Excessive weight in

adolescents

Overweight and obesity

My Body is a Machine

To be able to function well, my body needs fuel.

My fuel is the energy described in Kcal.

The Energy IN are the Kcal I get from the food I eat.

The Energy OUT are the Kcal my body burns to work.

Energy IN: My choice of

food

Carbohydrates = 4 Kcal/gram

Protein = 4 Kcal/gram

Fat = 9 Kcal/gram

Alcohol = 7 Kcal/gram

Energy OUT: How do I use

my energy?

My body burns Kcal to:

- Maintain basic body functions (BMR)

- Metabolize the food I eat (TEE)

- Get active (AT)

TEE = BMR + TEF + AT

Balance of Energy

It’s only a matter of math

- Energy IN = Energy OUT Weight

maintenance

- Energy IN < Energy OUT Weight loss

- Energy IN > Energy OUT weight gain

Inadequate eating

Starting with a normal body weight:

Weight maintenance is best

Weight loss might lead to underweight and

subsequent health problems!

Weight gain leads to overweight and

obesity and subsequent health problems!

How can we identify

excessive weight?

Physical appearance

BMI calculation and growth charts plotting

Body composition analysis

Excessive weight

Apple shape and Pear shape

BMI calculation

BMI = weight / (height)2

Ex:

Weight = 55 kg

Height = 1.65 m

BMI = 55 / (1.65)2 = 20.2 kg/m2

Growth charts

16 y.o. female with 20.2 kg/m2 BMI

Between 25th and 50th percentile

Interpretation

Weight Status Category Percentile Range

Underweight Less than the 5th percentile

Healthy weight 5th percentile to less than the 85th percentile

Overweight 85th to less than the 95th percentile

Obese Equal to or greater than the 95th percentile

Why 2

adolescents

with same

BMI may

be

classified

differently?

So it all depends on your age because you are still growing.

Some adolescents may need a healthy weight loss to treat the complications they have,

While others may need to maintain their weight as it will normalize with time.

However, NEVER try a diet on your own. Seek the help of a specialist in the field because

your growing body needs balance and adequacy to grow healthily

Why talk about weight

maintenance in adolescents with

excess weight?

As you grow, the amount of body fat will

change.

As you grow, you will get taller and thus

your body shape and weight will change

accordingly.

Why are we talking about obesity

Statistics

from your school

Prevention

is better than

Cure

What does obesity

cause?

1) Orthopedic problems

2) Pulmonary conditions:

asthma and sleep apnea

3) Hypertension

4) Hyperlipidemia

5) Type 2 diabetes

6) Coronary heart disease

1) Heredity

2) Hormonal defects

3) Dietary factors –

unhealthy eating patterns

- Skipping breakfast

- Low intake of fruits and vegetables

- High intake of fast foods and sweets

- High intake of sugar-sweetened soft drinks

4) Lack of physical activity:

- Spending time playing video games

- Spending hours watching TV

- Lack of activities and sports

How to avoid obesity

Modifying your lifestyle is the key to

avoid becoming obese.

You can modify your lifestyle in two

ways:

1) Dietary modifications

2) Physical activity

Dietary modifications

START BY MAKING SOME

CHANGES TO YOUR DIET.

1) Eat family meals together as

often as possible

Dietary modifications

2) Limit the consumption of junk

food, instead eat home-made food.

3) Limit high-calorie foods such as

chips, ice cream and cookies; eat

more fruits and vegetables instead.

4) Limit intake of beverages that

contain sugar such as soft drinks and

fruit drinks drink water, low fat-

milk and unsweetened fruit juices

instead.

5) Replace high-calorie snacks with

nutritious low-calorie snacks.

6) Do not skip breakfast

7) If you feel hungry, try eating more

high-fiber foods such as fruits and

vegetables, whole grain cereals.

These help you feel full for longer.

Importance of breakfast

If you skip breakfast you can miss out on essential nutrients.

Breakfast provides some of the vitamins and minerals we need for good health.

Having a well-balanced breakfast helps you eat less snacks throughout the day.

Physical activity

ALONG WITH MODIFYING

YOUR DIET, GET ACTIVE!

1) Spend less time watching

television, playing video and

computer games,

and more time exercising or

getting involved in sports.

2) Use the stairs instead of the

elevator.

3) Try to engage yourself in

physical activity from 3 to 5

hours/week.

4) Try doing a few stretches and

simple exercises while watching

TV.

5) Have fun while exercising

Why is physical activity

important?

1) Helps maintain a healthy body

weight

2) Improves fitness

3) Increases concentration

4) Stronger heart, bones and

healthier muscles

5) Improves self-esteem

The ABC’s

of eating for good health

Characteristics of a good diet plan

(ABCMV):

A- Adequacy: have enough of the essential

nutrients, fiber and energy (calories ) in

amounts sufficient to

maintain health.

Characteristics of a good diet plan

(ABCMV):

B- Balance: have a number of types of

foods in balance with one

another

Characteristics of a good diet plan

(ABCMV):

C- Calorie-control: eat the right amount of

food for the body to function based on

caloric needs.

Characteristics of a good diet plan

(ABCMV):

M- Moderation: Don’t have unwanted foods

or nutrients in excess. Don’t eat too many

fats, cholesterol, sugar or salt.

Characteristics of a good diet plan

(ABCMV):

V- Variety: eat different food combinations

to get everything the body needs

Calories vs. Physical Activity

• Two Oreo cookies provide you with 100

calories.

• You need to walk for half an hour in order to

burn these 2 cookies.

• Is it worth it?

Now,

let’s get

ACTIVE!!