How To Manage Your Weight

Transcription

1 PowerPoint Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY 10

2 Managing Your Weight 66 percent of Americans Are Overweight or Obese Associated Health Risks Diabetes Cardiovascular disease Some cancers Strokes Gallstones Sleep apnea Osteoarthritis The estimated annual cost of obesity in the United States is $152 billion in medical expenses and lost productivity.

3 Obesity Trends among U.S. Adults, 1988, 1998, and 2008

4 Assessing Body Weight and Body Composition A Healthy Weight Depends On: Body structure Height Weight distribution Fat to lean tissue ratio

5 Assessing Body Weight and Body Composition Overweight and Obesity Overweight having a body weight more than 10 percent above the healthy recommended levels; in an adult, having a BMI of 25 to 29 Obesity a body weight more than 20 percent above healthy recommended levels; in an adult, having a BMI of 30 or more Morbid Obesity having a body weight 100 percent or more above healthy recommended levels; in an adult, having a BMI of 40 or more

6 Potential Negative Health Effects of Overweight and Obesity

7 Assessing Body Weight and Body Composition Underweight Body fat is composed of: Essential fat amount necessary for maintenance of life and reproductive functions, including: Insulation, cushion, nerve conduction, vitamin absorption, energy, and body temperature regulation Dropping body fat too low can compromise performance and normal bodily function, including amenorrhea for females Storage fat the nonessential fat that many of us try to shed

8 Assessing Body Weight and Body Composition Amenorrhea A disruption of the normal menstrual cycle Skin problems Hair loss Visual disturbances A tendency to fracture bones easily Digestive system disturbances Heart irregularities Gastrointestinal problems Difficulties in maintaining body temperature

9 Assessing Body Weight and Body Composition Body Mass Index (BMI) Index of the relationship between height and weight BMI = weight (kg)/height squared (m 2 ) BMI of 18.5 to 25 kg/m 2 indicates healthy weight WEIGHT: HEIGHT: BMI:

10 Body Mass Index (BMI)

11 Assessing Body Weight and Body Composition Weight Circumference and Ratio Measurements Waist-to-hip ratio Weight in abdominal region associated with more risk Waist circumference greater than 40 in. for men and greater than 35 in. for women represents an increased risk of disease

12 Assessing Body Weight and Body Composition Measures of Body Fat Underwater (hydrostatic) weighing most accurate

13 Factors Contributing to Overweight and Obesity Environmental Factors Bombarded with advertising Changes in working families Bottle feeding in infants Increase in sedentary lifestyle Misleading food labels Increased opportunities for eating Sugar Low fat Super size

14 Factors Contributing to Overweight and Obesity Early Sabotage: A Youthful Start on Obesity Vulnerable to food ads Larger portions, junk food Social factors Decline of home cooking Increased production of calorie laden foods Low Fat = HIGH SUGAR

15 Factors Contributing to Overweight and Obesity Psychosocial and Economic Factors Food as reward Studies show that the more educated you are, the lower your BMI is in the United States.

16 Factors Contributing to Overweight and Obesity Lifestyle Factors Lack of physical activity Any form of activity that burns additional calories helps maintain weight OVER EATING Empty Calories

17 The Concept of Energy Balance

18 Managing Your Weight Keeping Weight Control in Perspective Each person is different. Weight loss is not simple. Depression, stress, culture, and available foods can affect a person s ability to lose weight. Set realistic goals. Work out a maintainable lifestyle change. Have an incentive Boyfriend/girlfriend Look better Improve health

19 Managing Your Weight Understanding Calories Unit of measure of energy obtained from food 1 pound of fat = 3,500 calories What is your calorie allotment for the today? Including Exercise 30 minutes 5x a week

20 Managing Your Weight Improving Your Eating Habits Evaluate what triggers your eating. Eat sitting at a table. Take 1 helping of food NO SODAS (diet or otherwise) NO sugary drinks Portion control size of your fist STOP snacking NO JUICE STOP seconds, thirds, etc AVOID buffets

21 Avoid Trigger-Happy Eating

22 Tips for Sensible Snacking Eat RAW nuts Avoid any type of energy drink. Substitute a cup of coffee instead.

23 Managing Your Weight Considering Drastic Weight-Loss Measures Very-Low-Calorie Diets Must be medically supervised Formulas with daily values of 400 to 700 calories Can cause significant health risks Ketoacidosis is one potentially dangerous complication Drug Treatment FDA approval is not required for over-the-counter diet aids or supplements Dangerous side effects and potential for abuse Obesity Surgery A last resort and particularly for people who are severely overweight and have weight-related diseases

24 Managing Your Weight Trying to Gain Weight Determine why you cannot gain weight. Have a physical exam with blood test Tips for gaining weight Get moderate exercise. Eat more calories. Eat at regularly scheduled times. Supplement your diet. Avoid diuretics and laxatives. Relax

25 Reading a Label Ingredients: Dehydrated potatoes, modified food starch, corn oil, sugar, salt, soy lecithin and dextrose. No preservatives.

26 Reading a Label: Baked Ruffles Potato Chips Nutrition Facts: Baked Ruffles Potato Chips Ingredients: Dehydrated potatoes, Modified food starch, corn oil, high fructose corn syrup, salt, soy, lecithin and dextrose. No preservatives. Serving size 1 oz Servings per container 10 Calories 100 Calories from fat 30 Total Fat 3 gms % daily value 5% Sodium 200mg 8% Total Carbohydrate 21g 7% Protein 2g Vitamin A 0% Vitamin B6 4%

27 Ground Beef

28 Monster Energy Drink I Ingredients: Carbonated water, sucrose, glucose, citric acid, natural flavors, taurine, sodium citrte, color added, ginsing, caffeine, sorbic acid, benzoic acid, niacinamide, sodium chloride, glucuronol actone, inositol, guarana seed, pyridoxine, sucralose, riboflavin, maltodextrin, cyanocobalamine.

29 Muscle Milk

30 Worst Drink in America Sunny Delight Fact Sheet Ingredients: Water, High Fructose, Corn Syrup and 2% or Less of Each of the Following: Concentrated Juices (Orange, Tangerine, Apple, Lime, Grapefruit). Citric Acid, Ascorbic Acid (Vitamin C), Beta-Carotene, Thiamin Hydrochloride (Vitamin B1), Natural Flavors, Food Starch- Modified, Canola Oil, Cellulose Gum, Xanthan Gum, Sodium Hexametaphosphate, Sodium Benzoate To Protect Flavor, Yellow #5, Yellow #6 Sunny Delight: Produced an estimated $450 million in revenue for Procter & Gamble last year, said Gary Hemphill, senior vice president of Beverage Marketing Corp., an industry consulting and marketing firm. One-hundred-percent orange juice had sales of between $3.7 billion and $6.7 billion, according to various calculations. Sunny Delight is manufactured in Indiana, California and Atlanta.

31 Hot pockets

32 Reading a Label What is the name of the product? What ingredients are in the product? What is the main ingredient? How many servings are in the container? How many calories are in the container? How many calories are in each serving? What percent of fat calories is contained in each serving? How much sodium is in each serving? Is the amount of sodium appropriate for the serving size? What type of sugar is contained in the product? Are there any preservatives? What are they?