Overweight and Obesity Weight Management Underweight BIOL 103, Chapter 8-2

Today’s Topics Weight Management Underweight

Weight Management Weight management is the adoption of healthful and sustainable eating and exercise behaviors indicated for reduced disease risk and improved feelings of energy and well- being.

Weight Management The perception of weight – 1960s: thin was “in” – Multiple factors contribute to obesity: genetic, psychological, metabolic, hormonal, environmental, behavioral, sociocultural Health professionals emphasize __________________ _________________________

Weight Management What goals should I set? – Set realistic and attainable goals Example: lose about _______ of initial body weight Example: lose about __________ through diet and exercise  theoretically prevent weight gain in ______ of the U.S. adult population – See Dietary Guidelines for Americans, 2010 (pg. 319) – Aim for metabolic fitness than a specific weight Metabolic fitness: the absence of all metabolic and biochemical risk factors associated with obesity

The Perception of Weight Adopting a healthy weight-management lifestyle –Weight problems are mostly ___________ _________________ –Permanent weight management must start with _________ _________________

Diet and Eating Habits Total calories –Limiting portion sizes or reducing total calories intake Crash diets don’t work –Highly restrictive diet = _________________ –Starving a meal can actually make you ____________________

Diet and Eating Habits Balancing energy sources: fat, carbs, and protein –Fat: 20-25% of total calories Eat healthy sources of fat (PUFA) and fiber to delay satiation –Carbs: 45-65% of total calories Low sugar foods (ex: fresh fruits) –Protein: 10-35% of total calories Eating habits Regular Physical Activity

Thinking and Emotions “Ideal self” – ____________ (praise) vs. ____________ (guilt/self-deprecating) self-talk Stress Management – ABC model of behavior: ____________________ __________________________ Used to identify cues that trigger overeating, change over-eating behaviors, reinforce positive behaviors

Thinking and Emotions Balancing Acceptance and Change – Initial weight loss: ________________________ – Weight loss then can slow down to ___________ _____________________________ Initial loss = fluid loss Later loss = _____________________

Weight Management Approaches 1.Self-help books – Watch out for signs of a fat diet – Warnings: “quick and easy,” “scientific breakthrough,” promise of a cure for some disease, lack of exercise, stray too far from MyPlate. 2.Meal replacements – “Slim-fast” diet 3.Self-help groups – Help cope with weight

Weight Management Approaches 4.Commercial programs – 1970s: Very-low calorie diet (needs medical supervision) 5.Professional counselors – Physicians, psychotherapists, nutritionists, registered dieticians 6.FDA-approved weight-loss medications – Appetite suppressants – Lipase inhibitor (ex: Xenical/orlistat) – Effect is modest; still encourage exercise + low fat food.

Weight Management Approaches 7.Over-the-counter drugs and dietary supplements – Does not need FDA approval before marketing – Pills of caffeine, fiber (dehydration), benzocaine (numbs tongue to reduce taste sensations) 8.Surgery (BMI >40) – Last-ditch effort – ______________________ to reduce stomach size. – ______________________ Makes a stomach pouch (less room), then connects that pouch to a shortened section of small intestine (thus, reducing digestion/absorption of food).

Gastric Bypass + Banding

Weight Management Approaches Surgery, cont…. – Liposuction: not highly effective because body still has _________________, ready to store extra fat (_______________________) Risks: blood clots, perforation injuries, skin, nerve damage, etc. – Surgery should be complemented with ________ ___________________________. Maintaining healthy eating habits is very important!

Underweight Causes and Assessment – Altered responses – Eating disorders factors – Metabolic and heredity factors – Prolonged physical and emotional stress – Addiction to alcohol and street drugs – Bizarre diet patterns

Underweight Weight gain strategies: 1.____________________________ (of nutrient dense and energy-dense foods) 2.Fluids between meals (to avoid filling stomach with liquids of low nutrient density). 3.High-calorie foods and beverages 4.Timers or other cues similar to ABC model 5._____________________________________