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Obesity in Canada
Highest in the Northwest Territories, and lowest in British Columbia followed closely by Quebec
- May be related to the availability of fresh fruits and vegetables
Problems with Excessive Body Fat
1) Psychiatric and psychological problems (depression and self-esteem)
2) Asthma and breathing problems at night (sleep apnea)
3) Cardiovascular disease
4) Cancer of breast, colon, prostate, uterus
5) Gallstones
6) Type 2 Diabetes
7) Gynecological problems (irregular menstrual cycle and infertility)
Healthy Weight
A weight that minimizes health risks, often used to determine health status
- Body Mass Index for example (weight in kilograms/height in meters squared)
> less than 18.5 = underweight
> 18.5 to 25 = healthy weight
> 25+ = overweight
> 30+ = obese
- BMI does not take into account body composition (lean boy mass and minimal levels of fat are ideal)
> BMI can be misleading for some people
Methods for Determining Body Composition
1) Skinfold Thickness
2) Underwater Weighing
3) Air Displacement
4) Bioelectric Impedance
5) Dual Energy Xray (DXA)
Body Fat Distribution
"Apples" carry excess weight around abdomen (higher CVD risk), "pears" carry fat around lower body
- Waist circumference is indicative of the amount of visceral fat (that around organs)
> WC and BMI are used to determine health risk
> If BMI = obese and WC >102cm for men and 88cm for women, means increased health risk
> Excess visceral fat compresses organs
Energy Balance
According to the principle of energy balance, for a person's weight (specifically content of their weight) to remain the same, energy in must equal energy out
Energy In: calories from carbs, fat, protein, alcohol
Energy Out: basal metabolic rate (60-70%), thermic effect of food (10%), physical activity (15-30%)
Basal Metabolic Rate
The amount of energy expended while at rest in a neutrally temperate environment
- The largest component of energy expenditure
- Mostly determined by genetics
- Other factors that cause increase...
1) Higher lean body mass (especially muscle)
2) Exercise
3) Greater height and weight
4) Male Gender
5) Pregnancy
6) Lactation
7) Growth
8) Fever
9) Elevated Thyroid Hormone levels
10) Stimulant Drugs (caffeine and tobacco)
Storing and Retrieving Energy
Caloric intake is the primary dietary factor to manage weight
- Excess energy is stored as fat within adipocytes
- When fat is gained, adipocytes increase in size and number
- When fat is lost, adipocytes decrease ONLY in size
- Ability to store fat is limitless
Energy Imbalance
Only 15% of Canadians meet the new recommendations for physical activity
- Recommendation is 150 minutes of moderate to vigorous physical activity per week (accumulated in 10 minute bouts)
- Motorized transport and technological developments promote sedentary lifestyles
> Recommendation is to sit < 2 hrs at a time
- Decrease in physical activity doesn't explain the dramatic weight increase
- It is easy to out-eat exercise but almost impossible to out-exercise eating
Genes
Genetics have a significant role in determining body shape and size
- If one or both parents are obese, risk increases 2-3 times
- 75% of BMI variations attributed to genes and 25% to lifestyles (twin studies)
- More than 300 genes linked to obesity (regulate BMR, hunger, appetite, fat deposition)
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