1. Weight, Body Composition, and Health
Maintaining a Healthy
Body Weight

2. Weight and Health Goal is to determine if an individual is:
Underweight
Health risks
Healthy weight
Overweight
Health risks if overweight and overfat
Huge health issue in US (see page 280)

3. Increasing Prevalence of Obesity (BMI >30) among U.S. Adults_
1991: Only four states had obesity
rates greater than 15 percent.
Key:
<10%
No Data
10%–14%
15%–19%
20%–24%
>25% _
1996: Over half of the states
had obesity rates greater than
15 percent.
2001: Only one state had an obesity
rate below 15 percent, most had
obesity rates greater than 20 percent
and one had an obesity rate greater
than 25 percent.

4. Obesity Prevalence
9 states > 25% population obese

5. Evaluating Weight/Health Status
Compare weight to standard height-weight tables
Tables are of limited value and use

6. Evaluating Weight/Health Status
Body Mass Index (BMI)
Preferred measure for evaluating weight
Based on significant amount of research

7. BMI

8. BMI Figures
Men Women

9. * Increased health risks, see pg 262/263
BMI
Weight/health
Less than 18.5
Underweight*
Healthy
Overweight*
Obese*
Over 40
Extreme obesity*
* Increased health risks, see pg 262/263

10. Health Risks and Weight
Weight Class
BMI
Health Risks
Overweight
25 – 29.9
Increased
Class I Obesity
30 – 34.9
Moderate to significant
Class II Obesity
35 – 39.9
High/very high
Class III Obesity
> 40
Extreme
Underweight
< 18.5
Increased, may be significant

11. BMI
BMI is not a good measure for evaluating a body builder/serious athlete’s weight/health
Low end is an appropriate measure of being underweight for all

12. BMI
Calculating BMI
BMI = weight in pounds x
(height, inches)2

13. BMI Calculating the weight associated with a desired BMI:
Weight, lbs = desired BMI x (height, inches)2
703

14. Calculating BMI BMI = weight in pounds x 703 (height, inches)2
Weight, lbs = desired BMI x (height, inches)2
703

15. BMI Figures
Men Women

16. BMI

17. Body Fat
Need enough body fat to meet basic needs, but not so much as to increase health risks

18. Body Fat Essential Body Fat: Males: 3% body fat
Females: 12% body fat, 20% for reproductive health (menstruation and fertility)
The latter value has recently come into question

19. % Body Fat and Health Health risks increase when:
Males: % body fat > 22 – 25 %
Females: % body fat > 32 – 35 %
Higher number is for those 40 and over.

20. Measuring % Body Fat % body fat is difficult to measure accurately
Common methods for measuring:
Fat fold measures with calipers
Bioelectric impedance
Underwater weighing
MRI

21. Distribution of Body Fat Matters
Central Obesity (apple shape)
Fat stored around the organs of the abdomen
Associated with increased risk of:
Heart disease
Stroke
Hypertension
Some cancers

22. Distribution of Body Fat
More on central obesity
More common in men and post-menopausal women
Associated with smoking
Abdominal fat is likely to go directly to the liver and be used to make VLDL  LDL

23. Distribution of Body Fat
Lower-Body Obesity (pear shape)
Fat stores are concentrated around the hips and thighs
Doesn’t raise health risks as much as central obesity.
See most often in women during reproductive years

24. Waist Circumference Health risks increase when waist circumference is:
Greater than 40” in men
Greater than 35” in women
Risk is even greater if BMI is also > 24.9

25. Health Risks and BMI Weight Class BMI Health Risks Overweight
25 – 29.9
Increased
Class I Obesity
30 – 34.9
Moderate to significant
Class II Obesity
35 – 39.9
High/very high
Class III Obesity
> 40
Extreme
Underweight
< 18.5
Increased, may be significant

26. Health Risks and Weight
Health risks in each category increase if:
Waist is > 40” men, > 35” women
Smoke
Physically inactive
High blood glucose
High LDL levels or low HDL levels
Family history of heart disease, stroke, hypertension

