Weight management lecture

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Weight management lecture

  1. 1. <ul><li>Weight Management </li></ul>
  2. 2. Overview <ul><li>• Height and weight </li></ul><ul><li>• Obesity </li></ul><ul><li>• Fat </li></ul><ul><li>• Metabolism </li></ul><ul><li>• Weight loss / gain </li></ul><ul><li>• Spot reduction </li></ul>
  3. 3. Our country has a problem
  4. 4. Overweight <ul><li>• Body weight that exceeds the norm based on height and frame size </li></ul><ul><li>• Standard weights were established in 1959! By who? </li></ul><ul><li>• New standards in 1983 (not accepted . . . weights were too liberal) </li></ul><ul><li>• What is wrong with these charts? </li></ul>
  5. 5. BMI CHART
  6. 6. Obesity <ul><li>• Condition of having an excess amount of body fat </li></ul><ul><li>• Men > ___% Women > ___% </li></ul><ul><li>• 1960 ~ ___% obese </li></ul><ul><li>• 2000 ~ ___% obese </li></ul><ul><li>• ~ 65% of U.S. either overweight or obese </li></ul>
  7. 7. Obesity and health <ul><li>• ~ _________ deaths per year attributed to obesity </li></ul><ul><li>• Hypertension _____ as common in the obese </li></ul><ul><li>• Over _____ of the individuals </li></ul><ul><li>with diabetes are overweight </li></ul>
  8. 8. Contributors to obesity <ul><li>• </li></ul><ul><li>• </li></ul><ul><li>• </li></ul><ul><li>• </li></ul><ul><li>• </li></ul>
  9. 9. Endocrine influence <ul><li>• “ I am heavy because I have a slow metabolism” </li></ul><ul><li>• Is an under active thyroid really the problem? </li></ul><ul><li>• It is for about ___% of the obese population! </li></ul>
  10. 10. Obesity <ul><li>Upper body obesity </li></ul><ul><li> • Male pattern (android) </li></ul><ul><li> • Apple shaped </li></ul><ul><li>Lower body obesity (gynoid) </li></ul><ul><li> • Female pattern </li></ul><ul><li> • Pear shaped </li></ul>
  11. 11. Weight gain per year <ul><li>• Average American gains ___ lb(s) a year after age 25 </li></ul>
  12. 12. Review <ul><li>1. What are the two factors </li></ul><ul><li>used to determine BMI? </li></ul><ul><li>2. List two or three of the main contributors to obesity </li></ul><ul><li>3. Male pattern obesity is called? </li></ul>
  13. 13. Fat <ul><li>• Energy source at rest and during low intensity exercise </li></ul><ul><li>• A well nourished adult meets 90% of resting energy needs from fat </li></ul><ul><li>• Vital for normal bodily functions </li></ul><ul><li>• Normal levels for males & females </li></ul><ul><li>• Essential levels for males & females </li></ul>
  14. 14. Fat Cells <ul><li>• Overfatness can actually cause an increase in the # of fat cells (in children) </li></ul><ul><li>• Excessively large fat cells can cause dimples under the skin </li></ul><ul><li>- This is called _______________ </li></ul><ul><li>• Is this a special kind of fat? </li></ul><ul><li>• How do you get rid of it? </li></ul>
  15. 15. Metabolism <ul><li>Basal Metabolic Rate (BMR) </li></ul><ul><li> • Amount of energy (kcal) your body burns per day </li></ul><ul><li>Estimate your BMR </li></ul><ul><li> • </li></ul><ul><li> • </li></ul>
  16. 16. Metabolism <ul><li>• Average adult BMR is about _____ kcal </li></ul><ul><li>• Higher for males or females? Why? </li></ul><ul><li>• Additional caloric requirements </li></ul><ul><li>- Sedentary lifestyle _____ kcal/day </li></ul><ul><li>- Hard physical labor _____ kcal/day </li></ul>
  17. 17. Fasting / crash dieting <ul><li>• Glycogen stored depleted </li></ul><ul><li>• With every gram of carbohydrate used by the body ~ 2.5 grams of water is lost </li></ul><ul><li>• So large/fast initial weight loss is usually mostly water! </li></ul><ul><li>• Depleting your current glycogen stores = ~ 5 lb wt loss </li></ul>
  18. 18. Spot reduction <ul><li>• Is it possible? </li></ul><ul><li>• Early research said yes </li></ul><ul><li>• Subsequent research says no </li></ul><ul><li>• Fat mobilization during exercise </li></ul><ul><li>- Those areas of highest </li></ul><ul><li>concentration? </li></ul><ul><li>- Equally from all areas? </li></ul>
  19. 19. How many meals per day? <ul><li>Remember Dr. Mikat’s lecture </li></ul><ul><li>All depends on total _______? </li></ul>
  20. 20. Think about it! <ul><li>• Average caloric intake ~ 2,500 kcals </li></ul><ul><li>• ~ 1,000,000 calories per year </li></ul><ul><li>• Wt gain of lb/year = an imbalance of only 3,500 kcals </li></ul><ul><li>• Body can balance caloric intake to within ~ one potato chip per day of what is expended!!!!! </li></ul>
  21. 21. Energy expenditure <ul><li>• ___% = Resting metabolic rate (RMR) </li></ul><ul><li>• ___% = Thermal effect of activity (TEA) </li></ul><ul><li>• ___% = Thermal effect of a meal (TEM) </li></ul>
  22. 22. Recent study <ul><li>• Examined perceived and </li></ul><ul><li>actual caloric intake </li></ul><ul><li>• Subjects underestimated their calories consumed by ~ _____! </li></ul><ul><li>• Subjects overestimated energy expenditure by ~ _____%! </li></ul><ul><li>• Probably the two main reasons we are obese! </li></ul>
  23. 23. What about gaining weight? <ul><li>The few . . . the lucky . . . the few!!!!! </li></ul><ul><li>What is the equation you MUST follow? </li></ul><ul><li>• </li></ul>?
  24. 24. Personal experience <ul><li>Me . . . freshman year of college </li></ul><ul><li>• Entered college August 1988 @ 185 lbs </li></ul><ul><li>• April 1989 (8 months) weighed 235 lbs </li></ul><ul><li>What we did </li></ul><ul><li>• Lifted heavy </li></ul><ul><li>• Eat, eat, eat, eat, eat, eat, eat, eat, eat </li></ul><ul><li>What about supplements? </li></ul>
  25. 25. What about you? <ul><li>Freshman gain on average _____ lbs? </li></ul><ul><li>Culprits </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>  </li></ul><ul><li>  </li></ul>
  26. 26. Be diligent! <ul><li>Thanksgiving break (one study reported) </li></ul><ul><li>Overweight students gained more than 2 lbs </li></ul><ul><li>Normal weight students gained less than .5lb </li></ul><ul><li>2 months later </li></ul><ul><li>  Overweight students hadn’t lost the weight . . . normal weight students had </li></ul>
  27. 27. Review <ul><li>1. What is cellulite? </li></ul><ul><li>2. How do we burn most of the calories that we burn on a daily basis? </li></ul><ul><li>3. What is the secret to gaining weight? </li></ul>
  28. 28. Take home message <ul><li>• If your goal is to lose weight . . . </li></ul><ul><li>• Stop thinking in terms of dieting or being on a diet . . . </li></ul><ul><li>• And start thinking in terms of healthy lifestyle choices! </li></ul>
  29. 29. Any final questions?

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