Overweight is defined as 1-19% above one’s ideal weight
Obese is defined as above 19% one’s ideal weight
Also can be defined in terms of total body fat content
Diabetes
Heart disease
Dyslipidemia (high blood cholesterol)
Sleep apnea and breathing problems
Cancer
Depression
Hypertension (high blood pressure)
Many health risks associated
Determining the Right Weight for You
• Reference Table 10.1 for Healthy Weight Ranges
•Based on
Body structure
Height
Distribution of weight
Ratio of lean tissue to body fat
Body Image
Weight tables give acceptable ranges
Low end of range for low ratio of lean mass to fat mass
High end of range for more muscular body
“Ideal” body composition
Men’s range is 11-15%
Women’s range is 18-22%
Lean body mass consists of muscle, bone, body water, cellular elements and organs
Body fats are essential or stored fats
Essential fats for physiological functions
3-15% of total body weight
Storage fat is remainder of body fat
Body Image
Body Mass Index
Index of the relationship between height and weight
BMI of 19-25 indicates healthy weight
Does have limitations
Very muscular people may fall into overweight category
“Underweight” people may be in healthy weight category yet too thin
Waist-to-Hip Ratio A measure of regional fat distribution Excess fat in abdominals is health risk High blood pressure Diabetes Heart disease Certain cancers
Assessing Fat Levels
Waist-to-Hip Ratio (continued) Men and postmenopausal women store fat in upper region:
abdominals, arms and chest Premenopausal women store fat in lower region: hips,
buttocks and thighs A waistline greater than 40 inches for men and 35 inches for
women may indicate health risk Measures of Body Fat
Hydrostatic Weighing Technique
Pinch and Skinfold Measure
Girth and Circumference Measure
Soft-Tissue Roentgenogram
Bioelectrical Impedance Analysis
Total Body Electrical Conductivity
Assessing Fat Levels
Key Environmental Factors
Most common nutritional disorder in the U.S.
Increased energy intake:
Bombarded with advertising
Changes in working families
Bottle feeding
Decreased energy expenditure:
Increased sedentary nature of many jobs
TV and video games, automated equipment
Heredity Body type and genes
Genes may set metabolic rates
Obesity genes
Ob gene, leptin, GLP-1
Hunger, Appetite, and Satiety Hunger is physiological response to nutritional need
Appetite is psychological response tied to emotional reaction, not nutritional need
Risk Factors for Obesity
Developmental Factors
Hyperplasia
Excessive number of fat cells
Hypertrophy
Increased size of cells
Risk Factors for Obesity
What is a Calorie?
The calorie, or gram calorie, is the quantity of heat required to raise the temperature of 1 gram of pure water 1°C.
Unit of measure of the amount of energy obtained from food
One pound of fat = 3,500 calories
Exercise Resting Metabolic Rate-90% of calories burned
Exercising Metabolic Rate-other 10%
Changing Your Eating Habits
What triggers eating?
Changing Your Triggers, see Skills for Behavior Change, p. 271
Selecting a Nutritional Plan
Set realistic, attainable goals
Seek help from reputable sources
Successful plans allow good food choices without sacrificing everything
Managing Your Weight
Changing Your Eating Habits
What triggers eating?
Changing Your Triggers, see Skills for Behavior Change, p. 271
Selecting a Nutritional Plan
Set realistic, attainable goals
Seek help from reputable sources
Successful plans allow good food choices without sacrificing everything
Trying to Gain Weight
Control exercise
Eat more calories
Supplement your diet
Relax
Managing Your Weight
Fixed Menu
Exchange-Type
Prepackaged-meal
Formula
Questionable
Flexible
Fad Diets
Substitute meat, eggs and
cheese for carbohydrates
Tough to keep diet so stringent
Some studies show an all meat diet can increase your LDL levels and raise your cholesterol
American Heart Association issued as statement… “To be safe, people on an Atkins-style diet should have their blood lipids monitored regularly
ATKINS DIET
Cabbage soup has fat burning qualities. Claims you can loose 10 lbs in a week HOW? As much water as you want! Day 1: Cabbage soup plus as much fruit as you would like. Day 2: Cabbage soup plus vegetables including 2 jacket
potato with a little butter. Day 3: Cabbage soup plus fruit and veggies excluding
potatoes and bananas Day 4: Cabbage soup plus up to eight bananas and as much
skimmed milk as you like Day 5: Cabbage soup plus up to 20 ounces of beef and up to
6 tomatoes Day 6: Cabbage soup plus as much beef and vegetables (excluding potatoes) as you like. Day 7: Cabbage soup plus brown rice, vegetables and
unsweetened fruit juice. Short Term weight loss. (Weight loss from water, muscle
tissue not fat reserves.) Starvation diet…
CABBAGE SOUP DIET
Anorexia Nervosa
Self-starvation
Intense fear of fat
Bulimia Nervosa
Binge and then take inappropriate measures to lose calories
3% of adolescent and young females
Bulimia Nervosa (continued)
Males 1 for every 10 females
Often at normal weight
Binge Eating Disorder
Often clinically obese
Eat excessive amounts without purging
Eating Disorders
Treatments for Eating Disorders
Goal is to stabilize the patient’s life
Long-term therapy
Multidimensional approach
Psychological, social, environmental, and physiological factors
Eating Disorders