Download CONTROLLING YOUR WEIGHT

1st ANNOUNCEMENT OF YOUR LIFE
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a crying naughty boy !
oh, what a beautiful girl !
a movie star is coming !
takes after his ugly father....
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anyway, this baby will pass away in ?? years..
SHE WEIGHS 4.2 KG
HEALTH RISKS OF OBESITY
• having a weight problem - and that
can be underweight as well as
overweight - is not a laughing
matter.
• chronic disease is more prevalent
among obese people than in
individuals with normal body fat.
HEALTH RISKS OF OBESITY
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hypertension
stroke
renal disease
gallbladder disease
diabetes
pulmonary disease
problems with
anesthesia during
surgery
• osteoarthritis & gout
• flat feet
• breast & endometrial
cancer
• abnormal plasma lipids
& lipoproteins
• impaired cardiac
function
• menstrual irregularities
& toxemia in pregnancy
• impaired heat tolerance
• organ compression by
adipose tissue
• psychological trauma
CONTROLLING YOUR WEIGHT
OVERWEIGHT / OBESE ARE NOT SCIENTIFIC
TERMS, BUT LOADED WORDS THAT TRIGGER
ANXIETY AND FRUSTRATION
OUR CULTURE IS PREOCCUPIED WITH WEIGHT
BATHROOM SCALES ARE ALMOST COMMON AS
BATHROOMS, HOW MANY PEOPLE WEIGH
THEMSELVES DAILY AS PART OF THEIR MORNING
ROUTINE? THOUSANDS? TEN THOUSANDS?
MILLIONS?
Body Composition
Body Composition
– Lean body mass - all the body’s non-fat tissue:
bone, water, muscle, connective tissue
– Body fat
» Essential fat - fat incorporated into nerves
and organs
» Nonessential fat - within fat cells, below the
skin and around major organs
Overweight
People whose weight falls above the
range recommended for their gender,
age and height
What is Obesity?
WHAT IS OBESITY
• OBESITY IS A MEDICAL TERM MEANING THE STORAGE
OF EXCESS FAT IN THE BODY
• NORMAL RANGE OF FAT %
– MALE
3% - 20%, OVERFATNESS >20%
– FEMALE 12% - 30%, OVERFATNESS >30%
• A 250-POUND SIX-FOOT LINEBACKER: OVERWEIGHT
ACCORDING TO ORDINARY STANDARDS, BUT, BELOWAVERAGE AMOUNT OF BODY FAT
• A VERY SEDENTARY HABITS PERSON: NORMAL WEIGHT
RANGE , BUT, SMALL MUSCLE MASS / EXCESS FAT
Research by Dr. Albert Behnke
• early 1940s, Dr. Behnke, a US Navy physician and
foremost authority on body composition.
• detailed measurements on the size, shape, and
structure of 25 professional football players.
• body weight ranged from 72.3 - 118.2 kg.
• body weight: 15% above the average “weight-for
height” is overweight and rejected for entry into the
military. 17 of them were classified as too fat.
• 11 of the 17 had a relatively low % of body fat - the
excess weight resulted primarily from their large
muscular development.
Assessing Body Weight
• Height-Weight Charts
• Body Mass Index (BMI)
BODY MASS INDEX (BMI)
BMI =
Weight in kilograms
Height in meters
HOW FAT IS TOO FAT
• Percent Body Fat As a Criterion
• Fat Patterning As a Criterion
• Fat Cell Size and Number As a
Criterion
MEASURE YOUR FAT
SKINFOLD MEASUREMENTS
SUM OF 3 SKINFOLDS / AGE
– SKINFOLD LOCATIONS FOR WOMEN
» TRICEPS
» ILIAC CREST
» THIGH
– SKINFOLD FOR MEN
» CHEST
» ABDOMINAL
» THIGH
FAT PATTERNING
• Adipose cells display remarkable diversity depending
upon where they are concentrated. Some are highly
efficient at taking up excess nutrients calories from
the bloodstream, while others readily release their
stored energy for us by other tissues. This helps to
explain why certain fat deposits are so difficult to
reduce.
• It is also apparent that the patterning of adipose tissue
distribution, independent of total body fat, effects the
health risk of obesity.
WAIST-TO-HIP RATIO
FAT CELL SIZE AND NUMBER
The body increases its quantity of adipose
tissue in two ways:
1. Fat cell hypertrophy: enlarging or filling
existing fat cells with more fat
2. Fat cell hyperplasia: increasing the total
number of fat cells
FAT CELL SIZE AND NUMBER
1. The person with the lowest fat content had the fewest number of fat
cells, while the fattest subject had considerably more cells.
2. There was little relationship between total body fat in the obese and
the average size of fat cells.
3. This suggests that there may be some biologic upper limit to how
large fat cells can become. After this size is reached, cell number
probably become the key factor determining the extent of obesity.
FAT CELL SIZE AND NUMBER
The excessive mass of adipose tissue in
obesity, therefore, must occur by fat cell
hyperplasia.
An average nonobese person : 25-30 billion fat
cells
A moderately obese person: 60-100 billion fat
cells
A massively obese person: may be as high as
300 billion or more
(1 billion = 1,000,000,000 = 1000 million)
FAT CELL SIZE AND NUMBER
AFTER WEIGHT LOSS
1. THE NUMBER OF FAT CELLS REMAINED UNCHANGED
2. CELL SIZE WAS REDUCED (SHRINK)
The large number of relatively small fat cells in the reduced obese
is somehow related to appetite control, causing the person to
crave food, overeat, and regain the lost weight.
