WHYWEIGHT CONTROL ?

WHY WEIGHT CONTROL ?

MobilityComfortAvoid DiscriminationDisease prevention

CancerDiabetesCardiovascular DiseaseOsteoarthritisSleep Apnea Gallbladder Disease

ENERGY BALANCE

• Energy In = Energy Out

• Kcal consumed = Kcal expended

What Happens When:• Kcal consumed > Kcal expended?

• Kcal consumed < Kcal expended?

To lose weight: create a calorie deficit.

To gain weight: create a calorie surplus.

Measuring Energy Needs

Basal MetabolismHeightWeightAgeGenetics

Voluntary ActivityThermic Effect of Food

Total Daily Expenditure (TDE)

TDE= (BEE) X (AF)

Basal Energy Expenditure (BEE) for Men:66.5 +13.8(wt in kg) +5(ht in cm)-6.8(age)BEE for Women:655.1+9.6(wt in kg)+1.8(ht in cm)-4.7(age)Activity factor (AF): 1.2 not active

1.3 moderately active

1.6 active

How to Measure a Healthy Weight

• Scale• Body Mass Index (BMI)• Pear vs. Apple Body Shape• Body Fat Percentage

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat Measurements

• Underwater weighing

• Air Displacement

• DEXA

• Skin Fold Measurement

Healthy Body Fat Percentages

• Women– Essential: 15%– Athletic 16-20%– Average 21-30%– Overfat 31% and up

MenEssential: 3%Athletic: 5-10%Average: 11-20%Overfat: 21% and up

Underweight VS. Overweight

• If not ill or malnourished, being slightly to moderately underweight is not harmful. BMI 17-19

• Being slightly to moderately overweight, in most cases, is not harmful. BMI 25-27.

• Being obese is almost always harmful. BMI over 30

• Being overweight and fit is healthier than slim and unfit.

Causes of Obesity Are Complex• Thermodynamics• Genetic

– Parents– Fat cells– Set point– Satiety—Arcuate Nucleus

• Leptin• Gherlin• NPY

Environment– Convenience, size, price and advertising of food– Exercise (paying for exercise, exercise as punishment)– Advancement of society

• Psychological—eating disorders and disordered eating.

Dieting and Weight Loss

Very Low Calorie Diets Liquid Diets Drugs Surgery Fad Diets

Losing Weight Properly

Determine why you want to lose wt. Set realistic goals Define SMART objectives Exercise more Reduce fat and/or portion size Eat out less often

How to Gain Weight Properly

Set realistic goals Develop SMART objectives Eat larger meals w/ high calorie first Eat snacks Eat nutrient dense foods that are also

calorie dense. Weight train

Helpful Web Sites

www.nal.usda.gov/fnic/index.html www.thedietchannel.com www.eatright.org www.askthedietitian.com www.caloriesperhour.com www.beyondveg.com