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Weight, Body Composition, and Health. Maintaining a Healthy Body Weight. Weight and Health. Goal is to determine if an individual is: Underweight Health risks Healthy weight Overweight Health risks if overweight and overfat Huge health issue in US (see page 280). Key:. No Data.
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Weight, Body Composition, and Health Maintaining a Healthy Body Weight
Weight and Health • Goal is to determine if an individual is: • Underweight • Health risks • Healthy weight • Overweight • Health risks if overweight and overfat • Huge health issue in US (see page 280)
Key: No Data <10% 10%–14% 15%–19% 20%–24% _ >25% _ Increasing Prevalence of Obesity (BMI >30) among U.S. Adults 1991: Only four states had obesity rates greater than 15 percent. 1996: Over half of the states had obesity rates greater than 15 percent. 2001: Only one state had an obesity rate below 15 percent, most had obesity rates greater than 20 percent and one had an obesity rate greater than 25 percent.
Obesity Prevalence - 2004 • 9 states > 25% population obese
Evaluating Weight/Health Status • Compare weight to standard height-weight tables • Tables are of limited value and use
Evaluating Weight/Health Status • Body Mass Index (BMI) • Preferred measure for evaluating weight • Based on significant amount of research
BMI Figures • Men Women • 19.8 18.8 • 21.1 19.3 • 22.2 20.9 • 23.6 23.1 • 25.8 26.2 • 28.1 29.9 • 31.5 34.3 • 35.2 38.6 • 41.5 45.4
BMI • BMI is not a good measure for evaluating a body builder/serious athlete’s weight/health • Low end is an appropriate measure of being underweight for all
BMI • Calculating BMI BMI = weight in pounds x 703 (height, inches)2
BMI • Calculating the weight associated with a desired BMI: Weight, lbs = desired BMI x (height, inches)2 703
Calculating BMI BMI = weight in pounds x 703 (height, inches)2 Weight, lbs = desired BMI x (height, inches)2 703
BMI Figures • Men Women • 19.8 18.8 • 21.1 19.3 • 22.2 20.9 • 23.6 23.1 • 25.8 26.2 • 28.1 29.9 • 31.5 34.3 • 35.2 38.6 • 41.5 45.4
Body Fat • Need enough body fat to meet basic needs, but not so much as to increase health risks
Body Fat • Essential Body Fat: • Males: 3% body fat • Females: 12% body fat, 20% for reproductive health (menstruation and fertility) • The latter value has recently come into question
% Body Fat and Health • Health risks increase when: • Males: % body fat > 22 – 25 % • Females: % body fat > 32 – 35 % • Higher number is for those 40 and over.
Measuring % Body Fat % body fat is difficult to measure accurately • Common methods for measuring: • Fat fold measures with calipers • Bioelectric impedance • Underwater weighing • MRI
Distribution of Body Fat Matters • Central Obesity (apple shape) • Fat stored around the organs of the abdomen • Associated with increased risk of: • Heart disease • Stroke • Hypertension • Some cancers
Distribution of Body Fat • More on central obesity • More common in men and post-menopausal women • Associated with smoking • Abdominal fat is likely to go directly to the liver and be used to make VLDL LDL
Distribution of Body Fat • Lower-Body Obesity (pear shape) • Fat stores are concentrated around the hips and thighs • Doesn’t raise health risks as much as central obesity. • See most often in women during reproductive years
Waist Circumference • Health risks increase when waist circumference is: • Greater than 40” in men • Greater than 35” in women • Risk is even greater if BMI is also > 24.9
Health Risks and Weight • Health risks in each category increase if: • Waist is > 40” men, > 35” women • Smoke • Physically inactive • High blood glucose • High LDL levels or low HDL levels • Family history of heart disease, stroke, hypertension
What are the Health Issues? • Health issues associated with being overweight or obese: • Type II diabetes • Hypertension • High cholesterol • Heart disease
Health Issues • Health issues continued • Gall bladder disease • Osteoarthritis • Respiratory problems • Hernias • Varicose veins • Flat feet • Complications during surgery and pregnancy
Health Issues - Underweight • Increased risk of infection and illness • Tired and weak (may be anemic) • Amenorrhea (periods stop) • Reduced fertility • Complications during surgery • Poor growth and development in kids
Summary Methods for Evaluating Weight/Health Status • Compare weight to standard tables (not useful) • Calculate BMI • Determine % body fat • Evaluate fat distribution • Measure waist circumference • Consider other risk factors
Who should lose weight? • For people who are overweight or obese and have 2 or more risk factors weight loss is recommended • even a small weight loss (10% of body weight) will significantly decrease health risks
Who should maintain their weight? • Individuals with a healthy BMI should maintain their current weight. • Individuals who are overweight, do not have a high waist circumference, and have less than 2 risk factors should prevent further weight gain
Who should gain weight? • Individuals who are have a BMI of less than ______ should gain weight.
Strategies for Weight Loss • In general need to decrease caloric intake and increase physical activity • Generally need both for long-term weight loss
Strategies for Weight Loss • Set reasonable goals • 1-2 pounds per week • Loss of 10% of body weight • May set interim goals if a large amount of weight loss is desired
Strategies for Weight Loss • To lose 1 pound per week you need to reduce caloric intake (or increase caloric output) by: • 500 kcal per day = 3500 kcal/week
Strategies for Weight Loss • Avoid fad diets and weight loss supplements • Avoid very low calorie diets • Never less than 1200 kcal per day • Why??
Strategies for Weight Loss • Increase level of physical activity • 30-45 minutes, 3-5 days a week • Add weight bearing exercise to build muscle • Why?
Strategies for Weight Loss • Reduce portion size • Increase intake of fiber (why?) • More fruits and veggies • More whole grain products • Limit empty calories • Soda, alcohol, candy…..
Strategies for Weight Loss • Drink plenty of water • Eat a salad before dinner • Low calorie dressing • Buy/make fixed size portions • Avoid buffets and family style serving • Reduce fat content of foods w.o increasing portion size
Strategies for Weight Loss • Avoid starving all day…..leads to binging • Others????
Extreme Measures • Extreme weight loss measures may be called in cases of severe obesity (BMI >40) • When health issues of weight are greater than the health issues associated with the treatment
Extreme Measures • Treatment is usually: • Surgery to drastically reduce stomach size and to bypass some of the SI • Long-term success depends upon compliance with dietary restrictions • Lifetime medical supervision is needed • At high risk of many vitamin and mineral deficiencies • Medications
Weight Gain • Goal is to add lean body mass (as well as body fat if extremely underweight) • Exercise is an important component of weight gain • Weight gain can be just as challenging as weight loss!
Strategies for Weight Gain • Chose energy dense foods • May be higher fat choices • Someone who is seriously underweight can afford a little more fat • Examples: • 2% milk vs. skim milk • Peanut butter on anything • Salmon vs. haddock
Strategies for Weight Gain • Eat regular meals • Do not call a “non-meal” a meal • Lettuce or carrots or an apple are not lunch • Leave salad for last • Increase portion size • Extra meat or cheese on sandwich • Larger bowl of cereal, add a banana
Strategies for Weight Gain • Snack between meals, but not too close to meals! • Chose nutritionally /calorie densesnacks • Peanut butter on apple or crackers • Bowl of cereal with milk • Trail mix (seeds, nuts, raisins….) • Slimfast or instant breakfast • Drink caloric beverages • Milk, juice …..