This Slide Share will helps overweight/obese individuals to manage their weight in the right way. Moreover, any health professional can use to counsel those individuals in need of them on weight management.

1. Weight Management
HEALTHY
By: Frezer Girma Mekasha (Nutritionist)
Dessie Health Science College
Ethiopia, 2020
Contact: frezerlovestarik@gmail.com

2. Weight management
 Weight management is the process
of adopting long-term lifestyle
modification to maintain a
healthy body weight.
 Methods of weight management
include eating a healthy diet and
increasing physical activity levels.
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3. COMPOSITION OF THE HUMAN BODY
• The reference man and the
reference woman has the
following body component.
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4. Unhealthy body weight
 There are different health risks associated with
unhealthy levels of body weight.
 Unhealthy body weight can be:
oUnderweight
oOverweight/Obesity
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5. Measurements of fat-mass
Weight related risks can be assessed by:
I. Body Mass Index
 Use the BMI to classify overweight and obesity and to
estimate relative risk of disease compared to normal weight.
 Ideal body weight is 22 kg/m2.
 Calculate your BMI now?
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6. Overweight and Obesity by BMI
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7. ………………….
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8. …………………
 High BMI can be due to
o Excessive adiposity
o Muscularity; or edema
 No indication of distribution of body fat
What should be my ideal weight?
 IBW for men = 50 kg + 2.3 kg/inch > 5 foot
 IBW for women = 45.5 kg + 2.3 kg/inch > 5 foot
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9. …………………..
 If an adult person has a BMI of less than 16 kg/m2
they will not be able to do much physical work
because they will have poor energy stores.
 In addition they will be at increased risk of infection
due to impaired immunity.
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10. Measurements of fat-mass
II. Waist to hip ratio
 Waist circumference is a quick
indicator of health risk.
 The waist circumference should
be used to assess abdominal fat
content.
 Waist circumference >102 cm in
men and >88 cm in women.
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11. ………………….
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12. Causes of Overweight/Obesity
• Nutrition transition
• Genetic predisposition
o Genetics can only be blamed for a small portion of
a person's excess weight.
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13. …………………
 “Genetics loads the gun; the environment pulls
the trigger.”
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14. ………………
o Disruption in energy balance (Major cause)
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16. …………………..
o Environmental and social factors
• Availability of fast food and snacks, easy accessibility
• Low cost, good taste, big portion size
• High fat content, energy dense soft drinks
o Medications, and illnesses.
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17. Health consequence of obesity
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18. Health benefits of losing weight
 Improved blood sugar levels and decreased risk of diabetes
 Improved cholesterol levels and decreased risk of heart disease
 Lowered blood pressure and decreased risk of stroke
 Decreased risk of certain cancers
 Decreased risk of sleep apnea
 Improved mobility
 Decreased joint pain
 Reduced back pain
 Decreased risk or improvement in symptoms of osteoarthritis
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19. Lifestyle Benefits
 More active social life
 Greater confidence
 Better sleep
 Improved energy
 Improved sex life
 Improved mood
 Decreased stress
 Improved body image
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20. Management of obesity?
 Lifestyle Therapy
o Diet
o Physical activity Recommended for 6 months
o Behavior therapy
 Weight Loss Drugs e.g. Phentermine
 Surgery
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21. What is healthy weight loss?
 Weight loss should be about 1 to 2 pounds per week for
a period of 6 months.
 “Think quality over quantity”.
 The initial goal of weight-loss should be 5-10 percent
from baseline.
 Losing weight is not easy, and it takes commitment.
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22. …………………
 0.5kg equals 3500 calories. So, to lose 0.5kg in one
week you should burn 500 calories in a day.
 For example, a 30-year-old women who is 167 cm
tall, weighs 81 kg and doesn't exercise needs 2,100
calories to maintain her weight and 1,600 calories to
lose.
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23. Recommendations
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24. 1. Make a commitment
 Long-term weight loss takes time and effort.
 Stay positive; weight loss is a gradual process.
 Encourage your self in positive ways.
 No one else can make you lose weight.
 Anyone can achieve any weight they desire.
 Making more healthful food choices.
 In truth, there is no one "best" way to lose weight.
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25. 2. Drink enough water
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26. ………..……
 Water is a natural appetite suppressant.
 Water increases calorie burning.
o Drinking water can boost metabolism by 24–30% over a
period of 1–1.5 hours.
 Drinking water can reduce overall liquid calorie intake.
 Water is necessary to burn fat.
 People sometimes confuse thirst with hunger.
 How much water to drink?
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27. 3. Cut back on added sugar
 Added sugar is one of the worst
ingredients in the modern diet.
 Strongly associated with an
increased risk of obesity.
 E.g. Look the difference
o Sugar cane= 95.3kcal/100gm
o Sugar, refined =385kcal/100gm
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28. 4. Don't do sugary drinks
• High in calories yet void of nutrients like vitamins, minerals,
protein, fat, and fiber, which your body needs to function optimally.
In a 330ml can of Coca-Cola, there is 139 calories.
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29. …………………
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30. ………………..
 Sugar is bad, but sugar in liquid form is even worse.
 Linked to a 60% increased risk of obesity in children.
 Applies to fruit juice.
 Eat whole fruit, but limit or avoid fruit juice
altogether.
 Stop drinking sugar-sweetened soda, tea, juice, or
alcohol.
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31. 5. Avoid junk foods
 Get rid of the high-calorie,
low-nutrition snacks like
chips and candy.
 Such as chocolate, biscuits,
crisps and sweet fizzy drinks
– at home.
 Increased incidence of
coronary heart disease.
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32. X
X
X
X
X
X X
Avoid
“Trans” Fats!
X
X
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33. 33 Freezer Girma (Nutritionist)

