Download Finding a Healthy Balance

Chapter 9
Managing Your
Weight:
Finding a Healthy
Balance
Lecture Outline
Copyright © 2010 Pearson Education, Inc.
written by Bridget Melton, Georgia Southern University
Objectives
• Define overweight and obesity, describe the current
epidemic of overweight/obesity in the United States,
and understand risk factors associated with these
weight problems.
• Explain why so many people are obsessed with
thinness.
• Discuss reliable options for determining percent
body fat and the right weight for you.
Copyright © 2010 Pearson Education, Inc.
Objectives (cont.)
• Describe factors that place people at risk for
problems with obesity. Distinguish between factors
that can and cannot be controlled.
• Discuss the roles of exercise, diet, lifestyle
modification, fad diets, and other strategies of
weight control, and which methods are most
effective.
• Describe major eating disorders, explain their health
risks, and indicate the factors that make people
susceptible to them.
Copyright © 2010 Pearson Education, Inc.
Obesity Trends
• Over the past 20 years, the United States has
become known as one of the fattest nations on
Earth.
• Sixty-six percent of American adults are overweight.
• Seventy-two million are categorized as obese.
• Obesity rates have risen a lot in nearly every state.
• Mississippi is the heaviest state.
• Colorado is ranked as the least heavy.
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Obesity Trends among U.S. Adults, 1985,
1996, and 2007
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Determining the Right Weight for You
• Overweight: increased body weight in relation to
height
• Body mass index (BMI): a formula for weight
assessment based on a weight-to-height relationship
• Obesity
• Mild: 20 to 40 percent over ideal weight
• Moderate: 41 to 99 percent over ideal weight
• Severe, morbid, or gross: 100 percent or more
Copyright © 2010 Pearson Education, Inc.
Copyright © 2010 Pearson Education, Inc.
Assessing Fat Levels
• Body mass index (BMI)
• Weight (kg) / height squared (m2)
• Healthy weight is a BMI of 19 to 25.
• Overweight is a BMI of 25 or more.
• Obese is a BMI of 30 or more.
Copyright © 2010 Pearson Education, Inc.
Body Mass Index: Are You at a Healthy Weight?
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Waist Circumference and Ratio Measurements
• Waist circumference should be less than:
• Men: 40 inches
• Women: 35 inches
• Waist-to-hip ratio should be less than:
• Men: 1.0
• Women: 0.8
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Overview of Various Body Composition
Assessment Methods
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Overview of Various Body Composition
Assessment Methods (cont.)
Copyright © 2010 Pearson Education, Inc.
Factors Contributing to Obesity
• Heredity
• Body type and genes
• Twin studies
• Observe twins separated at birth and raised in
different environments
• Specific obesity genes
• Ob gene
Copyright © 2010 Pearson Education, Inc.
Copyright © 2010 Pearson Education, Inc.
Physiological and Hormonal Factors
• Basal metabolic rate (BMR)
• Set-point theory
• Hunger hormones
• Satiety
• Hunger
• Appetite
• Fat cells
• Hyperplasia is an excessive number of fat cells.
• Hypertrophy is the ability of existing fat cells to swell
and shrink.
Copyright © 2010 Pearson Education, Inc.
Activity Break: Environmental Factors
• List environmental factors that can directly or
indirectly contribute to obesity.
• 1 to 2 minutes
• We will compile a list.
Copyright © 2010 Pearson Education, Inc.
Environmental Factors
• Bombardment with advertising (high-calorie foods,
super-sized portions, etc.)
• Changes in the number of working women
• Bottle feeding of infants
• Misleading food labels
• Increased opportunities for eating
Copyright © 2010 Pearson Education, Inc.
Psychosocial Factors
• Big contributors
• Physical activity
• Smoking
• Additional factors
• Food used as a reward
• Comfort foods
• Social ritual
• Clock as a guide for “time to eat”
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Gender Differences
• Men
• Ideal is a total body fat of 11 to 15 percent
• Women
• Ideal is a total body fat of 18 to 22 percent
Copyright © 2010 Pearson Education, Inc.
Copyright © 2010 Pearson Education, Inc.
Risk Factors for Obesity
• Higher in minorities, especially women
• Environmental factors
• Advertising
• Fast food
• Bottle feeding infants
• Misleading food labels
• Sedentary lifestyles
• Automated equipment
• Computer and TV use
• Decline in physical education requirements in
schools
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One Person at Various Stages of Weight Loss
Copyright © 2010 Pearson Education, Inc.
Managing Your Weight
• Keep weight control in perspective.
• Understand calories.
• Include exercise.
• Improve eating habits.
• Select a nutritional plan.
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The Concept of Energy Balance
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Selecting a Nutritional Plan
• Set realistic goals.
• Reward yourself for meeting goals.
• Seek assistance in selecting a dietary plan.
• Stick to it.
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The “Eat” Response
Copyright © 2010 Pearson Education, Inc.
ABC News Video: Food Diary Diet Writing
| Food Diary Diet Writing
Discussion Questions
1. What is the best way to manage weight?
2. Is it possible to wake up one day and decide to
lose weight and be successful? What are
necessary steps to making this type of decision
and following-through?
Copyright © 2010 Pearson Education, Inc.
Considering Drastic Weight-Loss Measures
• Miracle diets, fasting, starvation, or other very low–
calorie diets (VLCDs) have been shown to cause
serious health risks.
• Low-calorie intake forces the body to convert fat into
energy, a process called ketosis.
• Drug treatment can mean health risks over time.
• Surgery may be the only option for some, but health
risks do exist.
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Weight-Loss Surgery Alters the Normal
Anatomy of the Stomach
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Trying to Gain Weight
• Eat at regularly scheduled times.
• Eat more.
• Supplement your diet.
• Eat with people you are comfortable with.
• Avoid diuretics.
• Relax.
Copyright © 2010 Pearson Education, Inc.
Thinking Thin: Body Image Distortion
• Waiflike celebrities set the standard for what we find
attractive.
• “Thin is best” message
• Social bias against the overweight
• Obese people are increasingly stigmatized
• Social physique anxiety (SPA) is the desire to look
good and has a destructive or disabling effect on
one’s ability to function effectively in interactions with
others.
Copyright © 2010 Pearson Education, Inc.
Copyright © 2010 Pearson Education, Inc.
Eating Disorders
• Anorexia nervosa
• Refusal to maintain normal body weight
• An intense fear of gaining weight
• A distorted body image
• The absence of at least three menstrual cycles
• Bulimia nervosa
• Repeated eating binges and rapid consumption of
large amounts of food, stopping only because of
severe abdominal pain or sleep
• Binge eating disorder (BED)
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The Eating Issues and Body Image Continuum
Copyright © 2010 Pearson Education, Inc.
Who’s at Risk?
• Women age 12 to 25
• Men represent up to 25 percent of anorexia nervosa
and bulimia patients; 40 percent of binge eaters
• Apparent common factors
• Have a need to win approval
• Are clinically depressed
• Suffer from obsessive-compulsive disorder
• Have low self-esteem and a negative body image
Copyright © 2010 Pearson Education, Inc.
Treatment for Eating Disorders
• Reduce the threat to life and stabilize patient.
• Begin long-term therapy that involves family, friends,
and significant others.
• Focus on psychological, social, environment, and
physiological factors.
• Join support groups that help the family and patient.
Copyright © 2010 Pearson Education, Inc.