Weight Management Flashcards
Overweight and Obesity
Conditions characterized by excessive and unhealthy amounts of body fat.
Result from a complex combination of biological, psychological, environmental, cultural, and socioeconomic factors
Obesity
a chronic metabolic disease that is extremely difficult to treat
Causes of Obesity
Heredity Usage of drugs High calorie foods Sedentary lifestyle Midlife weight gain Hypothyroidism
10 Most obese countries
U.S.A - 33.8% New Zealand - 26.5 Australia - 24.6% Czech Republic - 24.2% United Arab Emirates - 23% Slovakia - 23% Norway - 22.4% Canada - 22% Germany - 20.2% Hungary - 18.8%
Adipose cells store extra energy from…?
triglyceride (fat).
As more excess energy is consumed, …
fat cells continue to store it as fat and increase in size.
Defining Overweight and Obese
Height and weight tables are no longer used to determine whether a person is overweight or obese.
The body mass index (BMI) is used to determine if a person weighs too much.
BMI is a ratio of height to weight.
Body Mass Index
To calculate BMI, multiply weight (lbs) by 705; then divide the number by height in inches squared.
BMIs less than 18.5 are in the underweight range.
BMIs between 18.5 and 24.9 are considered healthy.
BMIs between 25.0 to 29.9 are within the overweight range.
BMIs over 30.0 are in the obese range.
BMIs of 40 or more are referred to as morbid, extreme, or super obese.
Prevalence of Overweight and Obesity
In the United States, the prevalence of excess body fat has reached epidemic proportions.
In 1980, almost 50% of adults were overweight or obese.
By 2014, 70% of adults were overweight or obese.
American children are growing fatter, too.
The WHO recognizes obesity as a worldwide health problem (globesity).
Overweight and obese people have higher than average risks of:
Osteoarthritis Sleep apnea Gallbladder disease Carpal tunnel syndrome Gout Hypertension Diabetes Metabolic syndrome Heart disease
Health Risks
Fertility problems
Gestational diabetes, hypertension during pregnancy, and giving birth to babies with birth defects
Interference with daily activities like walking, carrying, kneeling, and stooping
Psychological depression, particularly among obese women
The body expends 50% to 70% of calories to fuel vital metabolic activities, including:
Building and repairing tissues Breathing Circulating and filtering blood Producing and transporting substances Maintaining body temperature
Factors that influence metabolic rate include:
Genetics Hormones Thyroid hormone Proportion of muscle to fat Gender Age Exercise
Calories are needed to move skeletal muscles.
Number of calories used is influenced by: Type of activity Duration Intensity Size of person
Energy for Physical Activities
The amount of energy needed for physical activity depends on the activity, its duration, and intensity.
Physical activities include:
Sport types of exercise
Movement for daily living
Spontaneous muscular movement
Health experts recommend that adults perform at least:
30 minutes of moderate-intensity physical activity daily.
Caloric Cost of Living: TEF
Energy expended for physical activity and vital energy needs require about 90% of body’s energy use.
After eating a meal, the body needs a small amount of energy to digest, absorb, and process nutrients from food.
Thermic effect of food (TEF) accounts for less than 10% of total energy needs.
Energy Balance: When:
Caloric intake equals caloric output, weight is maintained.
Caloric intake is more than caloric output, weight gain occurs.
Caloric intake is less than caloric output, weight loss occurs.
One pound of fat represents about 3,500 calories.
Body Composition: Healthy adults consist of:
About 60% water
6% to 22% protein
3% minerals
Remaining weight is mostly fat
Body Composition: Body fat for healthy adults
About one-half of an average person’s fat is subcutaneous.
“Cellulite” does not exist; it is the same as other fat.
Estimating Body Fat: Distribution of fat is a more important risk factor than percentage of fat.
“Apple-shapes”
More fat in the central part of body than below waist
Greater risk of serious health problems
“Pear-shapes”
Have excess body fat below waist
Lower risk of serious health problems than when fat is centrally located
Waist Circumference
People who have large fat deposits in abdomen (apple shaped) tend to have greater risk for diabetes, hypertension, heart disease than those who have more fat below the waist (pear shaped)
Men- greater than 40 inches
Women- greater than 35 inches
Causes of Obesity: Genetics
Genes code for:
Body frame
Fat distribution
Hormones that regulate appetite and metabolism.
Some people have “thrifty metabolisms” that tend to conserve energy as fat.
Causes of Obesity: Biological Influences
According to the set point theory, the level of body fat is genetically preset.
Hunger is the physiological drive to seek and eat food.
Appetite is the psychological desire to eat specific foods.
Satiety is the feeling that enough food has been eaten to relieve hunger and turn off appetite.
The composition of the diet can affect body weight.
Excess calories from carbohydrate, protein, fat, and alcohol can result in weight gain.
A high-fat diet is associated with overeating and gaining body fat.
Causes of Obesity: Other Influences
A variety of environmental, social, and psychological factors promote overeating.
Portion sizes have increased.
Certain types of restaurants encourage overeating.
Fast food and family-style restaurants often promote “super-sized” portions as bargains.
Advertising makes food look more appealing.
Food availability and convenience, e.g., pizza delivery 24 hours a day
Tendency to overeat during holidays and family gatherings
Sedentary lifestyles
Moods
Weight Management
Balance food intake with energy expenditure.
Avoid fad diets.
Usually result in temporary weight loss Promote gimmicks Often are nutritionally inadequate Fasting may be dangerous Increase physical activity. Change eating and physical activity habits for life.
Role of Physical Activity
Daily exercise helps people lose or maintain weight.
Exercise for at least 30 minutes per day.
Physical activities such as walking, jogging, biking, swimming are recommended; choose enjoyable ones.
People over age 40 should obtain approval of personal physician before beginning a vigorous exercise program.
Surgical methods
Gastric bypass
Liposuction
Medications
Appetite suppressants
Fat absorption reduction (small intestine)
Sensible and safe weight loss plans
Medically and nutritionally sound
Include practical ways to engage in physical activity
Adaptable to psychological and social needs
Can be followed for a lifetime
Successful Weight Loss Strategies
Set realistic weight loss goals.
Emphasize behavior modification – lifestyle changes.
Follow the MyPlate guidelines.
Engage in at least 30 minutes of physical activity daily.
Seek family or other forms of social support.
Include long-term plan for maintaining new weight.
To gain weight by increasing lean tissue
Need at least 700–1,000 additional calories per day
Eat three meals per day plus snacks.
No more than 30% calories from fat
Weight Gain
Perform muscle-building exercise.
Maintain effort over long term.
Across the Life Span
Low-calorie or fat-restricted diets are not recommended for children under 2 years of age.
Overweight children need more physical activity.
Contrary to conventional wisdom, elderly persons may enjoy good health and live longer by being overweight and even obese.
Serve as energy source
Can protect from serious internal injuries in the event of a fall
