1. Maintaining a Healthy Weight

2. 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

3. What determines your weight?
Heredity
Lifestyle

4. 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.

5. 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

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

7. 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!

8. 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

9. 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

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

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

12. 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

13. 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

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

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

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

17. 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

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

19. 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!

20. Weight Trends in the US

21. 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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

41. 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% %–14% %–19% %–24% ≥25%

42. 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% %–14% %–19% %–24% %–29% ≥30%

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