Managing Your Weight

• List the factors that have contributed to the increase in overweight and obesity, in the United States.

• Discuss factors that may influence body image.• Define overweight and obesity.• Identify the main health risks of excess weight.• Assess dietary, exercise, and psychological

approaches to weight loss.• Identify and describe the symptoms, health

consequences, and treatments associated with eating disorders.

• List three specific behavior changes that they could incorporate into daily life to achieve or maintain a healthy body weight.

Chapter Learning Objectives

Global Epidemic

•Five percent of the U.S. population is morbidly obese.•Obesity rates of young adults between 20-39 have tripled in the last three decades•Obesity at age 20 can cut 20 years off a person’s life

America’s Weight Increase

17% of children

AND68% of adults

Ethnic Disparities

Multiple Reasons For Weight Gain

Added calories Bigger portions Fast food Physical inactivity Passive entertainment Genetics

Childhood development Emotional influences Social networks

Marriage and Children

Supersized Portions

Environment Influences Weight

Social Network

Overweight seek out relationships with others who are overweight

Studies find that when one person becomes obese, friends are more likely to become obese

IncomeThe less money you make, the more likely you are to be overweight

Race Minorities at higher risk for obesity

Body Image Is Influenced By Media

The gap between reality and the media’s portrayal of ‘ideal’ is growing

Women

Overestimate their weight

Compare weight to others more frequently than men

Less satisfied with body throughout life

MenUnderestimate their weight

Image has a greater effect on men between ages of 30 and 50

Boost Your Body Image

Walk with more bounce in your step.Focus on the parts of your body that you like.Treat yourself with the respect that you would

like to receive from others.Work with hand weights.Do not put off special plans.Change your posture and you will look and

feel better.

Understanding Weight Problems

Calories Measure of the amount of energy that can be derived

from food. Influenced by gender, age, body-frame size, weight,

percentage of body fat, and basal metabolic rate.

Basal Metabolic Rate Number of calories needed to sustain your body at rest. Use myplate.gov to estimate your recommended caloric

intake.

Remember, regardless of whether you consume carbohydrates, protein, or fat, if you take in more calories than your body requires, your body will

convert the excess to fat.

Defining Overweight And Obese

Category BMI

Overweight 25+

Obese 30+

Class 1 30-34.9

Class 2 35-39.9

Class 3 40+

Body-Mass Index (BMI) is one measure of weight related health related risks

Health risks begin at BMI of 25 and increase as BMI rises

Risk of dying of weight-related problems begins at BMI of 30

How To Gain Weight

Some adolescents and young adults are too thin and need to gain weight

Add more variety to your foods

Eat more frequently by having small meals

Choose some calorie-rich foods

Drink juice instead of soda

Use a meal replacement as a snack

Exercise regularly

Holding the Line on College Weight Gain(from Health on a Budget, pg 204)

Plan Meals

Plan AlternativeBehaviors

Take Advantageof Physical

Activity Programs

Eat at “Home”

Don’t Linger

Obesity Kills

The effects of obesity on health are the equivalent of 20 years of aging

Disease

Links

Type 2 diabetes

Cancer

Heart disease and stroke

Emotional Toll

Guilt

Depression

Social Effects

Women less likely to marry, earn less, lower college graduation rate

Health Dangers Of Excess Weight

Major Diseases Linked to Obesity

Type 2 DiabetesReducing risks: Lose weight and increase

physical activity to help control blood sugar levels.

Heart Disease and StrokeReducing risks: Lose 5-15% of your weight to

lower blood pressure and lower cholesterol.

CancerReducing risks: Losing weight can may prevent

as many as 1 of every 6 cancer deaths.

Why We Overeat

Hunger The physiological drive to consume food

Appetite

A desire for food, stimulated by anticipated hunger, physiological changes within the brain and body, the availability of food, and other environmental and psychological factors.

Satiety Feeling of fullness after eating

Hormones Regulate Appetite

LeptinProduced by fat cells

Slows metabolism

Ghrelin

Reduced by exercise

Released before meals

Stimulates appetite

OthersSerotonin produces satiety

Peptides from digestive tract

It can take as long as 20 minutes to get these signals, so eat slowly

The Key To Weight Loss Is Simple

Consume Less and Exercise

But, keeping weight off is not simple

Designing a DietYour Strategies for Change pg 209

Avoid “bad” fats, including trans-fatty acids and partially hydrogenated fats

Consume “good” fats, such as omega-3 fatty acids everyday

Eat fewer “bad” carbohydrates, such as sugar and white flour

Eat more “good” carbs, including fruits, vegetables, legumes, and unrefined grains like whole-wheat flour and brown rice

Opt for quality over quantity.

Exercise more.

Eliminate sweetened soft drinks and drink water instead

Weight Loss Diets

High-Carbohydrate, Low Fat

Eat fewer calories without eating less food

Low-Carbohydrate, High-Protein

Eat fewer carbohydrates without eating fewer calories

Modified Carbohydrate

Focus on ‘good carbs’ and resist ‘bad carbs’

More Weight Loss Diets

Low-Calorie

Nothing forbidden, just limit amount eaten

Low-Carbohydrate

Low caloric intake based on proportioning food types

Be willing to try different diets. No one diet works for everyone.

