Health and Weight Management Chatpers 4-5

Do Real People Look Like This? So what’s all the fuss about “Abs/buns of steel”?

FACTS: Most Americans think about their weight. 1 out of 3 Americans are trying to lose weight 4-5 million people (mostly women) suffer from an eating disorder Obesity (BMI < 30) is an important health risk factor and accounts for 15-20% of annual deaths

So What is Wrong With Us? Industrialized cultures = food plenty Decreased Physical Activity Increased Obsession – (Looking for Love in all the Wrong Places)

Healthy Balance: Weight and Appearance ASK YOURSELF: Does my weight interfere with my life goals, social life, energy level or health (Blood pressure, cholesterol, diabetes) AND ASK: AND ASK: Am I content with my appearance?

Health and Weight Overweight vs. Obese Overweight: lbs over ideal Obese: A chronic disease characterized by excess body fat and BMI >30 BMI = Body Mass Index and is a Ratio of height to weight: BMI = (wt(lb) X 705) / ht(in) 2

BMI is a Good Screen But… Does not account for the heavy but well muscled…or The light but not lean… Other estimates of healthy “weight” then, must account for relative lean:fat ratios Body Composition measurements Estimate relative fat and lean mass.

Examples of Body Composition Measures: Hydrostatic Weighing: Measures Body Density by Archimedes Principle D = M/V Muscle >Fat Skinfold Thickness: Majority of fat is stored sub-cutaneously Therefore: Skinfold thickness is good estimate

Why is it important to know our “Body Comp”? Fat is associated with health Lean Body Mass is a better indicator of fitness / health than weight Body composition naturally changes with age Increased fitness may reduce body fat but not reduce weight!

One Word about Body Shapes (OK maybe 2-3…) Apples vs Pears Apples = Abdominal weight Pears = Hip Weight Apples are at greater risk for diabetes And heart disease: Measure Hip:Waist

And Aesthetically Speaking… Mesomorphs: Classically Well Muscled Endomorphs: “Soft and Round” Ectomorphs: “Long and Lanky” Most People (mere mortals) are generally A combination of “tendencies”

Labs 4-5: Lab 4: Nutrition Alert! (2/14) Lab 3B: Eating Attitude Test (EAT) Lab 5: Body Composition & Weight Management (2/19) 4B: B:

TIPS For HEALTHY Weight Management: Make Health NOT Appearance your priority Plan to decrease the amount of time you “SIT” – (Increase non- sitting activity!) Eat for Health – use the Pyramid guide

Every Step Helps: Thinner people tend to be “wigglers” – so wiggle more Strength Training increases calorie burning muscle tissue Mild to Moderate Aerobic Exercise burns calories and fat

Use the Food Guide Pyramid!

Healthy Pyramid Diet: Bread, cereal, rice, pasta: ? Vegetables: ? Fruits: ? Meats: ? Dairy: ? Fats/ Oils / Sweets: ? How many servings?

More Helpful Tips: Don’t rely on Magic Forget the “one size fits all” idea Appreciate your “Shape” Learn to Play again! Get Stronger Don’t “Collapse if you Relapse”

Question and Answer: Questions You’re Just Dying to Ask…