Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Weight Management Chapter 9

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Healthy Body Weight National Institutes of Health n More than 60% of American adults are overweight n More than 30% of American adults are obese n Obesity has doubled since 1960 n At current rates, all American adults will be overweight by 2030

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Prevalence of Healthy Body Weight GenderWomen35% Men32% EthnicityWhite35% Latino26% African American29% Age20 – 39 years40% 40 – 59 years31% 60+ years28% Health statusPeople with disabilities29% People with diabetes12% ALL ADULTS34%

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Overweight Characterized by a body weight that falls above the range associated with minimum mortality Weighing 10% or more over recommended weight or having a BMI over 25

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Obesity Severely overweight, with an excess of body fat Weighing 20% or more over recommended weight or having a BMI over 30

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Health Implications of Overweight and Obesity 33% rise in type 2 diabetes 100,000+ premature deaths annually Obesity is one of the six major controllable risk factors for heart disease Weight loss of % in obese individuals can reduce the risk of certain diseases

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors Contributing to Excess Body Fat: Genetics Genetic factors influence body size and shape, body fat distribution, and metabolic rate Genetic contribution to obesity is estimated at % Hereditary influences must be balanced against contribution of environmental factors

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors Contributing to Excess Body Fat: Physiological Metabolism n Sum of all vital processes by which food energy and nutrients are made available to and used by the body Resting Metabolic Rate (RMR) n Energy required to maintain vital body functions; the largest component of metabolism

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors That Affect Metabolic Rate RMR is higher in n Men n People with more muscle mass n People who exercise

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors That Affect Metabolic Rate RMR is lower in n Women n People who are sedentary n People who have lost weight

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors Contributing to Excess Body Fat: Physiological Hormones play a role in the accumulation of body fat; the hormone leptin is involved in the regulation of appetite and metabolic rate Weight cycling, or yo - yo dieting

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors Contributing to Excess Body Fat: Lifestyle Eating – compared to the past, Americans now n Consume more calories n Consume more refined and simple carbohydrates n Eat out more often People underestimate portion sizes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors Contributing to Excess Body Fat: Lifestyle Physical activity levels have declined On average, Americans spend n 15 minutes per day exercising n 170 minutes per day watching television and movies

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Factors Contributing to Excess Body Fat: Lifestyle Psychosocial factors include eating as a means of coping and cultural and family influences

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Activity Level and Risk of Obesity

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Adopting a Healthy Lifestyle for Successful Weight Management Diet and eating habits Physical activity and exercise Thoughts and emotions Coping strategies

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Diet and Eating Habits Total Calories n Choose an appropriate energy intake for your activity level Portion Sizes n Limit portions to those recommended by My Pyramid to help keep energy intake moderate n Measure portions at home and read food labels

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Diet and Eating Habits Energy (calorie) Density n Choose foods with a low energy density, meaning those that are relatively heavy but have few calories Fat Calories n Keep total fat intake moderate, and limit intake of saturated and trans fats

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Diet and Eating Habits Carbohydrate n Emphasize whole grains, vegetables, fruits, and other high - fiber foods n Limit consumption of foods high in refined carbohydrates, added sugars, and easily digestible starch

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Diet and Eating Habits Protein n Meet recommended intake of % of total daily calories Eating habits n Eat meals and snacks on a regular schedule

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Physical Activity and Exercise Physical activity n Increase daily physical activity to at least 30 minutes per day n To lose weight or maintain weight loss, or more minutes per day is recommended

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Physical Activity and Exercise Exercise n Endurance exercise burns calories n Strength training builds muscle mass, which can increase metabolic rate

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Thoughts and Emotions How you think about yourself and your environment Realistic self - talk, beliefs, and goals can be positively motivating

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Coping Strategies Some people cope with stress by overeating Analyze your eating habits to determine if you are using food appropriately Develop adequate and appropriate strategies for dealing with stress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Approaches to Overcoming a Weight Problem Doing it yourself Diet books Dietary supplements and diet aids Weight - loss programs Prescription drugs Surgery Psychological help

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Doing it Yourself Don’t try to lose more than pounds per week n 3500 calories corresponds to one pound of body weight n A daily negative energy balance of calories corresponds to pounds per week of weight loss

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Doing it Yourself Combine any cuts in calorie intake with physical activity Choose lifestyle strategies that you can maintain over the long term

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Diet Books Reject books that n Advocate unbalanced ways of eating n Claim to be based on a secret n Use gimmicks n Promise quick weight loss n Limit the selection of foods Accept books that advocate a balanced diet plus exercise

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Popular Diet Plans Any diet that cuts calories causes weight loss Low - carbohydrate diets have not been proven safe over the long - term Low - fat diets should focus on nutrient dense foods, especially whole - grains, fruits, and vegetables

