Weight Management: A Multi-Million $$$ A Year Business

Chapter 1195 million

American adults are overweight or obese

Are you digging a grave with a fork?

Yankee stadium

Why Are Americans Over-weight? Lack of exercise Large servings (excessive

calories)Hand to mouth disease

Food selectionsLabel misrepresentation

Labor saving devices / technology Genetics (not a major factor) Childhood fatness Lifestyle / celebrations

Body CompositionFat weight vs. non-fat or lean

body weight / mass

Lean mass includes muscles, tendons, bones, connective tissue, organs, etc

Essential Fat

Minimal amount of fat required by the bodyTemperature regulation, shock

absorption, organ protection3% males10-12% females

Normal Body Fat Ranges For College Aged Males And Females

Males 15 - 20% Females 20 - 25%

> 25% males> 30% females

Health becomes compromised at these levels and above (over-fatness)

Android Obesity vs. Gynoid Obesity (previously covered)

Android obesity: applesRegional fat storage in the abdomen and upper bodyRelated to higher cardiovascular

risk, stroke, and diabetesGynoid Obesity “pears”

Regional fat storage below the waist

Genetics plays a role

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.

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

Ideal Body Weight

Is usually determined by life insurance weight tables

Tables do not address the issue of body composition

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

PeteMedium frame5”11” 160 pounds 25%BF

WillieMedium frame5’11”175 pounds 15%BF

Methods Of Determining Body Fat Percentages

Hydrostatic Weighing

Most accurateMargin of error 2.5%Time consuming,

expensive, complex procedure

Skinfold Measurement

Measured by use of skinfold calipers

Margin of error 3.7%Sites for males and females varyNumber of sites varies: 2,3,5,or 7

site test

Skinfold Measurement #2

Fairly accurateTime savingLess costly

Most commonly used technique

Bio-Electrical Impedance

Measures the resistance to the flow of electrical current in the bodyElectricity will flow through the tissue

offering least resistance (lean tissue)

ExpensiveNot very valid

Girth Measurements

Used by the militaryInaccurate for some

Weight Management

Recommended weight loss1 - 2 pounds weekly

Caloric Information

Definition of calorie: The energy value of food vs. the cost of activity

3500 calories = 1 poundIn a weeks time, if you consume

3500 more calories than you burn, you will gain one pound

1500 calories minimum for males1200 minimum for females

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 (BMR=900 + 500 in activity)

Result: weight gain on fewer calories

BMR Calories Burned at Rest in 24 Hours70% 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

Requirements To Lose Or Maintain Weight

Lifetime commitment to changeEstablish realistic goalsA lifetime of exerciseHealthy food selections

Low fat foods Smaller servings Limit refined carbohydrates Foods high in complex carbohydrates and

fiber

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

Suggestions Helpful In Meeting GoalsRecord food intake Analyze eating patternsAvoid total deprivation of favorite foods

Reduce calories and exercise

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!!

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.

Burn Oxygen To Lose WeightIn order to burn stored fat,

aerobic activity needs to last 45 minutes or longer

As oxygen consumption increases, caloric expenditure increases

Weight Management #2

Example:Reduce caloric intake by 200-300

calories per dayIncrease caloric expenditure by

200 - 300 calories per day (approx. 100 calories burned per mile)

600 calorie deficit over 7 days = 4200 calories or >1 lb. lost

Weight Management #3

Example: walk/run 3 times a week (3 miles) = 900 calories burnedIn 1 month, one pound is lostIn one year, 13.5 pounds are lost

Weight loss as a result of exercise = 80-90% fat tissue (10-20% lean tissue)

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.

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)

“Creeping Obesity”

Weight gain resulting from a small positive caloric balance over time.

Starting at age 25, the average American gains 1 pound a yearThat’s 10 calories more per day

than expended = 1 potato chip

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.

Lowering Your Set Point

Exercise (aerobic)Low fat, high carbohydrate dietDiets high in fat, refined sugars,

and artificial sweeteners have been shown to raise set point levels.

Eating Disorders

63% of Americans are overweight14% are underweightAnorexia nervosaBulimiaMost are in denial

Anorexia Nervosa: General CharacteristicsSelf-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)

Bulimia: Descriptive CharacteristicsAre of normal or slightly below normal

weights

Binge, purge cyclesSelf-induced vomiting / laxativesExcessive exercise Intense, extreme, negative perception

of self

Bulimia: Statistical Data

Higher rate of affliction in females20% of female college population

demonstrate bulimic behaviors at some time.

Overeaters: Food Addiction

It is not always what you’re eating but rather, WHAT’S EATING YOU!!

Treatment of All Eating Disorders:Early interventionPsychological interventionMedical intervention

Practical Guidelines for Gaining WeightIncrease caloric intake

500-1000 extra calories per day High carbohydrate intakeAvoid high fat foods

Increase lean body mass, not fat mass

Let’s Go Have Lunch!!Make wise choicesTraditional menu vs. healthy, p. 277Portion size p. 278

Item, Calories & Fat Calories

McD ¼ pound w cheese 530 270

McD 6pc. Chicken nuggets

290 150

McD Filet of Fish 450 220

BK Big Fish 710 340

Wendy’s Single w everything

410 170

Wendy’s Big Bacon Classic

580 260

Item, Calories & Fat Calories

BK Broiler 550 230

BK Broiler w/o mayo 390 70

BK Fried Chick. Sand. 660 350

BK Fried Chick. Sand.

W/0 mayo

460 150

½ Subway Turkey Breast Sand.

280 40.5

Item, Calories & Fat Calories

Wendy’s Med. French Fries

390 150

Wendy’s Biggie 440 170

Plain Baked Potato

270 0

McD Garden Salad

80 35

1 Pkg Ranch Dressing

230 180

DiscussionPromotional Weight LossProductsFood LabelsFood game

Body CompositionExercise Prescription