27. What are the Health Issues?
Health issues associated with being overweight or obese:
Type II diabetes
Hypertension
High cholesterol
Heart disease

28. Health Issues Health issues continued Gall bladder disease
Osteoarthritis
Respiratory problems
Hernias
Varicose veins
Flat feet
Complications during surgery and pregnancy

29. Health Issues - Underweight
Increased risk of infection and illness
Tired and weak (may be anemic)
Amenorrhea (periods stop)
Reduced fertility
Complications during surgery
Poor growth and development in kids

30. Summary Methods for Evaluating Weight/Health Status
Compare weight to standard tables (not useful)
Calculate BMI
Determine % body fat
Evaluate fat distribution
Measure waist circumference
Consider other risk factors

31. Who should lose weight?
For people who are overweight or obese and have 2 or more risk factors weight loss is recommended
even a small weight loss (10% of body weight) will significantly decrease health risks

32. Who should maintain their weight?
Individuals with a healthy BMI should maintain their current weight.
Individuals who are overweight, do not have a high waist circumference, and have less than 2 risk factors should prevent further weight gain

33. Who should gain weight?
Individuals who are have a BMI of less than ______ should gain weight.

34. Strategies for Weight Loss
In general need to decrease caloric intake and increase physical activity
Generally need both for long-term weight loss

35. Strategies for Weight Loss
Set reasonable goals
1-2 pounds per week
Loss of 10% of body weight
May set interim goals if a large amount of weight loss is desired

36. Strategies for Weight Loss
To lose 1 pound per week you need to reduce caloric intake (or increase caloric output) by:
500 kcal per day = 3500 kcal/week

37. Strategies for Weight Loss
Avoid fad diets and weight loss supplements
Avoid very low calorie diets
Never less than 1200 kcal per day
Why??

38. Strategies for Weight Loss
Increase level of physical activity
30-45 minutes, 3-5 days a week
Add weight bearing exercise to build muscle
Why?

39. Adding Physical Activity

40. Strategies for Weight Loss
Reduce portion size
Increase intake of fiber (why?)
More fruits and veggies
More whole grain products
Limit empty calories
Soda, alcohol, candy…..

41. Strategies for Weight Loss
Drink plenty of water
Eat a salad before dinner
Low calorie dressing
Buy/make fixed size portions
Avoid buffets and family style serving
Reduce fat content of foods w.o increasing portion size

42. Strategies for Weight Loss
Avoid starving all day…..leads to binging
Others????

43. Extreme Measures
Extreme weight loss measures may be called in cases of severe obesity (BMI >40)
When health issues of weight are greater than the health issues associated with the treatment

44. Extreme Measures Treatment is usually:
Surgery to drastically reduce stomach size and to bypass some of the SI
Long-term success depends upon compliance with dietary restrictions
Lifetime medical supervision is needed
At high risk of many vitamin and mineral deficiencies
Medications

45. Weight Gain
Goal is to add lean body mass (as well as body fat if extremely underweight)
Exercise is an important component of weight gain
Weight gain can be just as challenging as weight loss!

46. Strategies for Weight Gain
Chose energy dense foods
May be higher fat choices
Someone who is seriously underweight can afford a little more fat
Examples:
2% milk vs. skim milk
Peanut butter on anything
Salmon vs. haddock

47. Strategies for Weight Gain
Eat regular meals
Do not call a “non-meal” a meal
Lettuce or carrots or an apple are not lunch
Leave salad for last
Increase portion size
Extra meat or cheese on sandwich
Larger bowl of cereal, add a banana

48. Strategies for Weight Gain
Snack between meals, but not too close to meals!
Chose nutritionally /calorie dense snacks
Peanut butter on apple or crackers
Bowl of cereal with milk
Trail mix (seeds, nuts, raisins….)
Slimfast or instant breakfast
Drink caloric beverages
Milk, juice …..