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Popular Diet Plans Diets with many restrictions have high drop - out rates People who have been successful at long - term weight loss track food intake and engage in 60 or more minutes of physical activity per day

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Dietary Supplements and Diet Aids Dietary supplements are subject to fewer regulations than over - the - counter medications; they have not been proven safe and effective FTC: More than half of advertisements for weight - loss products make representations that are likely to be false

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Weight - Loss Programs Noncommercial weight - loss programs Commercial weight - loss programs n Partnership for Healthy Weight Management Online weight - loss programs Clinical weight - loss programs

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Prescription Drugs Appetite suppressants include phentermine, diethylpropion, and sibutramine Orlistat is a drug that blocks fat absorption

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Prescription Drugs Prescription weight - loss drugs cause moderate weight loss, but all have risks and side effects Prescription weight - loss drugs are recommended only for people who have a BMI over 30 and who have been unable to lose weight with lifestyle changes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Surgery Surgical intervention may be recommended for some people who have a BMI of 40 or higher or who are 100 or more pounds overweight

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Surgery Gastric bypass surgery modifies the gastrointestinal tract by changing the size of the stomach or how the intestine drains, thereby restricting the amount of food that can be eaten Surgery has a high rate of complications

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Psychological Help When concerns about body weight and shape become severe, professional help is recommended

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Body Image n Mental representation a person holds about her or his body n Consists of perceptions, images, thoughts, attitudes, and emotions

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Body Image Media images are linked to negative body image Different cultures have different ideas of the “ideal” body type

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education BMI of Miss America Pageant Winners The data shows a steady decline in winners’ BMI from a range of in the 1920s to below 18.5, considered undernutrition by WHO and represented by the horizontal line. SOURCE: Rubinstein, S., and B. Caballero Is Miss America an undernourished role model? Journal of American Medical Association 283(21): Used with permission from the American Medical Association.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Severe Body Image Problems Poor body image can cause psychological distress Body Dysmorphic Disorder (BDD) n Related to obsessive - compulsive disorder n Can lead to depression, social phobia, and suicide n Treated with medication and psychotherapy

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Severe Body Image Problems Muscle Dysmorphia n Disorder characterized by distorted body image n Affected people inaccurately perceive themselves as small, with underdeveloped muscles

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Acceptance and Change Most Americans are unhappy with some aspect of their appearance Recognize the limits of change Small amounts of weight loss can significantly reduce health risks

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Eating Disorder n Serious disturbance in eating pattern or behavior, characterized by a negative body image and concerns about body weight or body fat

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Major types n Anorexia Nervosa n Bulimia Nervosa n Binge - Eating Disorder

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Anorexia Nervosa n Eating disorder characterized by a refusal to maintain body weight at a minimally healthy level and an intense fear of gaining weight or becoming fat n Affects one to three million Americans, 95% female n Distorted body image n Severe medical complications, including death

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Bulimia Nervosa n Eating disorder characterized by recurrent episodes of binge eating and purging: overeating and then using compensatory behaviors such as vomiting and excessive exercise to prevent weight gain

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Bulimia Nervosa n Begins in adolescence or young adulthood n During a binge, a person may consume 1,000 to 60,000 calories n Binge - purge cycle places tremendous stress on the body

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Binge - Eating Disorder n Eating disorder characterized by binge eating and a lack of control over eating behavior in general

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Eating Disorders Eating patterns n Eating very rapidly n Eating until uncomfortably full n Eating when not hungry n Eating alone Feelings of guilt, shame, and depression

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Treating Eating Disorders Must address both problematic eating behaviors and the misuse of food to manage stress and emotions Averting a medical crisis Dealing with psychological aspects

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Treating Eating Disorders Stabilizing eating habits Changing behavior patterns and thoughts Possibly involving medication and / or hospitalization

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Creating an Individual Weight - Management Plan Assess your motivation and commitment Set reasonable goals

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Creating an Individual Weight - Management Plan Assess your current energy balance n To lose one pound, you must create a negative energy balance of 3500 calories To lose 1/2 pound per week requires a negative daily energy balance of 250 calories To lose two pounds per week requires a negative daily energy balance of 1000 calories n Energy balance is affected by food intake and energy output

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Energy Balance Neutral Calorie Balance n Calories consumed = calories used n No change in weight

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Energy Balance Positive Calorie Balance n Calories consumed > calories used n Weight gain

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Energy Balance Negative Calorie Balance n Calories consumed < calories used n Weight loss

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education Creating an Individual Weight - Management Plan Increase your level of physical activity n Exercise habits are critical for long - term success Make changes in your diet and eating habits Put your plan into action n Write daily n Get others to help n Think positively

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 9 © 2007 McGraw-Hill Higher Education