This document discusses obesity, overweight, and maintaining a healthy weight. It defines obesity and overweight, examines the health risks of excess weight, and identifies factors that contribute to obesity like calorie intake, heredity, and sedentary lifestyles. The document also explores methods of measuring body composition, such as BMI and body fat percentage. It outlines strategies for weight management, including lifestyle changes like diet and exercise, as well as surgical and pharmaceutical interventions. Finally, the document discusses eating disorders and provides tips for healthy eating and weight loss.

1. PROMOTION AND MAINTENANCE OF
WELLNESS
GAN 601 – Prof: Christopher Olipas
Prepared by: Noelito Crisostomo

2. MANAGING HEALTHY WEIGHT

3. OBJECTIVES
• Describe obesity prevalence and trends
• Define overweight and obesity
• Understand the health risk and consequence of overweight and obesity
• Understand methods use to measure body composition
• Identify factors that contribute to obesity
• Learn skills for maintaining healthy weight

4. WHY WEIGHT IS IMPORTANT TO US?
1. Health and overall well-being
2. Disease prevention
3. Competitive sports/training
4. Looks
5. Self-esteem

5. DEFINING OVERWEIGHT AND OBESITY
• DESIRABLE WEIGHT
Weight range deemed appropriate for people, taking into consideration gender,
age and frame size.
• OVERWEIGHT
A person’s excess fat accumulation results in body weight that exceeds desirable
weight by 1-19%.
• OBESITY
A person’s body weight is 20% or more above desirable weight.

6. OBESITY AND DISEASE
• PROBLEM CAUSED OR COMPLICATED BY OBESITY
Increases surgical risk
Hypertension
Hearth disease
Sleep apnea and breathing problems
depression
Arthritis
Stroke
Type 2 diabetes
Cancer
Joint deterioration
• Fat accumulation in the abdomen (“apple” shape) is associated with greater
health risk than fat accumulation in the hips (“pear” shape)

7. RISK FACTORS FOR OBESITY
• Calorie Balance
o Intake = Output: Calorie Balance
o Intake > Output: Positive Calorie Balance (Weight Gain)
o Output > Input: Negative Calorie Balance (Weight Loss)
o Increase energy intake
o Decrease energy expenditure
 Increase sedentary nature of many jobs TV and video games, automated equipment.

8. • Heredity
• Psychosocial factors
o Eating a focal point of people’s live
• Metabolic Changes
o Basal Metabolic Rate
• Gender and Obesity
o Women more vulnerable to weight gain
• Physiological and Hormonal Factors
o hypothyroidism
o Hyperplasia
o Excessive number of fat cells
o Hypertrophy
o Increase size of cell

9. MEASURING AND ASSESSING WEIGHT AND BODY
FAT COMPOSITION
• Body Mass Index (BMI)
o A mathematical calculation based on weight and height used to
determine desirable body weight.
o BMI = Weight (kg)/Height (m)2
o Classification
Normal: 18.5 – 24.9
Overweight: 25.0 – 29.9
Obese: >/= 30
Extreme Obesity: >/=40

10. • Height/weight tables
• Waist and hip measurement
• Appearance
• Home scale

11. • Body fat measurement
Young Adult men
o Normal: 10-15%
o Obese: >25%
Young Adult Women
o Normal: 22-25%
o Obese: >30%
o Electrical impedance
Use of a harmless electrical current to calculate percent body fat.
o Bod Pod
Measurement of air displacement to determine percent body fat
o Skinfold measurements
Measurement of the thickness of the fat layer just below the skin;
used to calculate percent body fat.
o Hydostatic weighing
Weighing the body while it is submerged in water; used to calculate
percent body fat

12. WEIGHT MANAGEMENT STRATEGIES: LIFESTYLE
APPROACHES
• Balance diet supported by portion control
• Moderate physical activity
o 60 minutes/day for weight maintenance
o 90 minutes/day for weight loss and maintenance
• Sleep
• Lifestyle support and problem solving

13. WEIGHT MANAGEMENT STRATEGIES: SPECIFIC
DIETARY APPROACH
• Temporary Calorie restriction (“dieting”)
• Low Calorie foods and controlled serving sizes
• Controlled fasting
o For extreme obesity
o Often in the hospital settings
• Formal or commercial weight reduction programs

14. PREVALENCE OF DIETING
• 40% of all women
• 25% of all men
ALMOST ALL DIETS ARE UNSUCCESSFUL
• 50% regain all weight within 2 years
• 5-10% keep weight off permanently

16. WEIGHT MANAGEMENT STRATEGIES:
WEIGHT LOSS DRUGS
• TREND OF FAD DIETS
 A fad diet is a trendy weight-loss plan that promises dramatic results. Typically, these diets
are not healthy and don’t result in long-term weight loss. In fact, some diets actually can be
dangerous to your health.
 Elimination of one or more of the five food groups (fruits, vegetables, grains, protein foods,
and dairy) or subgroups (grains, dairy, fruit).
 Diets that have “testimonials.”
o Fad diets are successful because in the end, you are eating fewer
calories.
o Does the eating plan make you happy or are you constantly obsessed
with food?

