1. Chapter 8: Achieving a Healthy Weight
At any given time, more than one-half of women and one-fourth of men are on a diet
For some people the weight obsession can lead to serious body-image problems, including body dysmorphic disorder (BDD)
The number of people who would benefit from a weight-loss program is at an all-time high
A Body Dysmorphic Disorder is when people perceive flaws in their physical appearance and their obsession with these is severe enough to disrupt their lives.

2. Obesity Obesity increases morbidity and death occurs at an earlier age
Only a third of U.S. adults meet current standards for healthy weight
A BMI of 18.5 to 24.9 defines a healthy weight
A BMI of 25 to 29.9 is considered overweight
A BMI of >30 is considered obese
61% of U.S. adults 20 years or older are overweight

3. Complications of Obesity
Coronary heart disease
Stroke
Hypertension
LDL cholesterol
Diabetes
Psychological distress
Gallbladder disease
Osteoarthritis
Sleep apnea
Some cancers

4. Development of Obesity
Obesity occurs when the 30 to 40 million adipose (fat) cells in the body increase in size (hypertrophy), number (hyperplasia), or both
Most obesity is adult-onset and is caused by hypertrophy
Males and females store fat differently
Males- upper half of body (android)
Females- lower half of body (gynoid)
Biological factors that influence obesity are age, metabolism, gender, disease, heredity, and set point
Android region fat is easier to lose than gynoid region fat.

5. Causes of Obesity Heredity influences both body weight and body shape
Ectomorph
Endomorph
Mesomorph
The set point theory suggests that the body works to maintain a certain weight no matter what a person does
Behavioral Theories
1. Even though heredity influences obesity, that doesn’t mean that obesity is their destiny. 2. Set point can shift over time or in response to behavioral factors

6. Overeating
Most experts view high dietary fat intake as the major factor in obesity
Calories from fat appear to convert to body fat more readily than calories from carbohydrates and protein
The thermogenic effect of food (TEF) is the amount of energy the body needs to process nutrients
Excessive calories AND fat can lead to weight gain
The thermogenic effect of fats is lower than that of carbohydrates and protein.
A caloric deficit is necessary for weight loss.

7. Overeating and Inactivity
People cannot eat as much as they want to just because a food is fat free
A sedentary lifestyle is partially responsible for the obesity in America
Modern conveniences and labor-saving devices have resulted in less physical activity
Physical exercise is vital for weight maintenance

8. Inactivity
Some experts view lack of physical activity as the distinguishing factor that separates the obese from those of normal weight
Exercise alone is not a major component in weight loss, but it is the most important component in weight gain

9. Strategies for Weight Loss and Management
The loss of one pound of body fat requires a deficit of 3500 calories
A desirable long-term goal for losing weight is 1 to 2 pounds a week until 10% of total body weight is lost
A six-month maintenance program should follow weight loss before losing more
Weight loss should be a combination of restricting calories and increasing caloric expenditure

10. Strategies for Weight Loss and Management
Dieting is the method of choice for most people to lose weight
Only 5% of dieters successfully lose and maintain their weight loss for five years
Weight cycling (yo-yo dieting) usually results in a greater weight gain following a loss period and increases the risk of death

11. Strategies for Weight Loss and Management
Caloric intake should not drop below 1200 per day for women or 1500 per day for men
Very-low-calorie diets (VLCDs) have fewer than 800 calories a day and should be viewed as medical intervention
Americans are consuming fewer fat calories but more total calories and are getting heavier

12. Strategies for Weight Loss and Management
Overcompensatory eating is when the consumption of low-fat foods leads to an increase in total calories
Increases in portion sizes of foods in restaurants and in the grocery contribute to greater food consumption
Diet drugs offer only a temporary solution and side effects can be deadly

13. Strategies for Weight Loss and Management
Herbal remedies are unregulated and when taken in large, concentrated doses should be viewed as drugs
The optimal approach to weight loss combines mild caloric restriction with regular physical activity
Physical activity and dieting should yield a daily caloric deficit of 300 to 1000 calories
Some herbs may cause temporary weight loss because they act as diuretics. Others are stimulants that increase metabolism. You must be careful about herbs because they are not regulated by the FDA for safety.
Daily caloric deficit = calorie restriction + extra calorie expenditure, not one or the other.

14. Physical Activity
Basal metabolic rate (BMR) is the energy required to sustain life when the body is rested and fasting
Persons who are deconditioned need to start slowly and progress gradually
Increased muscle tissue raises BMR
People who lose weight and keep it off almost always exercise daily
Low intensity exercise burns more fat calories
Aerobic exercises contribute significantly to weight loss.
ACSM emphasizes consistency, adherence, and enjoyment rather than intensity or mode of exercise

15. Eating Disorders
Anorexia nervosa is the refusal to maintain minimally normal weight for age and height.It is characterized by the refusal to eat
Bulimarexia nervosa (bulimia) alternates bingeing (uncontrolled consumption of large amounts of food in a 1- to 2-hour period) with purging (vomiting supplemented with laxatives and diuretics)
Symptoms of disordered eating are also serious
The Female Athlete Triad is common among young athletes
Eating disorders most commonly affect young females (account for 90% of diagnosed cases).
The Female Athlete Triad is marked by three characteristics: disordered eating, amenorrhea, and osteoporosis.