1. John Byl chapter 4 Weight Management

2. Introduction Reduced life expectancy –People in poorer countries have insufficient food. –North Americans consume too much food. Obesity cost = $75 billion in the USA.

3. Quick Facts on Canadian Obesity Affects 50% of men and 30% of women Obesity prevalence doubled from 1965-1999 Women, aged 20-34, decreased obesity levels by 9%

4. Quick Facts on Obesity in the USA An estimated 16% of children aged 6-19 are overweight. Over 65% of adults are overweight or obese An estimated 300,000 deaths a year are attributable to obesity –Heart disease –Diabetes –Various forms of cancer

5. Creeping Obesity Decreasing metabolism Lifestyle changes

6. Measuring Fat Levels Look at yourself—can be misleading Hydrostatic weighing Skin fold measurements Electrical impedance

7. Calculating Your Body Mass Index Measurements of BMI –Imperial Weight in pounds / height in inches squared * 703 –Metric Weight in kilograms / height in meters squared

8. Basal Metabolic Rate Standards BMI ScoreRanking 18.5 or lessUnderweight 18.5 to 24.9Normal 25-29.9Overweight 30 or aboveObese

9. Waist to Hip Ratios A WHR over 0.8 for women and over 1.0 for men signals an increased risk of developing weight-related health problems. Big bellies increases risk compared to larger hips.

10. 1. Set a Weight-Loss Goal Realistic balance of reducing calorie consumption and increasing activity expenditure –Healthy sustainability—maintaining permanent and positive lifestyle changes (Continued)

11. 1. Set a Weight-Loss Goal (continued) –Food is God’s Gift Everything God created is good (1 Timothy 4:4-5) Diet approaches –Atkins –Ornish –Hunter-gatherer »Replace monounsaturated trans-fats »Consume more Omega-3 fats »Eat lots of fruit, vegetables, nuts, and whole grains—avoid high glycemic loading –Cut fat efficiently

12. 2. Assess Your Personal Lifestyle Reevaluate your lifestyle –Increased BMI and sleep deprivation Sleep too little or too much you gain weight –Walking improves all-around health (continued)

13. 2. Assess Your Personal Lifestyle (continued) Assess your personal lifestyle –Frequent flights –Knead some dough –Walk through writer’s block –Be the fan of the game –Walk and roll –Think on your feet –Walk the talk phone calls –Stretch your computer time –Add time during ad time –Start a walking bus –Parking lot walks

14. 3. Design a Specific Plan Write out the specific components of your plan in a positive way

15. 4. Predict Obstacles Predict obstacles and accept personal responsibility for actions. For example, what to do: –when traveling –when eating out –when stressed

16. 5. Plan Intervention Strategies Do what you love Have concrete goals Think beyond yourself Take rest and stretching breaks from your computers –http://keats.admin.virginia.edu/ergo/stretch.htmlhttp://keats.admin.virginia.edu/ergo/stretch.html

17. 6. Assess Your Compliance With the Plan Weigh scale –Plus –Minus Choose wellness

18. 7. Assess Your Progress of Your Overall Goal Set realistic dates to assess progress Celebrate successes Revise goals if necessary

19. Next Steps Improve the quality of your life by having a healthy body composition