Chapter 6 Managing a Healthy Weight

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Chapter 6Managing a Healthy Weight
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Managing a Healthy Weight

• What Is Healthy Weight?
• The Regulation of Body Fat
• Diets Don't Work
• Sensible Weight Management
• The Medical Management of Overweight
• Weight-Control Fads and Fallacies
• Body Image
• Eating Disorders
• It's In Your Hands

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Managing a Healthy Weight

• 68 of the U.S. population is considered
  overweight.
• This is a major problem because being overweight
  increases the risk for many illnesses including
  heart disease and diabetes.
• People who are overweight tend to live shorter
  lives than those who are not overweight.

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Managing a Healthy Weight
Adapted from U.S. Centers for Disease Control and
Prevention, National Center for Health Statistics
(March, 2011). Adult Obesity Prevalence in
Canada and the United States. NCHS Data Brief
No. 56.
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Managing a Healthy Weight
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Managing a Healthy Weight
Adapted from U.S. Centers for Disease Control and
Prevention, National Center for Health Statistics
(March, 2011). Health, United States, 2010,
Table 71.
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Managing a Healthy Weight

• Reasons for increase in overweight
• Overconsumption of calorie-dense foods in
  relation to energy expenditure
• Abundance of inexpensive foods that contribute to
  weight gain
• Increase in portion sizes
• Reduction in jobs that require physical labor
• Decrease in leisure-time physical activity
• Increase in suburban living

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Managing a Healthy Weight

• Reasons for increase in overweight
• Reduction in school physical education and
  after-school physical activities
• An increase in time spent watching TV, using the
  computer, and playing video games
• Increase in the pace of life
• Increase in the stress of life

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Managing a Healthy Weight

• What are the things that you have seen that are
  putting Americans at continued risk of being
  overweight?

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Managing a Healthy Weight
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What Is Healthy Weight?

• Concerns about being overweight are most often
  concerns about being over fat.
• Lean Body Massstructural elements of cells, body
  water, muscles, and bone
• Body Fat
• Essential Fat
• Storage Fat

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What Is Healthy Weight?

• Body Fat
• Essential fatNeeded for normal physiological
  function
• Men 3-7
• Women 10-12
• Storage fat
• The rest of the 5-25 of body weight of healthy
  weight individuals
• 1 lb 3,500 calories

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What Is Healthy Weight?

• Obesitya person whose body fat exceeds 30 of
  their body weight
• Body Mass Indexa way of calculating body fatness
• Body Weight (Kg) / Height (m)2
• Healthy 19-25
• Above this recommendation, a person is at
  increased risk for disease.

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What Is Healthy Weight?
Adapted from Mokdad, A. H., et al. (2003).
Prevalence of obesity, diabetes, and
obesity-related health risk factors, 2001.
Journal of the American Medical Association, 289
(1)76-79.
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What Is Healthy Weight?

• Waist-Hip Ratio
• Circumference of waist/circumference of hips
• Healthy
• Women below .8
• Men below .95
• It is healthier to be pear shaped rather than
  apple shaped it is also healthier not to have a
  beer belly.

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What Is Healthy Weight?
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The Regulation of Body Fat

• Calories in vs. calories out
• If you take in more than you need, then you will
  gain body fat.
• Energy balance taking in only what you need so
  that your input equals output
• Excess calories will be stored there are two
  principal calorie-storing mechanisms
• Glycogen, the storage form of carbohydrates
• Triglyceride, the storage form of fat

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The Regulation of Body Fat

• The body is designed to store fat easily in case
  you ever have to go without food. Therefore if
  you allow weight gain to stay on for too long, it
  will be very hard to get it off and keep it off
  later.
• The best weight loss efforts produce a 5-10
  reduction in body weight over the first 6 months
  of trying and no more after that.

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Diets Don't Work

• Going on a diet, or restricting calories, doesn't
  work in the long run because the body turns on a
  mechanism that conserves body fat.
• The focus is on food and not increasing physical
  activity.
• Dieters become disillusioned and discouraged.
• Dieters become bored with the same food.
• Dieters become frustrated not being able to eat
  what and how much they like.

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Diets Don't Work
Adapted from Dansinger, M. I., et al. (2005).
Comparison of the Atkins, Ornish, Weight
Watchers, and Zone diets for weight loss and
heart disease risk reduction. Journal of the
American Medical Association, 293, 43-53.
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Diets Don't Work

• Popular Weight Loss Programs
• Low-calorie Reduce portion size to limit
  calories consumed
• Low-carbohydrate Reduce intake of breads, rise,
  pasta, potatoes, sweets, and snacks
• Low-fat Recommend high complex carbohydrates and
  little fat

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Sensible Weight Management

• A wide variety of body sizes, shapes, and
  compositions is considered healthy. Striving for
  unattainable body weight and shape is unhealthy.
• Calorie-restricting weight-loss programs have not
  proved to be effective.
• Improved nutrition, regular exercise, and a
  desire to feel good are the ways people lose a
  considerable amount of weight and maintain a
  healthful weight for many years.

