Weight Management: A Multi- Million $$$ A Year Business Chapter 11  95 million American adults are overweight or obese  Are you digging a grave with a fork?  Yankee stadium

Why Are Americans Over- weight?  Lack of exercise  Large servings (excessive calories)  Hand to mouth disease  Food selections  Label misrepresentation  Labor saving devices / technology  Genetics (not a major factor)  Childhood fatness  Lifestyle / celebrations

Body Composition  Fat weight vs. non-fat or lean body weight / mass  Lean mass includes muscles, tendons, bones, connective tissue, organs, etc

Essential Fat  Minimal amount of fat required by the body  Temperature regulation, shock absorption, organ protection  3% males  10-12% females

Normal Body Fat Ranges For College Aged Males And Females  Males %  Females %  > 25% males  > 30% females  Health becomes compromised at these levels and above (over- fatness)

Android Obesity vs. Gynoid Obesity (previously covered)  Android obesity: apples Regional fat storage in the abdomen and upper body  Related to higher cardiovascular risk, stroke, and diabetes  Gynoid Obesity “pears”  Regional fat storage below the waist  Genetics plays a role

Spot Reduction  There is no such thing as “spot reduction” in reference to fat storage  Fat cannot be burned off by wearing special “fat burning” suits, specific activities, using specific lotions or herbs, or consuming specific foods.

Number Of Adipose (fat) Cells  Cell number increases prior to birth until sometime during puberty (hyperplasia)  The number of adipose cells becomes fixed in early adulthood  When adults gain or lose weight, it is the result of changes in fat storage within each fat cell

Ideal Body Weight  Is usually determined by life insurance weight tables  Tables do not address the issue of body composition

Compare 2 Men Recommended weight: 154 to 166 Which one would be the most healthy based on this information?  Pete  Medium frame  5”11”  160 pounds  25%BF  Willie  Medium frame  5’11”  175 pounds  15%BF

Methods Of Determining Body Fat Percentages

Hydrostatic Weighing  Most accurate  Margin of error 2.5%  Time consuming, expensive, complex procedure

Skinfold Measurement  Measured by use of skinfold calipers  Margin of error 3.7%  Sites for males and females vary  Number of sites varies: 2,3,5,or 7 site test

Skinfold Measurement #2  Fairly accurate  Time saving  Less costly  Most commonly used technique

Bio-Electrical Impedance  Measures the resistance to the flow of electrical current in the body  Electricity will flow through the tissue offering least resistance (lean tissue)  Expensive  Not very valid

Girth Measurements  Used by the military  Inaccurate for some

Weight Management  Recommended weight loss  pounds weekly

Caloric Information  Definition of calorie: The energy value of food vs. the cost of activity  3500 calories = 1 pound  In a weeks time, if you consume 3500 more calories than you burn, you will gain one pound  1500 calories minimum for males  1200 minimum for females

Example:  Kim wants to lose 25 pounds in 2 months  She is in caloric balance(energy balance) = 1800 calories (BMR = 1300 calories+ 500 in activity)  Attempts a near-fasting diet ( calories daily)  The body must “learn to live on fewer calories”, so BMR may drop to 900  She loses weight and begins to eat a little more: 1600 calories (BMR= in activity)  Result: weight gain on fewer calories

BMR Calories Burned at Rest in 24 Hours  70% of total daily expenditure is related to BMR (basal metabolic rate)  Factors that affect BMR: age, sedentary lifestyle, gender, caloric intake, exercise  Increase in lean mass = increase in BMR  Metabolism is elevated for a time even when activity has ceased

Requirements To Lose Or Maintain Weight  Lifetime commitment to change  Establish realistic goals  A lifetime of exercise  Healthy food selections  Low fat foods  Smaller servings  Limit refined carbohydrates  Foods high in complex carbohydrates and fiber

Weight Control  Eat slowly or choose foods that take time to eat  Stay busy / Avoid automatic eating  Plan meals ahead of time  Do not serve more than you SHOULD eat  Designated eating location (table)  Alter your lifestyle in ways you can “live with”  Make one change at a time

Suggestions Helpful In Meeting Goals  Record food intake  Analyze eating patterns  Avoid total deprivation of favorite foods  Reduce calories and exercise

How Hard Is It To Lose 5 Pounds?  Walk 2 miles per day (200 calories), in addition to your present activity for 88 days (3 months / 176 miles) with no change in diet.  Walk 2 miles per day and reduce daily caloric intake by 200 calories ( 1T of mayonnaise and 1 pat of butter) Lose 5 pounds in 6 weeks!!