Avoid Diet Traps

Very low-calorie diets

Diet pills• Talk to your doctor first

Diet foods• Often high in sugar

Yo-yo syndrome (fig. 7.3)• On-again, off-again low-calorie dieting• Use exercise to curb weight gain when increasing calories

Weight Cycling Effect of Repeated Dieting

Physical Activity

Health Benefits30 minutes of moderate intensity exercise per day

Weight Gain Prevention60 minutes of moderate intensity exercise per day

Weight Loss Maintenance60-90 minutes of moderate intensity exercise per day

Children and Teenagers60 minutes of moderate intensity exercise per day

BenefitsHelps maintain a healthy weight by increasing energy expenditure, building muscle tissue and burning off fat

stores; stimulates the immune system; and reduces the risk for several chronic diseases

Recognize And Stop Emotional Eating

Three Steps To Curb Emotional Eating

1. Know your triggers• Record your feelings and eating behaviors in a journal.

2.Put your body in charge, not your emotions• Avoid getting so hungry and feeling so deprived that you

become desperate and panicky.

3. Focus on your feelings•Rate the intensity of your emotions

Characteristics of Maintaining Weight Loss

1. Personal responsibility for change. Weight loss winners develop an internal locus of control

2. Exercise. Registry members report an hour of moderate physical activity almost every day.

3.Monitoring. About 44 percent of registry members count calories, and almost all keep track of their food intake in some way.

4. Vigilance. Successful losers keep tabs on their weight and size.

5.Breakfast. A morning meal improves concentration and problem-solving ability, boosts energy levels, and helps control weight.

Treatment For Severe Obesity

Drug Therapy

Xenical (orlistat)Alli (over the counter orlistat)Meridia (sibutramine)

Surgery

Gastric Bypass• Permanent bypass of stomach• Permanent weight loss common

Banding• Makes stomach size smaller• Adjustable• More likely to regain weight

Unhealthy Eating Behaviors

Extreme Dieting

Preoccupied with food and weight

At risk for anorexia nervosa

Compulsive Overeating

Food addiction

Eat fast and eat a lot

Binge Eating

Eat large amount of food in short time

Binge at least twice a week for 6 months

Eat until over-full

Who Is At Risk For Eating Disorders?

Eating disorders affect an estimated 5 to 10 million women and 1 million men

Many male and female athletes are vulnerable to eating disorders

Factors that increase risk

• Preoccupation with thin body• Perfectionism• Excessive cautiousness

Four Risk Factors For Adolescent Girls

Most likely to have an eating disorder if all four factors are present:

1. High BMI

2. Menarche before 6th grade

3. Extreme concern with weight or shape

4. Teasing by peers

Eating Disorder - Anorexia Nervosa

Two Types1. Restricting

2. Binge eating/purging

Features

Refusal to maintain normal body weight

Intense fear of gaining weight

Distorted body image – feeling fat when emaciated

Absence of three menstrual cycles

Eating Disorder - Anorexia Nervosa

Causes

Complex interaction of factors

Personal loss

Perfectionist personality

Effects

Brain changes• Abnormal cortisol, dopamine, serotonin, norepinephrine levels

Menstrual cycle stops

Adolescents do not have normal sexual maturation

Heart irregularities

Eating Disorder - Anorexia Nervosa

Treatment

Medical therapy for re-feeding

Multiple types of therapy

Possibly antidepressant medication

Outcome

Most people can return to normal weight

Return to normal eating behaviors takes a long time

Medical Complications of Weight Loss fromAnorexia Nervosa

Eating Disorder – Bulimia Nervosa

Two Types

1. Purging

2. Non-purging

Causes

Rigid diet that lasted from several weeks to a year or more

Obesity in adolescence

Recovery from anorexia

Depression

Characteristics Of Bulimia Nervosa

Repeated binge eating

Feeling lack of control over eating

Regular reliance on self-induced vomiting, laxative or diuretics

Strict dieting, fasting, vigorous exercise

Two bingeing episodes/week for at least 3 months

Preoccupation with body shape and weight

Eating Disorder – Bulimia Nervosa

Effects

Damage to teeth and gums

Dehydration

Electrolyte imbalances

Cardiac arrhythmia and death

Treatment Cognitive-behavioral therapy

Outcome

Recovery takes years

May have episodes of normal eating interspersed with bingeing

•Abnormal levels of crucial chemicals.•Inflammation of the salivary glands.•Erosion of the esophagus and stomach.•Severe abdominal pain.•Erosion and decay of dental enamel, particularly of front teeth.

•Fatigue and weakness.•Seizures.

Medical Complications Related to Purging

Do You Have An Eating Disorder?

Do you make yourself sick because you feel uncomfortably full?

Do you worry you have lost control over how much you eat?

Have you recently lost more then 14 pounds in a three-month period?

Do you believe yourself to be fat when others say you are too thin?

Would you say that food dominates your life?

Score one point for every “yes.” A score of two or more is a likely indication of anorexia nervosa or bulimia nervosa.

Taking Control of Your Weight

Be realistic. Recognize that there are no quick fixes.

Note your progress. Adopt the 90 percent rule.

Look for joy and meaning beyond your food life.

Try, try again.

It helps to throw this out and use Body Composition or other methods to determine body fatness