Weight Management: A MultiMillion $$$ A Year Business Chapter 11

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Weight Management A Multi-Million A Year
BusinessChapter 11

• 95 million American adults are overweight or
  obese
• Are you digging a grave with a fork?
• Yankee stadium

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Why Are Americans Over-weight?

• Lack of exercise
• Large servings (excessive calories)
• Hand to mouth disease
• Food selections
• Label misrepresentation
• Labor saving devices / technology
• Genetics (not a major factor)
• Childhood fatness
• Lifestyle / celebrations

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Body Composition

• Fat weight vs. non-fat or lean body weight / mass
• Lean mass includes muscles, tendons, bones,
  connective tissue, organs, etc

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Essential Fat

• Minimal amount of fat required by the body
• Temperature regulation, shock absorption, organ
  protection
• 3 males
• 10-12 females

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Normal Body Fat Ranges For College Aged Males And
Females

• Males 15 - 20
• Females 20 - 25
• gt 25 males
• gt 30 females
• Health becomes compromised at these levels and
  above (over-fatness)

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Android Obesity vs. Gynoid Obesity (previously
covered)

• Android obesity applesRegional fat storage in
  the abdomen and upper body
• Related to higher cardiovascular risk, stroke,
  and diabetes
• Gynoid Obesity pears
• Regional fat storage below the waist
• Genetics plays a role

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Spot Reduction

• There is no such thing as spot reduction in
  reference to fat storage
• Fat cannot be burned off by wearing special fat
  burning suits, specific activities, using
  specific lotions or herbs, or consuming specific
  foods.

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Number Of Adipose (fat) Cells

• Cell number increases prior to birth until
  sometime during puberty (hyperplasia)
• The number of adipose cells becomes fixed in
  early adulthood
• When adults gain or lose weight, it is the result
  of changes in fat storage within each fat cell

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Ideal Body Weight

• Is usually determined by life insurance weight
  tables
• Tables do not address the issue of body
  composition

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Compare 2 MenRecommended weight 154 to
166Which one would be the most healthy based on
this information?

• Pete
• Medium frame
• 511
• 160 pounds
• 25BF

• Willie
• Medium frame
• 511
• 175 pounds
• 15BF

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Methods Of Determining Body Fat Percentages
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Hydrostatic Weighing

• Most accurate
• Margin of error 2.5
• Time consuming, expensive, complex procedure

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Skinfold Measurement

• Measured by use of skinfold calipers
• Margin of error 3.7
• Sites for males and females vary
• Number of sites varies 2,3,5,or 7 site test

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Skinfold Measurement 2

• Fairly accurate
• Time saving
• Less costly
• Most commonly used technique

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Bio-Electrical Impedance

• Measures the resistance to the flow of electrical
  current in the body
• Electricity will flow through the tissue offering
  least resistance (lean tissue)
• Expensive
• Not very valid

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Girth Measurements

• Used by the military
• Inaccurate for some

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Weight Management

• Recommended weight loss
• 1 - 2 pounds weekly

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Caloric Information

• Definition of calorie The energy value of food
  vs. the cost of activity
• 3500 calories 1 pound
• In a weeks time, if you consume 3500 more
  calories than you burn, you will gain one pound
• 1500 calories minimum for males
• 1200 minimum for females

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Example

• Kim wants to lose 25 pounds in 2 months
• She is in caloric balance(energy balance) 1800
  calories (BMR 1300 calories 500 in activity)
• Attempts a near-fasting diet (600-800 calories
  daily)
• The body must learn to live on fewer calories,
  so BMR may drop to 900
• She loses weight and begins to eat a little more
  1600 calories (BMR900 500 in activity)
• Result weight gain on fewer calories

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BMR Calories Burned at Rest in 24 Hours

• 70 of total daily expenditure is related to BMR
  (basal metabolic rate)
• Factors that affect BMR age, sedentary
  lifestyle, gender, caloric intake, exercise
• Increase in lean mass increase in BMR
• Metabolism is elevated for a time even when
  activity has ceased

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Requirements To Lose Or Maintain Weight

• Lifetime commitment to change
• Establish realistic goals
• A lifetime of exercise
• Healthy food selections
• Low fat foods
• Smaller servings
• Limit refined carbohydrates
• Foods high in complex carbohydrates and fiber

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Weight Control

• Eat slowly or choose foods that take time to eat
• Stay busy / Avoid automatic eating
• Plan meals ahead of time
• Do not serve more than you SHOULD eat
• Designated eating location (table)
• Alter your lifestyle in ways you can live with
• Make one change at a time

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Suggestions Helpful In Meeting Goals

• Record food intake
• Analyze eating patterns
• Avoid total deprivation of favorite foods
• Reduce calories and exercise

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How Hard Is It To Lose 5 Pounds?