How Hard Is It To Gain 5 Pounds?  Eat 1 extra cookie per day that has 200 calories and gain 5 pounds in 3 months.  If cookie, or equivalent is consumed, 2 miles of walking would burn off the calories and weight would remain the same.

Burn Oxygen To Lose Weight  In order to burn stored fat, aerobic activity needs to last 45 minutes or longer  As oxygen consumption increases, caloric expenditure increases

Weight Management #2  Example:  Reduce caloric intake by calories per day  Increase caloric expenditure by calories per day (approx. 100 calories burned per mile)  600 calorie deficit over 7 days = 4200 calories or >1 lb. lost

Weight Management #3  Example: walk/run 3 times a week (3 miles) = 900 calories burned  In 1 month, one pound is lost  In one year, 13.5 pounds are lost  Weight loss as a result of exercise = 80-90% fat tissue (10-20% lean tissue)

Weight Management #4  Weight loss as a result of diet alone = 35-45% of the weight lost will be lean tissue  Aerobic activity and resistive training should be included in any weight control program.

Hierarchy of Nutrient Utilization  Carbohydrates  Are not easily stored as fat  Fats  Increases caloric intake  Easily stored as fat  Proteins  Are burned as a last resort (for the most part) and are not easily stored as fat  Are not easily stored as fat  Two best fuels for activity:  Carbohydrates (blood sugar) and fats (stored fat)

“Creeping Obesity”  Weight gain resulting from a small positive caloric balance over time.  Starting at age 25, the average American gains 1 pound a year  That’s 10 calories more per day than expended = 1 potato chip

Set Point Theory  Is there a body fat thermostat or body “fatometer”?  Theory: Every individual has a particular body fat level that their body tries to maintain.

Lowering Your Set Point  Exercise (aerobic)  Low fat, high carbohydrate diet  Diets high in fat, refined sugars, and artificial sweeteners have been shown to raise set point levels.

Eating Disorders  63% of Americans are overweight  14% are underweight  Anorexia nervosa  Bulimia  Most are in denial

Anorexia Nervosa: General Characteristics  Self-imposed starvation  Primarily females  Psycho-social eating disorder  Intense, inappropriate, unmanaged fear of fatness, despite being underweight  Distorted body perception  Often begins around puberty (perfectionist / dominating mother)

Bulimia: Descriptive Characteristics  Are of normal or slightly below normal weights  Binge, purge cycles  Self-induced vomiting / laxatives  Excessive exercise  Intense, extreme, negative perception of self

Bulimia: Statistical Data  Higher rate of affliction in females  20% of female college population demonstrate bulimic behaviors at some time.

Overeaters: Food Addiction  It is not always what you’re eating but rather, WHAT’S EATING YOU!!

Treatment of All Eating Disorders:  Early intervention  Psychological intervention  Medical intervention

Practical Guidelines for Gaining Weight  Increase caloric intake  extra calories per day  High carbohydrate intake  Avoid high fat foods  Increase lean body mass, not fat mass

Let’s Go Have Lunch!!  Make wise choices  Traditional menu vs. healthy, p. 277  Portion size p. 278

Item, Calories & Fat Calories McD ¼ pound w cheese McD 6pc. Chicken nuggets McD Filet of Fish BK Big Fish Wendy’s Single w everything Wendy’s Big Bacon Classic

Item, Calories & Fat Calories BK Broiler BK Broiler w/o mayo39070 BK Fried Chick. Sand BK Fried Chick. Sand. W/0 mayo ½ Subway Turkey Breast Sand

Item, Calories & Fat Calories Wendy’s Med. French Fries Wendy’s Biggie Plain Baked Potato 2700 McD Garden Salad Pkg Ranch Dressing

Discussion  Promotional Weight Loss  Products  Food Labels  Food game

Body Composition  Exercise Prescription