Maintaining a Healthy Weight

1
Maintaining a Healthy Weight
2
Calories

• Amount of Calories in food
• Portion size
• Ratio of fat, carbs, and protein
• Fat 9 kcal/gram
• Carbs 4 kcal/gram
• Protein 4 kcal/gram
• 1 pound of body fat 3,500 kcal
• How excess food energy is stored
• Carbs Fat Protein
• Glycogen Body Fat

3
What determines your weight?

• Heredity
• Lifestyle

4
Thanks Mom and Dad!

• Body types
• Mesomorph muscular
• Ectomorph linear
• Endomorph curvy/rounded
• Most people are a combination
• Body types affect where your body stores fat.

5
The Good Old Days

• Compared to 1970
• Men eat 200 more kcal per day
• Women eat 250 more kcal per day
• Because of Technological advances and sedentary
  living
• On average walk 10 miles per day less

6
How much energy do you need?

• The amount of energy you need is based on how
  much energy your body is using.

7
Basal Metabolic Rate

• Definition the minimum amount of energy needed
  to keep you alive when you are in a rested,
  fasting state, such as just after you wake up in
  the morning.
• An easy way to find out your approximate BMR is
  to add a 0 to your body weight.
• EX) If you weigh 135 poundsyour BMR would be
  1,350 kcal.
• Remember this is how many calories your body
  needs just to function you need more calories
  if you move at all!

8
So, how many calories do I actually need?

• BMR how active you are
• The more active you are, the more energy your
  body uses
• The amount of energy needed for an activity also
  increases as body weight increases

9
Energy Balance

• Maintaining your weight
• When the amount of food energy you take in (eat)
  is equal to the amount of energy you use
  (activity) you are in balance
• Energy In Energy Out

10
Gaining Weight

• Eating more food than you burn will cause you to
  gain weight
• Energy Out
• Energy In

11
Losing Weight

• If you eat less than you burn, you will lose
  weight
• Energy In
• Energy Out

12
Calories in MMs

• In order to burn off the amount of calories in
  just 1 MM, you have to walk the length of the
  football field
• You ate 2lets walk

13
Body Mass Index

• A ratio that allows you to assess your body size
  in relation to your height and weight
• Kg/m2
• BMI weight (pounds) x 703/ height2 (inches)
• Good for general populationnot for individuals
• Misclassifies 1 out of 4 cases
• Doesnt distinguish between muscle and fat

14
Body Composition

• The ratio of body fat to lean body tissue
• Ways to measure body comp
• BMI
• Skinfold
• Hydrostatic weighing
• Electromagnetic

15
Skin-fold

• Problems
• Inter-tester error
• Difficult to take skinfolds on fatter people
• Over predicts lean
• Under predicts obese

16
Hydrostatic Weighing (Underwater weighing)

• Leaner tissue weighs more under water because it
  is more dense.

17
Electromagnetic

• Sends an electrical current through your body
• Electricity moves through muscle faster than fat
• Problem dehydration can effect the result
  water is a conductor of electricity

18
Health problems from being overweight

• Heart disease and high blood pressure
• Certain forms of cancer prostate, colon, and
  breast
• Type 2 Diabetes
• Sleeping problems

19
A growing problem

• Overweight a condition in which a person is
  heavier than the standard weight range for his or
  her height
• Obesity having an excess amount of body fat
• 65 million people in the US are obese!

20
Weight Trends in the US

• 1985 - 2005

21
Obesity Trends Among U.S. Adults between 1985 and
2005

• Definitions
• Obesity having a very high amount of body fat in
  relation to lean body mass, or Body Mass Index
  (BMI) of 30 or higher.
• Body Mass Index (BMI) a measure of an adults
  weight in relation to his or her height,
  specifically the adults weight in kilograms
  divided by the square of his or her height in
  meters.

22
Obesity Trends Among U.S. AdultsBRFSS, 1985
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
23
Obesity Trends Among U.S. AdultsBRFSS, 1986
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
24
Obesity Trends Among U.S. AdultsBRFSS, 1987
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
25
Obesity Trends Among U.S. AdultsBRFSS, 1988
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
26
Obesity Trends Among U.S. AdultsBRFSS, 1989
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
27
Obesity Trends Among U.S. AdultsBRFSS, 1990
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
28
Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519
29
Obesity Trends Among U.S. AdultsBRFSS, 1992
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519
30
Obesity Trends Among U.S. AdultsBRFSS, 1993
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519
31
Obesity Trends Among U.S. AdultsBRFSS, 1994
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519
32
Obesity Trends Among U.S. AdultsBRFSS, 1995
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519
33
Obesity Trends Among U.S. AdultsBRFSS, 1996
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519
34
Obesity Trends Among U.S. AdultsBRFSS, 1997
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
35
Obesity Trends Among U.S. AdultsBRFSS, 1998
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
36
Obesity Trends Among U.S. AdultsBRFSS, 1999
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
37
Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 20
38
Obesity Trends Among U.S. AdultsBRFSS, 2001
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
39
Obesity Trends Among U.S. AdultsBRFSS, 2002
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
40
Obesity Trends Among U.S. AdultsBRFSS, 2003
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
41
Obesity Trends Among U.S. AdultsBRFSS, 2004
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
42
Obesity Trends Among U.S. AdultsBRFSS, 2005
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
43
Why are so many people overweight?

• Lack of physical activity
• Diet
• high in fat and sugar
• Convenience of fast food
• Genetics (small part)