Chapter 8 Lecture Managing Your Weight

© 2013 Pearson Education, Inc. Learning Outcomes Explain why obesity is both a worldwide trend and a serious concern in America. Discuss the effects of body weight on wellness. Identify several effective tools for successful weight management. List reasons why some diets work but most fail.

© 2013 Pearson Education, Inc. Learning Outcomes continued Describe the major eating disorders. Choose a realistic target weight based on your metabolic rate, activity level, eating habits, and environment. Create a behavior change plan for long- term weight management.

© 2013 Pearson Education, Inc. Weight Management Concepts Overweight –Having a BMI of 25 to 29; or, having body weight above 10% of recommended levels Obese –Having a BMI of 30 or more; or, having body weight above 20% of recommended levels Underweight –Having a BMI below 18.5; or, having body weight lower than 10% of recommended levels

© 2013 Pearson Education, Inc. Weight Management Concepts continued Energy Balance: –Amount of calories consumed relative to the amount expended Negative Caloric Balance: –Calories consumed fall below calories expended (weight loss) Positive Caloric Balance: –Calories consumed exceed calories expended (weight gain)

© 2013 Pearson Education, Inc. Weight Management Concepts continued Isocaloric Balance: –Calories consumed are about equal to those used Weight Management: –Balancing calories consumed and calories expended on a lifelong basis, through exercise and activity

© 2013 Pearson Education, Inc. Why Is Obesity on the Rise? Worldwide trend: –"Globesity" is reaching epidemic rates, due to diets high in processed fats, meats, sugars, and refined starches combined with more sedentary lifestyles. Energy imbalance is common in America due to: –Overconsumption –Too little exercise –Genes, age, and other biological factors –Lifestyle choices

© 2013 Pearson Education, Inc. The Rise of Obesity

© 2013 Pearson Education, Inc. Obesity Rates for Children on the Rise

© 2013 Pearson Education, Inc. Changes in Obesity Rates Across America

© 2013 Pearson Education, Inc. Changes in Portion Size

© 2013 Pearson Education, Inc. Miscounting Calories What is the misconception about the number of calories reported on the labels of some popular diet foods? Why is more than one sample of a particular food tested to determine the correct calorie count? Why does the FDA allow such a wide range of labeling of calories on prepared foods?

© 2013 Pearson Education, Inc. How Body Weight Affects Wellness High BMI and abdominal fat are associated with higher chronic disease risk. Body weight: –Can promote or diminish fitness –Can have social consequences –Can influence risks for chronic diseases –Affects life expectancy Metabolic syndrome: –Condition marked by high blood pressure, cholesterol, and abdominal fat deposits, along with insulin resistance –Increases chronic disease risks related to inflammation, an immune reaction

© 2013 Pearson Education, Inc. Body Weight and the Risks for Chronic Disease

© 2013 Pearson Education, Inc. Fitness and Mortality Rates

© 2013 Pearson Education, Inc. Why Most Diets Don't Succeed Diets often lead to weight cycling (repeatedly losing and then gaining back weight). Rigid diets are restrictive, unpleasant, and discouraging. Flexible diets tend to be more effective and better at encouraging changes in long-term eating habits. Yo-yo dieting refers to following a series of diets and gaining back the weight lost on each. Many diet products and plans are ineffective.

© 2013 Pearson Education, Inc. Weight Cycling Example: Kirstie Alley

© 2013 Pearson Education, Inc. Food Diary Diet Writing How does keeping a good diary improve your chances of doubling your weight loss? What else did the dieters do to lose weight?

© 2013 Pearson Education, Inc. What Are Eating Disorders? Disordered eating is abnormal consumption of food that diminishes wellness but usually doesn't last a long time. Eating disorders are disturbed patterns of eating that result in serious medical problems and are long lasting. Body dysmorphic disorder is a syndrome in which a person becomes obsessed with a physical defect.

© 2013 Pearson Education, Inc. Eating Disorders continued Three Common Eating Disorders –Anorexia nervosa –Bulimia nervosa –Binge eating disorder Eating disorders have distinctive symptoms and identifiable features. Eating disorders can be effectively treated through medical and psychological therapies.

© 2013 Pearson Education, Inc. Thinking Patterns Associated with Healthy and Disordered Eating

© 2013 Pearson Education, Inc. Anorexia Nervosa: Severe Weight Loss

© 2013 Pearson Education, Inc. Extreme Healthy Eating What is orthorexia? What kinds of food does a person with orthorexia eat? Why can eating "too much healthy" food be a bad thing? What are the five warning signs of orthorexia?

© 2013 Pearson Education, Inc. Concepts Required to Achieve Your Weight Goals Recognize the role of metabolic rate— metabolism slows with age over time, so food intake must also diminish. –Basal metabolic rate (BMR) –Resting metabolic rate (RMR) Recognize your body's set point—a preprogrammed weight that your body tends to return to naturally when you gain or lose small amounts of weight.

© 2013 Pearson Education, Inc. Balance Your Energy Equation

© 2013 Pearson Education, Inc. How Can I Create a Behavior Change Plan for Weight Management? Assess Your Current Weight and Choose a Realistic Goal Contemplate Weight Management Prepare for Better Weight Management –Think about your beliefs and attitudes –Consider your goals –Identify your barriers to change –Visualize new behaviors

© 2013 Pearson Education, Inc. How to Determine Your Own BMI

© 2013 Pearson Education, Inc. Take Action Commit to Your Goals –Thinking and talking about your commitment with friends is helpful; so is writing it down and showing it to someone. Set up a System of Support