. • Very low calorie diets need to be avoided. • Diet Books: • Reject books with gimmicks or rotating levels of calories. • Diet Supplements and Diet Aids

  21. Overcoming a Weight Problem • Legitimate programs provide; • Nutritional Education • Emphasis on exercise and change in lifestyle • Individual and Group counseling • Self-Help groups • Registered dietitians • Physician monitored program

  22. Weight Loss Most Experts Recommend a Gradual Weight Loss of ½ to 2 Pounds Per Week!! 1 Lb. Of Fat Is About 3,500 Calories. How? Reduce Diet by 250 Calories/day and Expend 250 Additional Calories/day

  23. Prescription Drug • Appetite Suppressants • Produce a 5-15% weight reduction by controlling appetite. • Once drugs are stopped most return to original heavy weight. • Good option for very obese who need help getting started - permanent life style change.

  24. Surgery • Severely obese - BMI of 40 or higher or are 100 pounds or more over recommended weight. • Roux-en-Y-gastric bypass • Liposuction

  25. Psychological Help • Acceptance and change • Can-do attitude • Body Image • Knowing when the limits to healthy change have been reached. • Knowing the unrealistic cultural ideal.

  26. Eating Disorders • Problems with body weight and weight control. • 1 Million Americans develop anorexia or bulimia each year - 90% are female. • Factors in developing an eating disorder

  27. Eating Disorders • Anorexia Nervosa - Failure to eat enough food to maintain a reasonable body weight. • Characteristics • Fear gaining weight. • Distorted self-image. • Compulsive behaviors and rituals. • Health Risks

  28. Eating Disorders • Bulimia Nervosa - recurring episodes of binge eating followed by purging. • Characteristics • Rapidly consumes food, then purges. • Done in secret. • After a binge - feels ashamed, disgusted and physically and emotional drained. • Health Risks

  29. Eating Disorders • Binge-Eating - Similar to Bulimia except no Purging behavior. • Eating patterns - very rapid, eating until uncomfortably full. • Often eat as a way of coping. • Likely to be obese.

  30. AMENORRHEA LOW BLOOD PRESURE AND HEART RATE DRY SKIN AND FINE BODY HAIR DISORDERS OF THE CARDIO, GASTRO,AND ENDOCRINE CHRONIC HOARSENESS ESOPHAGEAL TEARS TOOTH DECAY CARDIA ARRHYTHMIA ABNORMAL MENSE Anorexia BulimiaHealth Risk

  31. Treatment • Address both eating disorder, misuse of food and manage emotions • Anorexia Nervosa • Bulimia Nervosa • Binge-Eating • Today’s Challenge

  32. Correct Weight • The “right” weight for any individual should be the result of a healthy lifestyle.

  33. Thank You

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