Maintaining a Healthy Weight

Calories Amount of Calories in food 1 pound of body fat = 3,500 kcal Portion size Ratio of fat, carbs, and protein Fat = 9 kcal/gram Carbs = 4 kcal/gram Protein = 4 kcal/gram 1 pound of body fat = 3,500 kcal How excess food energy is stored Carbs Fat Protein Glycogen Body Fat

What determines your weight? Heredity Lifestyle

Thanks Mom and Dad! Body types Mesomorph – muscular Ectomorph – linear Endomorph – curvy/rounded Most people are a combination Body types affect where your body stores fat.

The “Good Old Days” Compared to 1970 Men eat 200 more kcal per day Women eat 250 more kcal per day Because of Technological advances and sedentary living On average walk 10 miles per day less

How much energy do you need? The amount of energy you need is based on how much energy your body is using.

Basal Metabolic Rate Definition: the minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning. An easy way to find out your approximate BMR is to add a 0 to your body weight. EX) If you weigh 135 pounds…your BMR would be 1,350 kcal. Remember this is how many calories your body needs just to function – you need more calories if you move at all!

So, how many calories do I actually need? BMR + how active you are The more active you are, the more energy your body uses The amount of energy needed for an activity also increases as body weight increases

Energy Balance Maintaining your weight When the amount of food energy you take in (eat) is equal to the amount of energy you use (activity) you are in balance Energy In Energy Out

Gaining Weight Eating more food than you burn will cause you to gain weight Energy Out Energy In

Losing Weight If you eat less than you burn, you will lose weight Energy In Energy Out

Calories in M&Ms In order to burn off the amount of calories in just 1 M&M, you have to walk the length of the football field You ate 2…let’s walk

Body Mass Index A ratio that allows you to assess your body size in relation to your height and weight Kg/m2 BMI = weight (pounds) x 703/ height2 (inches) Good for general population…not for individuals Misclassifies 1 out of 4 cases Doesn’t distinguish between muscle and fat

Body Composition The ratio of body fat to lean body tissue Ways to measure body comp BMI Skinfold Hydrostatic weighing Electromagnetic

Skin-fold Problems Inter-tester error Difficult to take skinfolds on fatter people Over predicts lean Under predicts obese

Hydrostatic Weighing (Underwater weighing) Leaner tissue weighs more under water because it is more dense.

Electromagnetic Sends an electrical current through your body Electricity moves through muscle faster than fat Problem – dehydration can effect the result – water is a conductor of electricity

Health problems from being overweight Heart disease and high blood pressure Certain forms of cancer: prostate, colon, and breast Type 2 Diabetes Sleeping problems

A growing problem Overweight – a condition in which a person is heavier than the standard weight range for his or her height Obesity – having an excess amount of body fat 65 million people in the US are obese!

Weight Trends in the US 1985 - 2005

Obesity Trends Among U.S. Adults between 1985 and 2005 Definitions: Obesity: having a very high amount of body fat in relation to lean body mass, or Body Mass Index (BMI) of 30 or higher. Body Mass Index (BMI): a measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters.

Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1986 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1987 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1988 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1989 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2002 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Why are so many people overweight? Lack of physical activity Diet high in fat and sugar Convenience of fast food Genetics (small part)