1 healthy weight weight management - overweight & obesity
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1 Healthy Weight Weight Management - Overweight & Obesity 2 Pressing Health Challenges: Overweight & Obesity As of 2002, 65% of American adults are overweight or obese. The prevalence of childhood overweight and obesity has doubled in the last 20 years. 3 4 5 How Much Should I Weigh? 1. Body Mass Index (BMI) Overweight BMI of 2529.9 Obese BMI of 30 or higher 2. % body fat 3. Waist circumference 4. Waist to Hip Ratio 6 Calculate Your BMI Wt (lbs) x 703 / ht (in) / ht (in) = BMI Shortcomings? 1._________________________ 2._________________________ 3._________________________ Underweight BMI of less than 18.5 Normal weight BMI Overweight BMI of 2529.9 Obese BMI of 30 or higher 7 Determining Body Fat Body Fat Measurements Triceps Skinfold Test Bioelectrical Impedance Analysis Underwater Weighing Guidelines for % body fat: Women 20-35% body fat (athlete 16%-28%) Men 8-25% body fat (athlete 5%-15%) 8 Waist Circumference INCREASED RISK FOR DISEASE IF: Men: waist circumference greater than 40 inches Women: Waist circumference greater than 35 inches 9 Waist to Hip Ratio Which shape is better: apple or pear? 10 Health Implications of Obesity Increased risk for: Type 2 diabetes High blood cholesterol levels Hypertension Cardiovascular disease Stroke Sleep apnea and respiratory problems Certain types of cancer Gallbladder disease Osteoarthritis Complications in pregnancy and childbirth 11 Theories of Obesity Obesity is caused by an interaction of factors: Genetic (inherited) Environmental (social and cultural) Metabolic (physical and chemical) Behavioral (psychological and emotional) 12 Treatment of Obesity Benefits: Lower blood pressure Reduce high levels of blood glucose Reduce blood cholesterol and triglycerides Reduce sleep apnea Decrease risk of osteoarthritis Less depression higher self-esteem 13 Treatment of Obesity Eating plan and nutrition education Exercise Behavior and attitude modification Social support Maintenance support Drug therapy Surgery 14 Surgery for weight loss When is it appropriate? BMI 40 Health conditions that require weight loss Do you know anyone that has had it? Pros and cons? Bottom line: Kcal in = Kcal out to maintain weight loss 15 Behavior and Attitude Modification Self-monitoring Stimulus or cue control Eating behaviors Reinforcement or self- reward Self-control Attitude modification 16 17 Say Goodbye to Diets Discover Intuitive Eating: A non-diet approach to weight management Intuitive eaters eat when they are hungry and stop when they feel satisfied. Intuitive eating or normal eating is not based on deprivation, calorie counting or making foods forbidden. It is based on making peace with food, making eating pleasurable and being in tune with your mind and body. Small children are usually quite good at letting us know when they are hungry and when they are full. We all had that ability at one time. The good news is that we can relearn how to become an intuitive eater. From: Intuitive Eating, by Evelynn Tribole and Elyse Resch 18 Intuitive Eating No strict food restrictions 80/20 concept - Moderation Eat slowly - 20 minutes before second helping Mindful Eating: savor flavors, texture, use all senses Eat only when hungry and Stop when full 19 Hunger / Fullness Scales 10- STUFFED: so full that you feel nauseous 9 - VERY UNCOMFORTABLY FULL: you need to loosen your clothes 8 - UNCOMFORTABLY FULL: you feel bloated 7 - FULL: you feel a little bit uncomfortable 6 - PERFECTLY COMFORTABLE: you feel satisfied 5 - COMFORTABLE: you're more/less satisfied, but could eat a little more 4 - SLIGHTLY UNCOMFORTABLE: you're just beginning to feel signs of hunger 3 - UNCOMFORTABLE: stomach is rumbling 2 - VERY UNCOMFORTABLE: you feel irritable & unable to concentrate 1 - WEAK & LIGHT-HEADED: your stomach acid is churning 20 Clip art images may not be saved or downloaded and are only to be used for viewing purposes. Copyright 2007 John Wiley & Sons, Inc.