Weight Control

1. Weight Control C H A P T E R 4 Weight Control John Byl

2. Learning Outcomes • Describe how obesity creeps up on people. • Calculate and interpret your body mass index. • Explain how to maintain a healthy weight. • Learn to set a realistic fat-loss goal through making permanent lifestyle changes.

3. Introduction Reduced life expectancy • People in poorer countries have insufficient food. • North Americans consume too much food.Obesity costs are at $75 billion in the United States.

4. Quick Facts About Obesity in Canada • Obesity affects 50% of men and 30% of women. • Obesity prevalence doubled between 1965 and 1999. • Women aged 20 to 34 decreased obesity levels by 9%.

5. Quick Facts About Obesity in the United States • An estimated 16% of children aged 6 to 19 are overweight. • More than 65% of adults are overweight or obese. • An estimated 300,000 deaths a year are attributable to obesity. • Heart disease • Diabetes • Various forms of cancer

6. Historical Increases in Obesity in the United States • www.cdc.gov/obesity/data/trends.html • Questions: • Why might some states be leading in obesity? • Why might some states maintain better health?

7. Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2009(*BMI 30, or about 30 lbs. overweight for 5′4″ person) 1990 1999 2009 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Reprinted from www.cdc.gov/obesity/data/trends.html.

8. Increases in Obesity in College • Provencher et al. (2009) study: • Males transitioning from high school to postsecondary education • Distressed males lost weight. • Well-adjusted males gained weight. (continued)

9. Increases in Obesity in College (continued) • Pullman et al. (2009) study of college males transitioning from high school to postsecondary education • What increased? • Weight gain (3 kg average) • BMI • Body fat • Binge drinking • Computer and studying time (continued)

10. Increases in Obesity in College (continued) • Pullman et al. (2009) • What stayed the same? • Energy and nutrient intake • Strength training • Flexibility training • What went down? • Aerobic physical activity (20 minutes of sweating) • Television time • Nightly sleep • Explanation of increased obesity? (continued)

11. Increases in Obesity in College (continued) • Pullman et al. (2009) • Decreased physical activity • Increased sedentary activities

12. Creeping Obesity A gradual increase in weight due to decreasing metabolism and lifestyle changes

13. Measuring Fat Levels • Looking at yourself can be misleading. • Hydrostatic weighing • Skinfold measurements • Electrical impedance devices

14. Calculating Your Body Mass Index Measurements of BMI • Imperial: Weight in pounds ÷height in inches squared × 703 • Metric:Weight in kilograms ÷ height in meters squared

15. Waist-to-Hip Ratios • A WHR over 0.8 for women and over 1.0 for men signals an increased risk of developing weight-related health problems. • Having a belly bigger than the hips increases risk.

16. 1. State the Goal Realistic balance of reducing calorie consumption and increasing activity • Healthy sustainability: Maintaining permanent and positive lifestyle changes (continued)

17. 1. State the Goal (continued) • Food is God’s gift. • Everything God created is good (1 Timothy 4:4-5). • Diet approaches • Atkins • Ornish • Hunter-gatherer • Replace monounsaturated trans fat. • Consume more omega-3 fat. • Eat lots of fruit, vegetables, nuts, and whole grains—avoid high-glycemic loading. • Cut fat efficiently.

18. 2. Assess Your Present Lifestyle • Reevaluate your lifestyle. • Increased BMI and sleep deprivation: Sleep too little or too much, and you gain weight. • Walking improves all-around health. (continued)

19. 2. Assess Your Present Lifestyle (continued) • Fitting in fitness in fun ways • Frequent flights • Knead some dough • Walk through writer’s block • Be the fan of the game • Walk and roll • Think on your feet • Walk-the-talk phone calls • Stretch your computer time • Add time during ad time • Start a walking bus • Parking lot walks

20. 3. Design a Specific Plan • Write out the specific components of your plan in a positive way and make them work. • Revisit your plan from time to time to see when you’re having difficulties. • Revise your plan and you’ll succeed.

21. 4. Predict Obstacles • Predict obstacles and accept personal responsibility for actions. • College/university students (Greaney et al. [2009]) • Lack of discipline • Social situations • Ready access to unhealthy food • For example, what to do • When traveling • When eating out • When stressed

22. 5. Plan Intervention Strategies • Do what you love for physical activity. • Have concrete goals. • Think beyond yourself. • Take rest and stretching breaks from your computer: http://ehs.virginia.edu/ehs/ehs.ergo/ergo.stretch.html

23. 6. Assess Compliance With the Plan • Weigh scale • Pluses • Minuses • Choose wellness. • “Having the desire to do what is good, but I cannot carry it out” (Romans 7:18). • Do not try to look like the impossible. • www.youtube.com/watch?v=hibyAJOSW8U • www.youtube.com/watch?v=DS6vyTTTfgc&NR=1

24. 7. Assess Progress of Your Overall Goal • Set realistic dates to assess progress. • Celebrate successes. • Revise goals if necessary.

25. Next Steps Improve the quality of your life by having a healthy body composition.

26. Advice • Good advice for each other? • www.youtube.com/watch?v=8EIOoynLmw8&feature=relmfu

27. Assignments • Calculate your BMI. • Do you have a body fat-loss goal?