NUMBER OF FAT CELL
• LAST TRIMESTER BEFORE BIRTH: THE FETUS PREPARES
FOR THE UNCERTAINTIES OF LIFE OUTSIDE THE WOMB
BY BEGINNING TO ACCUMULATE FAT CELLS
• 1ST SIX MONTHS OF INFANCY: CONTINUES TO INCREASE
• THROUGH CHILDHOOD: SLOWS, AND THE TOTAL NO OF
ACCUMULATED CELLS DEPENDS ON GENETIC AND
ENVIRONMENTAL FACTORS (OVEREATING)
• PUBERTY: AGAIN SIGNIFICANTLY INCREASES. FEMALES
TAKE ON MORE THAN MALES (FOR PREGNANCY AND
LACTATION)
• EARLY ADULTHOOD: THE BODY HAS ACCUMULATED THE
FAT CELLS IT WILL EVER HAVE
NUMBER OF FAT CELL
• PEOPLE MAY GAIN WEIGHT, BUT FAT CELLS
GENERALLY DO NOT INCREASE IN NUMBER BUT ONLY
IN SIZE
nonobese subjects who had no previous personal or family
history of obesity, body mass increased an average 16.4 kg from
voluntary overeating.
average size of fat cells had increased substantially with no
change in cell number.
when the subjects reduced to their normal weight through
caloric restriction, body fat was decreased and fat cells returned
to their original size.
FACTORS EFFECT WEIGHT
• CHANCE OF BECOMING OVERWEIGHT
– 10%, NORMAL WEIGHT PARENTS
– 40%, ONE OVERWEIGHT PARENT
– 80%, TWO OVERWEIGHT PARENTS
• RACE, GENDER, ECONOMIC STATUS
WEIGHT REDUCING PROCESS
• 1ST PHASE: THE TIME IT TAKES TO DROP THE
DESIRED NUMBER OF POUNDS, WHICH MOST
PEOPLE WANT TO DO AS QUICKLY AS POSSIBLE
• 2ND PHASE: THE DEVELOPMENT OF A LIFE STYLE
THAT WILL KEEP THE WEIGHT OFF. IT IS THE HARD
PART BECAUSE IT HAS TO CONTINUE FOR THE REST
OF LIFE
MOST WEIGHT CONTROL PROGRAM EMPHASIZE
THE 1ST PHASE ONLY - EASY PART
EVALUATING A WEIGHT-CONTROL
PLAN
HOW TO DISTINGUISH A GOOD PLAN FROM INEFFECTIVE
OR HARMFUL ONES
• Emphasizes a particular food above all others (grapefruit)
• Guarantees that you’ll lose a certain number of pounds, especially
a large number of pounds - “Lose up to 10 pounds a week”
• Described as “first”, “new”, “easy”, “fast” or “innovative”
• Recommends a total daily intake of fewer than 1,200 Kcal.
• Tells you to take megadoses of vitamin and mineral supplements to
make up for losses in foods
• Do not take the above programs !!!
EVALUATING A WEIGHTCONTROL PLAN
• Relies on low-calorie foods that are high in nutrients, particularly
fruits, vegetables, and whole grains, and is low in fat
• Offers variety so you don’t get bored with the diet
• Emphasizes slow weight loss and long-term change of eating
habits. It shouldn’t promise weight loss exceeding 2 pounds weekly
• Includes exercise as part of the weight loss program
• Designed or reviewed by someone with good credentials in nutrition
(degree in nutrition or related academic discipline)
• Offer strict medical care by a trained nutritionist or physician, if
you look for a rigorous formula or special diet
Look for the above programs
DIETER
LIMIT AND SELECT THE FOOD ONE EATS TO LOSE
WEIGHT
• BAD NEWS:
1. THE BODY RATHER QUICKLY ADAPTS TO A LOWER
FOOD INTAKE BY LOWERING ITS METABOLIC RATE
AND THUS RESISTS BURNING OFF FAT
2. THE WEIGHT LOST IN THE EARLY PART OF A STRICT
DIET PROGRAM IS NOT FAT, BUT WATER
3. IF THE DIETER CONSUMES LESS THAN 1,200 Kcal A DAY,
HE MAY LOSE MUSCLE TISSUE AS WELL AS FAT
CONTROL YOUR WEIGHT
HEALTHY LIFE-STYLE
HEALTHY DIET
REGULAR
EXERCISE
HEALTHY DIET
• DIET KEY
– EATING LOW FAT (?% of daily energy is from fat? /
saturated fat?)
– COMPLEX CARBOHYDRATES (Why?)
• EATING REGULARLY
REGULAR EXERCISE
AEROBIC EXERCISE - ONLY EXERCISE THAT BURNS FAT,
AND THUS HELPS YOU TO LOSE WEIGHT
• AT LEAST 3D/WK
• 20-30 MIN IN DURATION
• AT A MINIMUM INTENSITY OF 60% OF
HRmax
HEALTHY LIFE STYLE
• EATING BEHAVIOR
• BAD RESPONSE: EATING / STRESS, BORING
• LACK OF WILL POWER
DESIRABLE WEIGHT LOSS PROGRAM
(ACSM)
Eating Disorders
Anorexia refusal to maintain body weight at a
minimally healthy level and an intense fear of
gaining weight or becoming fat; self-starvation
Bulimia repeated episodes of binge eating
followed by compensatory behaviors such as selfinduced vomiting or excessive exercise
Binge eating begin eating without any
compensatory behaviors