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1、Weight Management,Chapter 14,2,Basic Concepts,Body Composition Lean Body Mass Body Fat Essential fat Nonessential fat-(storage) - 3% of total fat in men, 12% in women Percent Body Fat - Women: 32% at risk Men: 25% at risk,3,Energy Balance,Crucial to keep a healthy ratio of fat and lean body mass Ene
2、rgy Consumption or expenditure of calories Control over intake of calories,4,5,Evaluating Body Weight and Body Composition,Percent body fat and distribution of body fat = weather a change on body composition would improve health. Overweight Obesity Height-Weight charts Body Mass Index (BMI) Body Com
3、position,6,Assessment of Body Weight,Measurement. Body Mass Index - BMI= (weight (kg)/Height (m)squared. lbs. = kg lbs./2.2 inch = m inch / 39.4. Healthy BMI = 18.8 - 24.9 BMI of 25or above is Overweight BMI of 30 or above is Obese,7,8,BMI Results,Elevated BMIs risks =. BMIs between 23 and 25 double
4、 risk of High blood pressure in men. 26 triples the risk. BMI of 24 increased the development of Type II diabetes by five times above that of a BMI of 21 in women.,9,Methods of Determining Percent Body Fat,Hydrostatic (underwater) Skinfold Electrical Impedance Analysis Waist-To-Hip ratio Waist and t
5、he widest part of the hips Ratio - 1.0 or higher for men 0.8 or higher for women Indicate elevated risk,10,Excess Body Fat and Wellness,The amount of fat in the body - and its location- can have profound effects on health.,11,The Health Risks of Excess Body Fat,Obese individuals have a mortality rat
6、e twice that of non-obese Associated with: diabetes, elevated cholesterol levels, impaired heart function, hypertension and cancer Psychological health: depression, body dissatisfaction and eating disorders Body Fat distribution and Health Apples Pears,12,13,Diets,Weight cycling or YO-YO effect of d
7、ieting Some feel that it may be harmful to both overall health and to efforts at weight lost. Studies have not yet conclusively shown weight cycling be harmful.,14,Body Image,Collective picture of the body as seen through the minds eye. Perceptions Images Thoughts Attitudes Emotions,15,Is It Possibl
8、e to Be Too Lean?,Less than 8% for women and less than 5% for men. Extreme has been linked to problems with: Reproductive Circulatory Immune system disorders Female Athlete Triad Amenorrhea,16,Factors Contributing To Excess Body Fat,Genetic Factors Physiological Factors Metabolism (RMR) Hormones Fat
9、 Cells Carbohydrate Craving,17,Factors Contributing To Excess Body Fat,Lifestyle Factors Eating Physical Activity Psychosocial,18,Adopting A Healthy Lifestyle For Successful Weight Management,“Normal” body weight Diet and Eating Habits Total Calories 1600 calories - Sedentary women and older adults
10、2200 calories - Children, teenage girls, active women, and sedentary men 2800 calories - Teenage boys, active men, and very active women.,19,Adopting A Healthy Lifestyle For Successful Weight Management,Portion Sizes Energy (calorie) Density Fat Calories Complex Carbohydrates Simple Sugars and Refin
11、ed Carbohydrates Protein Eating Habits,20,Physical Activity and Exercise,Muscles needing energy. Not anaerobic only burns simple sugars. Aerobic burns more of the fat. Must last 15-30 minutes. Use all major muscle groups. Gradually increase time of endurance activities.,21,Adopting a Healthy Lifesty
12、le,Thinking and Emotions Coping strategies,22,Creating an Individual Weight Management Program,Assess your motivation and commitment. Set a weight loss goal that is healthy and reasonable. Create a negative energy balance. Increase your level of physical activity. Make changes in your diet and eatin
13、g habits. Keep records of your weight and behavior change progress.,23,Overcoming a Weight Problem,Self- Help programs. Initial weight loss from fluids. Very low calorie diets need to be avoided. Diet Books: Reject books with gimmicks or rotating levels of calories. Diet Supplements and Diet Aids,24
14、,Overcoming a Weight Problem,Legitimate programs provide; Nutritional Education Emphasis on exercise and change in lifestyle Individual and Group counseling Self-Help groups Registered dietitians Physician monitored program,Weight Loss,Most Experts Recommend a Gradual Weight Loss of to 2 Pounds Per
15、Week! 1 Lb. Of Fat Is About 3,500 Calories. How? Reduce Diet by 250 Calories/day and Expend 250 Additional Calories/day,26,Prescription Drug,Appetite Suppressants Produce a 5-15% weight reduction by controlling appetite. Once drugs are stopped most return to original heavy weight. Good option for ve
16、ry obese who need help getting started - permanent life style change.,27,Surgery,Severely obese - BMI of 40 or higher or are 100 pounds or more over recommended weight. Roux-en-Y-gastric bypass Liposuction,28,Psychological Help,Acceptance and change Can-do attitude Body Image Knowing when the limits to healthy change have been reached. Knowing the unrealistic cultural ideal.,29,Eating Disorders,Problems with body weight and weight control. 1 Million Americans develop anorexia or bul
