© 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Nine Body Weight and Body Composition: Achieving a Healthy Balance

© 2007 McGraw-Hill Higher Education. All rights reserved. Overweight and Obesity Overweight is body weight that exceeds the recommended guidelines for good health Overweight is body weight that exceeds the recommended guidelines for good health Obesity is body weight that greatly exceeds the recommended guidelines Obesity is body weight that greatly exceeds the recommended guidelines The CDC (The Centers for Disease Control and Prevention) determined that no gender, ethnic group, or educational level is spared from this problem of obesity The CDC (The Centers for Disease Control and Prevention) determined that no gender, ethnic group, or educational level is spared from this problem of obesity Overweight and Obesity are associated with serious health problems Overweight and Obesity are associated with serious health problems

© 2007 McGraw-Hill Higher Education. All rights reserved. What is Healthy Body Weight? There is no ideal body weight for each person instead there are considered ranges for healthy body weight There is no ideal body weight for each person instead there are considered ranges for healthy body weight A healthy body weight is defined as: A healthy body weight is defined as: Weight within an acceptable range on a height/weight table or acceptable Body Mass Index scale Weight within an acceptable range on a height/weight table or acceptable Body Mass Index scale Fat distribution that is not a risk factor for illnesses Fat distribution that is not a risk factor for illnesses Absence of any medical conditions that would suggest weight loss Absence of any medical conditions that would suggest weight loss

© 2007 McGraw-Hill Higher Education. All rights reserved. Methods of Determining Healthy Body Weight/Body Fat Height – Weight Tables Height – Weight Tables Body Mass Index Body Mass Index Body Fat Distribution (Waist to hip ratios) Body Fat Distribution (Waist to hip ratios) Body Fat Percentage Body Fat Percentage Skinfold tests Skinfold tests Immersion Immersion Electroimpedence Electroimpedence Bod Pod Bod Pod

© 2007 McGraw-Hill Higher Education. All rights reserved. Factors that Influence Your Weight Genetics Genetics Gender Gender Age Age Eating out Eating out Food Choices Food Choices Portion control Portion control Lifestyle Lifestyle TV TV Computer Computer Automobile Automobile Stress Response Stress Response Physiological responses to dieting Physiological responses to dieting

© 2007 McGraw-Hill Higher Education. All rights reserved. How to Maintain Weight Control? Energy balance: the relationship between the calories you take in and the calories you expend Energy balance: the relationship between the calories you take in and the calories you expend If you use up more calories through movement and metabolism, a negative balance results If you use up more calories through movement and metabolism, a negative balance results Taking in extra calories will result in the formation of body fat as energy storage Taking in extra calories will result in the formation of body fat as energy storage Understanding the terms below will assist you in understanding how to maintain a equal daily energy balance Understanding the terms below will assist you in understanding how to maintain a equal daily energy balance Thermic effect of food Thermic effect of food Adaptive thermogenesis Adaptive thermogenesis Basal metabolic rate Basal metabolic rate See Table 9.2 on BMR factors

© 2007 McGraw-Hill Higher Education. All rights reserved. Do Quick Fixes Work? The diet industry has effectively catered to people who are looking for ‘fast’ weight loss The diet industry has effectively catered to people who are looking for ‘fast’ weight loss The diet industry takes in about $40 billion a year The diet industry takes in about $40 billion a year The concept of fad diets has been around for decades, promising quick weight loss with minimal effort The concept of fad diets has been around for decades, promising quick weight loss with minimal effort Many dietitians and physicians are critical of fad diets and encourage more balanced options and self-monitoring concepts Many dietitians and physicians are critical of fad diets and encourage more balanced options and self-monitoring concepts

© 2007 McGraw-Hill Higher Education. All rights reserved. Quick Weight Loss Methods Weight management organizations Weight management organizations Medically supervised fasting Medically supervised fasting Surgical Options Surgical Options Gastric restriction Gastric restriction Gastric bypass Gastric bypass Gastric banding Gastric banding Over the counter drugs Over the counter drugs Dietary supplements Dietary supplements Prescription drugs Prescription drugs Appetite suppressants Appetite suppressants Thermogenic drugs Thermogenic drugs Fat blocking drugs Fat blocking drugs

© 2007 McGraw-Hill Higher Education. All rights reserved. The Size Acceptance, Nondiet Movement Started in response to the frustration felt by many people attempting to lose weight Started in response to the frustration felt by many people attempting to lose weight Seeks to decrease negative body image to encourage self-acceptance and healthy eating patterns Seeks to decrease negative body image to encourage self-acceptance and healthy eating patterns Focus is on how people who are large can be healthy Focus is on how people who are large can be healthy Based on six basic tenets (see pg. 242) Based on six basic tenets (see pg. 242)

© 2007 McGraw-Hill Higher Education. All rights reserved. Action Plan for Healthy Body Weight A goal of overall health improvement through targeted areas A goal of overall health improvement through targeted areas A goal of 60 minutes of moderate-intensity physical activity, 5 times per week A goal of 60 minutes of moderate-intensity physical activity, 5 times per week A diet emphasizing fruits and vegetables A diet emphasizing fruits and vegetables Inclusion of peer support groups Inclusion of peer support groups Self-acceptance of body size Self-acceptance of body size Follow up evaluation by a healthcare professional Follow up evaluation by a healthcare professional Consists of six key components:

© 2007 McGraw-Hill Higher Education. All rights reserved. Tips for Achieving a Healthy Body Composition for Life Set Realistic Goals Set Realistic Goals Restrict Calories Restrict Calories Manage Behavior Manage Behavior Stimulus control Stimulus control Self supervision Self supervision Social support Social support Stress management Stress management Cognitive restructuring Cognitive restructuring Get Active Get Active At least 60 minutes of daily moderate to vigorous activity to manage body weight and prevent weight gain in adulthood At least 60 minutes of daily moderate to vigorous activity to manage body weight and prevent weight gain in adulthood

© 2007 McGraw-Hill Higher Education. All rights reserved. Tasks for Society in Sustaining Healthy Habits Define Obesity as a Chronic Degenerative Disease Define Obesity as a Chronic Degenerative Disease Extend Health Insurance Coverage to Prevention of Obesity Extend Health Insurance Coverage to Prevention of Obesity Support Consumer Awareness Support Consumer Awareness Promote Healthy Foods Promote Healthy Foods Support Active Lifestyles Through Community Planning Support Active Lifestyles Through Community Planning

© 2007 McGraw-Hill Higher Education. All rights reserved. Chapter Nine Body Weight and Body Composition: Achieving a Healthy Balance