1. Maintaining a Healthful Weight
HLTH-120N
Lecture 13

2. Objectives Define healthful weight and successful weight loss
Be able to classify case studies as underweight, overweight, and obese with different methods discussed in class
Identify the 3 components of energy expenditure
Understand factors in society that influence body weight
Develop a plan for healthful weight loss or gain
Apply new information to your MyDiet Analysis project

3. What is a healthful body weight?
Is it determined by “thinness” or muscle mass?

4. Weight Status Classification
Underweight
Overweight
Obese

5. Metabolic Syndrome
A cluster of factors increases risk for heart disease, type 2 diabetes, and stroke:
Abdominal obesity
Triglyceride levels (>150 mg/dL)
HDL cholesterol levels (<40 mg/dL in men and 50 mg/dL in women)
High blood pressure
Fasting blood glucose >100 mg/dL
Inflammation

6. Fat Distribution Apple Pear Increased risk for chronic diseases
Men tend to store fat
in the abdominal region
No clear association with chronic disease Women tend to store more fat in the lower body

7. fat increases risk for chronic disease
Waist circumference
Men: above in.
Women: above in.
Waist-to-hip ratio
Men: waist-to-hip ratio higher than 0.90
Women: waist-to-hip ratio higher than 0.80

8. Evaluating body weight - BMI
BMI (Body Mass Index)
ratio of weight to height
Normal ______
Over risk for chronic diseases increases
Under , risk of premature death increases

9. Calculating BMI Kg/m2 (weight in pounds / inches 2) x 703
Ex: Fred is 5’11” and weighs 221 pounds. Calculate his BMI.

10. Limitations of BMI

11. Evaluating Weight - Body Composition
What was Fred’s BMI?
He is a weight lifter. His body fat percentage is 9%.
Body composition
Several Ways to assess

12. Body Composition Methods
Bioelectric Impedence Analysis
Skin-fold calibers
Bod-Pod 
DEXA
Underwater Weighing

13. (best for performance)
Body fat percentage
Classification
Men
Women
Essential fat
2-4%
10-12%
Athlete
(best for performance)
6-13%
14-20%
Healthful
14-17%
20-24%
Acceptable
18-24%
25-31%
Obese
>25%
>32%

14. Case Study Activity
1. Jane is a track athlete, and is very strict with her diet because she has heard lower body fat is associated with faster running. She is 5’2” and weighs 99 pounds. She has 12.5% body fat. What is her BMI? Would you classify her as underweight or a healthful weight?
2. Sam is a sophomore in college. In high school he played basketball and was very active, but since going away to school he has stopped exercising and gained some weight. Sam is 5’11” and weighs 220 pounds. His body fat is 25%. How does his weight classification compared to Fred’s?
3. Emily is 12 years old and is very active. She just went through a growth spurt and is 5’0. She weighs 87 pounds, and her health teacher told her that because of her BMI she is very underweight. Emily is concerned, but already has a hearty appetite. What would you tell her?
4. Harold is 55 years old. He has a job where he is standing most of the day so he thinks that is enough activity. He is 5’8” and weighs 247 pounds. What is his BMI and what are some concerns that go along with it?

15. What is successful weight loss?
What should change to achieve a healthful body weight?

16. Energy balance determines body weight
When energy intake exceeds expenditure
When intake is less than expenditure
1 pound = calories

17. Energy Expenditure
Most energy expended to perform basic body functions
Total 24-hour expenditure is determined by 3 things:
Basal Metabolic Rate (BMR)
Energy expended to maintain body functions at rest
Largely determined by: weight, height, gender, age
Can be increased by
Physical Activity
Thermic Effect of Food

19. Psychologic, social, cultural factors

20. Tips for successful weight loss
Healthful weight change:
change in energy intake
Regular physical activity – must be ___________
Avoid fad diets
Behavior modification techniques

21. Healthy Weight Loss Diets
Macronutrient Distribution:
Examples: DASH diet, USDA food guide etc.
How much should you lose per week?
Energy deficit per day:

22. Unhealthy diets for weight loss
Low Carbohydrate, High Protein, High
Examples:
Negative effects:

23. Very low fat diets May contain less than % calories from fat
Dr. Dean Ornish’s Program for Reversing Heart Disease and The New Pritikin Program
Emphasize carbohydrates and fiber
Regular physical activity is key
Lowers LDL cholesterol, triglyceride, glucose & insulin, and lowers blood pressure

24. Achieve and Maintain Healthful Weight
#1:
Foods should be dense

25. Treatment for morbid obesity
Low-calorie diet and regular exercise
Prescription medications
Surgery
Vertical banded gastroplasty
Gastric Bypass surgery
Gastric banding
Liposuction

26. Safe weight gain When? Moderate fat intake
BMI of less than kg/m2
Body fat less than %
Moderate fat intake
Eat 500 to 1,000 extra kcal frequently throughout day
Avoid tobacco

27. Protein supplements
Include amino acid supplements, protein & creatine, etc.
Do not enhance muscle gain differently than whole foods
May cause major health problems:
Changes in blood cholesterol, mood disturbances, fat gain
disease w/ high intake long term