17. • PROBLEMA WITH FAD DIETS
o Weight loss is often water loss
o Supplements may be dangerous
o Diet may lack essential nutrients
o Metabolism may slow down if caloric intake is
very low
o Most (if not all) simply do not work for people
long term
o Fixed Menu
o Flexible

18. • WEIGHT LOSS SUPPLEMENTS
o Not regulated by FDA.
o Affects each person differently
o Expensive
o Non-ephedra products can be just as dangerous
• PROBLEM WITH APPETITE SUPPRESSANTS
o Many people use non prescription appetite
suppressants to control eating.
o Ephedrine related products have ben found to
be dangerous and have been banned by the
FDA.

19. WEIGHT MANAGEMENT STRATEGIES: SURGICAL
INTERVENTIONS
• Gastric bypass
• Gastric band
• Cosmetic
Liposuction
Abdominoplasty
Body wrapping

20. EATING DISORDERS
Most eating disorders involve psychological issues as well as inappropriate food
choices or eating pattern.

21. TYPES/CATEGORIES OF EATING DISORDERS
1. Anorexia Nervosa
Diagnostic criteria
i. Body weight 15% or more below describe weight
ii. Fear of weight gain
iii. Distorted body image
iv. In women, absence or three of more menstrual periods
v. In men, decrease sex hormones
Serious medical conditions, including death
Treatment: Medical and dietary interventions, psychological treatment.

22. 2. Bulimia Nervosa
Diagnostic criteria
i. Binge eating two or more times/week for at
least 3 months
ii. Lack of control over bingeing
iii. Inappropriate compensatory behaviors
(purging)
a. Vomiting or use of laxative, diuretics,
or other medications
b. Excessive exercise
c. Fasting
Serious medical complication
Treatment: nutritional and psychological
counselling, medical consultations.

23. 3. OTHER EATING DISORDER
Binge eating disorder
i. Bingeing without compensatory purging
ii. Use food to cope, fee out of control during
binge
Chewing and spitting out food syndrome
Night eating syndrome
Body dysmorphic disorder
Preoccupation with an imagined or slight flaw in
one’s appearance
Bigorexia
o Muscle dysmorphia. “ adonis complex”
o An obsession with getting bigger and ore
muscular
o Thinking that your body is never muscular
enough.

24. IMPORTANT UNDERSTANDING
WHY WE GAIN WEIGHT?
Real WEIGHT GAIN occurs when and only when your CALORIES IN exceed your
CALORIES OUT for an extended period of time
500 calories/day X 7 days = 3500 calories = 1 kg
o Burn an additional 500 calories/day = lose 1 kg/week

25. BOTTOM LINE
For weight loss to occur, there must be a calorie
deficit.

26. RIGHT SOLUTION
Let us start with the basic
o MACRONUTRIENTS
Carbohydrates
Protein
Fat
o MICRONUTRIENTS
Vitamins
Minerals
Water

28. HOW MUCH?
o 55-60% calories from Carbohydrates
o 20-25% calories from Protein
o 15-20% calories from Fat

29. A HEALHY EATER
o Eat balance, variety, moderation of food
o Healthy food choices
o Watch portion sizes
o Exercise
o Sleep
o Stress management
o Healthy or hefty food

30. A WEIGHT LOSS PLAN
o Think in terms of lifestyle change, not short-
term “diet”
o Set realistic goal
o Make gradual changes
o Each person is different
o Experiment to find what works for you
o Expect to be successful

31. DIETS
o SHOULD CONSIDER:
Percentage of macronutrients
Kcal intake
Vitamins and minerals
Safety/efficacy of supplement
In the diet sustainable?

32. LIFESTYLE APPROACH
o Healthy eating patterns
o Regular activity patters
Both are a simple and effective method for
long-term weight control.

33. HEALTHY EATING PATTERNS
o Eating a variety of foods
o Eating smaller, more frequent meals
o Avoiding bingeing
o Reducing fat intake
Fat is calorically dense (high in calories)
Fat is more easily stored than
carbohydrates or protein.
o Restrict “empty” calories
o Learn the difference between craving and
hunger

34. REGULAR ACTIVITY PATTERNS
o Benefits of Exercise for weight control
Burns calories
Maintain LBM
Increase metabolism
Promote greater fat loss
Suppresses appetite
o Choose what type of exercise is best for you
Aerobic exercise
Strength or muscle endurance exercise

35. MEALS VS. GRAZING
o SHOULD I EAT
3 regular meals
3 small meals with snacks
6 small meals/snacks
o This is a personal preference and depends on
your schedule and what you consider a “meal”
and a “snack”.

36. OTHER STEPS
o Get a journal-record progress, set-backs,
thoughts and feelings
o Try new recipes
o Take a healthy snack with you
o Try to eat at home more and eat out less
o If you wat away from home, make healthy
choices - Don’t be afraid to ask for modification
o Eat slowly and savor mealtime
o Not sure if you are hungry?

37. o Take a walk first
o Drink plenty of water
o You’re never to old to pack your lunch
o Don’t starve yourself… you’ll end up overeating later
o Let yourself indulge in your favorite foods… just
watch portion sizes
o Get an exercise buddy
o Do active things that you actually like
o Curb late night eating

38. o Watch out for the Saturday night 6 pack
o Don’t be too hard on yourself
o Do it for you, not anyone else
o Focus on health benefits and the way you feel and
you wont be disappointed
o Don’t get discourage if you don’t see results
immediately-healthy weight loss takes time

39. o You may hit a plateau in your weight loss… this is
natural and you may have to reevaluate your plan
o Reward yourself with things other than food
Indulge …. But in moderation!
Remember, eating is supposed to be FUN and there is
more to life than obsessing over food!