Weight Management Flashcards
What percent of Canadian adults are obese?
~64%
Obesity
A level of fat mass that compromises physical wellbeing
- causes problems in body
Body Mass Index
< 18.5 = Underweight
18.5 - 24.9 = Normal range
25 or more = Overweight
2 types of overweight:
Preobese - 25.0 - 29.9
Obese - 30 or more
- Class 1: 30.0 - 34.9
- Class 2: 35.0 - 39.9
- Class 3: 40 or more
Good for population data not individual data
- Arnold Swartchenega was 30.3, but mostly lean mass
What cateegory is Obesity recognized as?
A chronic disease
Risks of Obesity
- Reduces life expectancy by up to 14 years
- Increased risks for CVD, diabetes, many cancers
- Associated with impaired immune function, diseases of the kidney and gallbladder, bone and joint disorders, pregnancy risks, psychological disorders
Types of body fat
Essential fat:
- 3% of male weight
- 12% of female weight
No health risks; essential for reproductive capacity
Non-essential fat (risky fat):
Can pose significant helth risks; visceral or subcutaneous adipose
Depends on age, sex, diet, activity
Risks of Obesity
Obesity is a risk for many commorbidities like:
- type 2 diabetes - not fully understood
- type 2 diabetes leads to Cardiovascular disease
How to Evaluate Body Weight and Composition
- BMI: simplest and most broadily applicable
Weight/Height
- Height-Weight Charts
- Hydrostatic weighing
- Electrical impedance
- Scanning (MRI) methods
What determines your weight?
Energy intake:
Food & Alcohol
Energy Out:
- Metabolism (60-75%)
- Thermic effect of food (10%)
- Physical Activity (15-30%)
Factors Influencing Energy Expenditure
- Genetics
- Higher lean mass
- Physical activity
- Greater Height & Weight
- Being Male
Factors Influencing Energy Intake
Hunger: Physiological need to eat
Appetite: Desire to eat
(Not physiological)
Satiety: How full do we feel?
Causes of Obesity
- Decline in physical activity
- Overconsumption of calories
- Areas of few grocery stores, more fast food chains increases risk
- Psychosocial factors
Foresight Model: Causes of Obesity
Says that there is no one single factor that results in obesity
Ex of factors:
Food consumption: Too many calories
Food production: Unhealthy foods are cheap and accessible
Physiology: Hormonal imbalances, genetics, metabolic problems
Individual physical activity: Ability to excercise
Environmental physical activity: Does environment promote physucal activity?
Individual psychology: Depression, anxiety, addiction
Social psychology: Friends and family’s affect
Dangers of Obesity
- Stroke
- Heart Disease
- Some forms of cancer
- Type 2 Diabetes
- Hypertension
- High blood cholesterol
- Psychological disorders
Ideal Weight
The weight you achieve while maintaining the healthiest lifestyle you can sustain.
Crash Diet
a highly restrictive, short-term diet that aims for rapid weight loss.
- considered unsustainable and potentially harmful to health
- Weight loss is often regained once this diet ends beacuse normal eating patterns resume
Guidelines for Weight Control
- Sensible Diet
* Goal: Reduce caloric intake
* Eat filling and nutrient-dense foods - Change in Eating Habits
* Goal: Reduce caloric intake
* Fight temptations of eating unhealthy foods - Psychological Modification
* Self-efficacy: Belief in one’s ability to change
* Identify triggers
* Replace negative patterns of thought with positive ones - Physical Activity
* Goal: Increase caloric expenditure
* Find physical activities you enjoy so you stay consistent
Eating Disorders
Serious disturbance in eating patterns or behaviours.
Common feature:
Dissatisfaction with body image and weight often due to distorted thinking, perfectionalist beliefs, unreasonable demands for self-control, and excessive self-criticism
Anorexia nervosa
Individual does not eat enough to maintain adequate body weight.
<17.5 on BMI
- Eating disorder with highest mortality rate
- Low body weight does not mean anorexia
Risks:
* Cardiovascular disorder
* Gastrointestinal disorder
* Skeletal disorder
Bulimia Nervosa
Episodic binge eating followed by purging (vomiting or laxatives)
Binge Eating: Lack of control eating
Can be a compensation for eating little throughout the day
Risks: Damage to esophagus (stomach), Dehydration, Kidney, liver, and heart damage, depression
Binge Eating Disorder
Recurrent episodes of binge-eating.
Treatments for eating disorders
Must address problematic eating behaviours to manage stress and emotions.
Anorexia: Restoring body weight; addressing psychological aspects of disorder
Bullimia and binge eating: Stabilizing eating patterns; identifying and changing behaviours that led to eating disorder; improving coping skills