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Sensible Weight Management

• Sensible weight losers can live healthier lives
  while allowing their body to find its ideal
  weight by
• Forgetting slim, go for health
• Setting realistic goals
• Eating only when hungry and not overeating
• Eating healthy foods
• Exercising

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Sensible Weight Management

• Sensible weight losers can live healthier lives
  while allowing their body to find its ideal
  weight by
• Limiting mindless snacking
• Consuming little or no alcohol
• Being aware of eating triggers
• Not feeding their feelings

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Sensible Weight Management

• Quick Suggestions
• Keep a diary of your weight-loss activities.
• Keep faith with your intention to attain a
  healthful weight.
• Don't count calories or constantly weigh
  yourself, focus on developing healthy behaviors
  and feeling good.
• Ignore weight-loss and exercise-machine
  advertising.

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Medical Management of Overweight

• Techniques include
• Counseling and hypnosis
• Psychological counseling
• Medications Appetite suppressants are
  medications to produce weight loss they diminish
  the sense of hunger
• Surgery Small bowel bypass, gastroplasty,
  gastric bypass
• Liposuction

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Weight-Control Fads and Fallacies

• Most claims made for weight-control products and
  plans are exaggerated and misleading.
• Two major weight-control fads
• Body wraps
• Weight lost is water and not fat
• Chemicals and supplements Natural,
  amphetamines, phenylpropanolamine, benzocaine,
  bulk-producing agents, and hormones

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Body Image

• A person's mental picture of her or his own
  body.
• Body esteem Judgment a person makes about his or
  her body image.
• Society creates a definition of the perfect
  body, which is unrealistic or unattainable for
  most people.
• A lean body is associated with success, sexual
  attractiveness, youthfulness, and personal power.

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Body Image

• Being overly concerned about body image and
  weight can have adverse health consequences
• Low body esteem and low self-worth
• Poor nutrition from extensive dieting
• Inadequate calcium and iron intake from
  undernutrition
• Anorexia or bulimia

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Body Image

• Being overly concerned about body image and
  weight can have adverse health consequences
• Musculoskeletal injuries from over-exercising
• Risks associated with cosmetic surgery
• Cigarette smoking to reduce body weight

Photographed by Kimberly Potvin.
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Eating Disorders

• Slimness is considered a sign of health and
  attractiveness.
• Three of the most common eating disorders are
  anorexia nervosa, bulimia, and binge eating
  disorder.

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Eating Disorders

• Anorexia Nervosa
• Voluntary refusal to eat that leads to severe
  underweight and disturbances in metabolism.
• Characterized by
• Occurrence usually in young women (but can and
  does occur at all ages and in men)
• An overprotective family unable to deal with
  interfamilial conflict
• Disturbances in body image
• Preoccupation with food
• Not eating in the presence of others

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Eating Disorders

• Anorexia Nervosa
• Characterized by
• Resorting to use of laxatives or self-induced
  vomiting
• High energy state, bordering on hyperactivity
• A sense of ineffectiveness, compensated by
  control of eating and body weight as a
  demonstration of control and competence
• Feelings of powerlessness
• Stubbornness and irony

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Eating Disorders

• Anorexia Nervosa
• Possible causes
• Avoidance of adolescence by trying to remain a
  dependent, asexual child
• Attempt to establish identity by controlling the
  environment
• Avoidance of family conflicts

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Eating Disorders

• Anorexia Nervosa
• Treatment includes
• Weight gain.
• Change in attitude toward eating and food.
• Resolution of personal and family conflicts.
• Often psychological counseling is necessary and
  helpful.

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Eating Disorders

• Bulimia
• Voluntary restriction of food intake followed by
  extreme overeating and self-induced vomiting or
  use of laxatives.
• Binge eating disorder is an uncontrollable
  consumption of large quantities of food in a
  short period of time, even if the person is not
  hungry.
• Possible causes Response to psychological
  stress, manifestation of a drive to become an
  ideal woman.

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Eating Disorders

• Bulimia
• Treatment goals
• Stop binge-purge cycle.
• Establish appropriate ways to handle unpleasant
  feelings.
• Improve self-esteem.
• Psychological counseling is often necessary and
  helpful.

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Eating Disorders

• Binge Eating Disorder
• Uncontrolled consumption of large quantities of
  food in a short time, even if the person is not
  hungry
• Binge episode is followed by feelings of disgust,
  depression, and guilt
• Needs help keeping track of and changing
  unhealthy eating behaviors, identifying social
  factors that contribute to the problem,
  counseling, and medication

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It's in Your Hands

• Successful weight control involves reducing
  calorie intake and increasing the level of
  physical activity.
• What are specific things that you can do right
  now to get to or maintain a healthy lifestyle?
• Are there things you need to change?
• How do you eat healthily while on the go and/or
  eating in cafeterias? What are simple things that
  can help?