34. 6. Control your fat intake
 Eliminate trans fats from the diet.
 Minimize the intake of saturated fats.
 Saturated fat (found in foods like meat,
butter, lard, and cream).
 Consider fresh fruits and vegetables, fish,
legumes, nuts, seeds and whole grains.
 Foods rich in bad fat include: meat and meat
products, dairy products, fats and oils, and
baked foods such as pizza, biscuits and cakes.
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35. 7. Cut down on alcohol
 Over time, drinking too much can easily contribute to weight gain.
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36. 36 Freezer Girma (Nutritionist)

37. 8.
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38. 38 Freezer Girma (Nutritionist)

39. How much am I burning by exercise?
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40. 9. Go on a low-carbohydrate diet
 Avoid processed, sugar loaded
carbohydrates.
 Insulin inhibits breakdown of fat
in adipose tissue and it stops
breaking down glucose.
 Refined carbohydrates high in
added sugars.
 Replace refined grains with whole
grains.
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41. 41 Freezer Girma (Nutritionist)

42. 10. Eat more fiber
 Fiber is recommended for weight loss.
 It increase satiety (feel full) and help you
control your weight.
 It decrease absorption of fat.
 Helps control blood glucose levels by slowing
glucose absorption.
 Fiber is available in fruit and vegetables, oats,
wholegrain bread, beans, peas and lentils.
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43. 11. Eat more protein
 Protein is the single most important nutrient
for losing weight.
 Eating a high-protein diet has been shown to
boost metabolism.
 Protein has a satiating property.
 Protein has a greater thermogenic effect than
carbohydrates and fat.
 Protein appears to slow gastric emptying.
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44. 11. Eat more vegetables and fruits
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45. ………………
 They contain few calories but a lot of fiber.
 These foods have a low energy density.
 Has high water content.
 These foods are also very nutritious, so eating them is
important for your health.
 Tip: vegetables in water?
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46. 12. Get good sleep
 6-8 hours per day
 Poor sleep is the strongest risk
factors for obesity.
 Poor sleep increase levels of an
ASH called ghrelin.
 It decrease levels of the hormone
leptin, which makes you feel full.
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47. 13. Use smaller plates and portion control
 Simply eating less.
 Help some people automatically eat fewer calories.
 Eating too much of any food can result in weight
gain.
 Avoid eating food directly from the packet.
 Stimulus control; people are more likely to overeat
while watching television.
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48. Plan your diet
 A simple way to create a
meal plan is to make sure
that each meal consists of:
o 50 percent fruit and
vegetables
o 25 percent whole grains
o 25 percent protein.
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49. 49 Freezer Girma (Nutritionist)

50. Reward yourself
 Decide on some nonfood rewards for yourself when
you reach interim goals.
 Never underestimate your change in weight.
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52. Longevity
 The Center for Disease Control and Prevention
suggest that longevity depends on:
–19% genetics
–10% access to health care
–20% environmental factors
–51% lifestyle factors
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53. Misconceptions
 Skipping breakfast will help you lose weight?
o Never miss it.
 Being fat phobic?
o Choosing smart fat over no fat
 Eat fruit and drinking juice are similar?
 Eating dinner early, or skipping it?
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54. Tip: Eat your meal as follows
 Do not share your breakfast with anyone.
 Share your lunch with most your fiend.
 Give your dinner to your enemy.
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55. “The first wealth is
health”
Keep it!
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