Healthy Body Weight

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Healthful weight

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-good for age
-w/out constant dieting
-acceptable for self
-family history
-good eating habits and exercise

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Underweight

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having too little body fat to maintain health

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overweight

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having a moderate amount of excess body fat

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obese

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having an excess of body fat that adversely affects health

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Morbid obesity

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body weight exceeding 100% of normal, creating a very high risk for serious health complications

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Eval body weight

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BMI
Body composition
assessing pattern of fat distribution

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Body mass index

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ration of person's weight to the square of their height

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BMI= weight(kg)/ height (m)2

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BMI values below 18.5 or above 30 have increased risks of health problems

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Limits of BMI

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-no indication of how much of a persons body mass is composed of fat
-age
-ethnic background
-individuals w/ disproportionately higher muscle mass for a given height

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Body Composition

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-measurement of body fat and lean muscle mass
-underwater weighing
-skinfold measurements
-bioelectric impedance analysis
-near infrared reactance
--Bod pod

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Fat Distribution Pattern

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measured by waist-to-hip ratio and waist circumference

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apple-shaped fat patterning

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upper body
-increased risk for chronic diseases

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Pear-shaped fat paterning

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lower body
=no signif increased risk for chronic diseases

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Energy balance

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occurs when energy intake = energy expenditure

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energy intake

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kcal from food

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energy expenditure

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energy expended at rest and during physical activity

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Basal Metabolic Rate (BMR)

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-energy expended to maintain basal, resting, functions of body

- basal metabolism is highest proportion of total energy expenditure

-more lean tissue increases your BMR
-BMR decreases w/ age

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CALCULATE BMR

BMR= weight(kg) X 1.0 X 24 hours - men

BMR= weight(kg) X .9 X24 hours - women

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-

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Thermic Effect of Food
-energy expended to process food

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increase in metabolism occurring as result of
-consumption
-digestion
-absorption
-metabolism

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Energy cost of Physical Activity

-energy expended due to any movement or work above basal levels

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-15-35% of total energy output

- amount of energy expended depends on body size, intensity of activity and how long we perform the activity

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Genetic factors account for about 25% of person's body fat

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different ideas have been suggested to explain the impact of genetics on body fat

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Thrifty Gene Theory

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-gene or genes causes people to be energetically thrifty
-people w/ this gene expend less energy than other people and therefore gain weight
-thrifty gene has not been identified

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Set-Point Theory

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-each person's weight stays w/in a small range (set point)
-body compensates for changes in energy balance and keeps a person's weight at their set point

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Leptin- hormone produced by fat cells
--causes reduced food intake (decreased hunger)
--reduced weight
--decreased body fat

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-leptin controlled by ob gene
-mutation of ob gene causes reduced levels of leptin leading to increased food intake and reduced energy output

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Ghrelin
-increases appetite and amount of food eaten

- levels increase before a meal and fall w/in 1 hour after a meal

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-levels appear to increase after weight loss

- research looking at way to block actions of ghrelin

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Peptide YY or PYY
-released after a meal in amounts proportional to energy content of the meal

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-decreases appetite and inhibits food intake

-obese individuals have lower levels when fasting, show less of an increase after a meal than non-obese

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Environmental factors in childhood can influence

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-food choices
-activity levels
-later adult behaviors

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Food choices

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composition of person's diet should remain balanced

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Hunger vs. Appetite

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Appetite, a psychological desire to eat, can cause people to overeat

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Social factors influencing diet

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-family/cultural traditions
-holidays and celebrations
-easy access to high-fat foods
-less physically active lifestyles
-societal expectations of the "perfect" body

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Healthful weight change requires

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-gradual change in energy intake
-regular and appropriate exercise
-application of beh. modification techniques

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Effective weight loss should include
-setting realistic goals
-following recommended serving sizes
-reduced intake of high-fat and high-energy foods

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-focus on low energy dense foods
--feel full w/ less calories
--fruits and veggies, broth-based soups, cottage cheese, yogurt, lean meat

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Regular exercise
-to increase energy expenditure
-to increase BMR
-60-90 mins a day

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- -

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Fad Diets

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-claims that program is new or improved, but no scientific data
-claims rapid weight loss (>2/week)
-includes special food or supplements
-rigid menu w/ exemption of many foods

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Fasting + detox diets
-different definitions form no food to only liquids for a length of time
-no evidence that shows benefits

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-bodies have own detoxification organs: liver, kidneys
-whole food, high fiber diet
-can be dangerous

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Achieving negative energy balance is major factor in successful weight loss

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macronutrient composition doesn't appear to affect amount of weight lost

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Moderate fat, high carb, moderate protein

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20-30% fat, 55-60% carb, 15-20% protein

-weightwatchers, jenny craig, mypyramid

-weight loss occurs when energy output exceeds energy intake

-decrease of 500-1000 kcal/day

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High fat, low carb, high protein

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-55-65%fat, <100g carb/day
=atkins, protein power
-focus on restricting carbs, goal is to cause ketosis

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low fat and very low fat

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11-19%, very low fat <10%
-high carb, moderate protein
-Dr. dean ornish,
-emphasize increase complex carbs and fiber, decrease sugar and refined carbs, regular exercise

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test ?
-eat breakfast everyday
-weigh yourself everyday
-less than 10 hours of screens a week
-90% exercise at least an hour a day

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Weight loss medication and herbal supplements

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-dangerous side effects
-many removed from market
-should only be used for specific people

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Underweight

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BMI below 18.5kg/m2
-increases risk of infections and illness and can be fatal
-can be just as unhealthy as overweight

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effective weight gain

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-eating 500-1000 extra kcal/day
-eating throughout the day
-limiting fat intake to 15-30% of total energy intake
-no tobacco
-regular exercise

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Overweight

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BMI between 25 and 29.9 kg/m2
-increases risks of high blood pressure, heart disease, type 2 diabetes, sleep disorders,
-can lead to obesity

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Obesity and Morbid obesity

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-obesity: BMI from 30-39.9kg/m1
-morbid obesity : weight that exceeds 100% of normal
-5 of 9 leading causes of death in us = obesity

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Treatments for obesity may include

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-low calorie diet and regular exercise
-prescription medications
-surgery
----gastroplasty
------gastric bypass
-------gastric banding