• Walk 2 miles per day (200 calories), in addition
  to your present activity for 88 days (3 months /
  176 miles) with no change in diet.
• Walk 2 miles per day and reduce daily caloric
  intake by 200 calories ( 1T of mayonnaise and 1
  pat of butter) Lose 5 pounds in 6 weeks!!

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How Hard Is It To Gain 5 Pounds?

• Eat 1 extra cookie per day that has 200 calories
  and gain 5 pounds in 3 months.
• If cookie, or equivalent is consumed, 2 miles of
  walking would burn off the calories and weight
  would remain the same.

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Burn Oxygen To Lose Weight

• In order to burn stored fat, aerobic activity
  needs to last 45 minutes or longer
• As oxygen consumption increases, caloric
  expenditure increases

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Weight Management 2

• Example
• Reduce caloric intake by 200-300 calories per day
• Increase caloric expenditure by 200 - 300
  calories per day (approx. 100 calories burned per
  mile)
• 600 calorie deficit over 7 days 4200 calories
  or gt1 lb. lost

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Weight Management 3

• Example walk/run 3 times a week (3 miles) 900
  calories burned
• In 1 month, one pound is lost
• In one year, 13.5 pounds are lost
• Weight loss as a result of exercise 80-90 fat
  tissue (10-20 lean tissue)

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Weight Management 4

• Weight loss as a result of diet alone 35-45 of
  the weight lost will be lean tissue
• Aerobic activity and resistive training should be
  included in any weight control program.

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Hierarchy of Nutrient Utilization

• Carbohydrates
• Are not easily stored as fat
• Fats
• Increases caloric intake
• Easily stored as fat
• Proteins
• Are burned as a last resort (for the most part)
  and are not easily stored as fat
• Are not easily stored as fat
• Two best fuels for activity
• Carbohydrates (blood sugar) and fats (stored fat)

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Creeping Obesity

• Weight gain resulting from a small positive
  caloric balance over time.
• Starting at age 25, the average American gains 1
  pound a year
• Thats 10 calories more per day than expended 1
  potato chip

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Set Point Theory

• Is there a body fat thermostat or body
  fatometer?
• Theory Every individual has a particular body
  fat level that their body tries to maintain.

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Lowering Your Set Point

• Exercise (aerobic)
• Low fat, high carbohydrate diet
• Diets high in fat, refined sugars, and artificial
  sweeteners have been shown to raise set point
  levels.

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Eating Disorders

• 63 of Americans are overweight
• 14 are underweight
• Anorexia nervosa
• Bulimia
• Most are in denial

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Anorexia Nervosa General Characteristics

• Self-imposed starvation
• Primarily females
• Psycho-social eating disorder
• Intense, inappropriate, unmanaged fear of
  fatness, despite being underweight
• Distorted body perception
• Often begins around puberty (perfectionist /
  dominating mother)

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Bulimia Descriptive Characteristics

• Are of normal or slightly below normal weights
• Binge, purge cycles
• Self-induced vomiting / laxatives
• Excessive exercise
• Intense, extreme, negative perception of self

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Bulimia Statistical Data

• Higher rate of affliction in females
• 20 of female college population demonstrate
  bulimic behaviors at some time.

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Overeaters Food Addiction

• It is not always what youre eating but rather,
  WHATS EATING YOU!!

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Treatment of All Eating Disorders

• Early intervention
• Psychological intervention
• Medical intervention

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Practical Guidelines for Gaining Weight

• Increase caloric intake
• 500-1000 extra calories per day
• High carbohydrate intake
• Avoid high fat foods
• Increase lean body mass, not fat mass

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Lets Go Have Lunch!!

• Make wise choices
• Traditional menu vs. healthy, p. 277
• Portion size p. 278

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Item, Calories Fat Calories
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Item, Calories Fat Calories
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Item, Calories Fat Calories
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Discussion

• Promotional Weight Loss
• Products
• Food Labels
• Food game

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Body Composition

• Exercise Prescription