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Healthy Weight

Weight Management - Overweight & Obesity

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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.

Http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/

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How Much Should I Weigh?

1. Body Mass Index (BMI) Overweight

BMI of 25–29.9 Obese

BMI of 30 or higher2. % body fat3. Waist circumference4. Waist to Hip Ratio

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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 18.5-24.9

Overweight BMI of 25–29.9

Obese BMI of 30 or higher

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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%)

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Waist Circumference

• INCREASED RISK FOR DISEASE IF:

• Men: waist circumference greater than 40 inches

• Women: Waist circumference greater than 35 inches

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Waist to Hip Ratio Which shape is better: apple or pear?

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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

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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)

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Treatment of Obesity

Benefits:Lower blood pressureReduce high levels of blood glucoseReduce blood cholesterol and triglyceridesReduce sleep apneaDecrease risk of osteoarthritisLess depression – higher self-esteem

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Treatment of Obesity

Eating plan and nutrition education Exercise Behavior and attitude modification Social support Maintenance support Drug therapy Surgery

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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

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Behavior and Attitude Modification

Self-monitoring Stimulus or cue

control Eating behaviors Reinforcement or self-

reward Self-control Attitude modification

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16http://hsudarren.files.wordpress.com/2007/10/exercise-cartoon.jpg

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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

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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

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Hunger / Fullness Scales10 - 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

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20Clip art images may not be saved or downloaded and are only to be used for viewing purposes.

Copyright ©2007 John Wiley & Sons, Inc.


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